Creating and committing to a morning routine is a great way to start your day. It can help you manage stress, give you more energy, and create a sense of control.
However, it’s important to be realistic when creating a routine. Like setting New Year’s resolutions, it’s easy to go overboard. Overcommitting decreases your chance of sticking with your routine in the long run.
Creating an achievable morning routine allows you to feel capable and in control of your workdays and weekends while still getting enough shut-eye.
Why create a morning routine?
You’ve probably heard about the importance of a nighttime routine and how having a set sleep schedule contributes to your well-being. Creating a morning routine has similar benefits.
A morning routine can help you start your day feeling relaxed, empowered, and productive. Daily routines take the guesswork out of each day by reducing the number of decisions you have to make. Here are a few other ways you can benefit from a morning routine.
It improves your physical health
There’s truth to the popular expression, “An apple a day keeps the doctor away.” Routines are good for your health. They make it easier to incorporate healthy habits into your lifestyle through repetition. Daily habits like regular exercise and healthy eating improve your physical well-being.
It boosts your willpower
Research shows that willpower is a limited resource. Making healthy choices about what to eat and how to spend your time can deplete your reserves. A routine that helps avoid decision fatigue can preserve willpower for other tasks.
It puts you in control
Research on young adults with autism has found that repetitive behaviors can help manage uncertainty more effectively. Rituals and routines infuse feelings of self-control into your day. They help you stop overthinking to create a sense of calm that reduces stress and anxiety.
It helps safeguard your priorities
A good morning routine allows you to avoid distractions and focus on your priorities. It can help you overcome procrastination and give you extra free time for activities like working out or professional development. Keeping a routine also helps improve your work-life balance.
It promotes proactivity instead of reactivity
Creating a to-do list during your morning ritual lets you be strategic with your time. It helps you anticipate potential challenges and plan effective responses. This helps to keep your entire day on track.
It elevates your mental health and overall well-being
Having a morning routine helps you get more done. Feeling productive can improve your well-being and confidence. It can even make you happier.
The 4 factors of a good morning routine
What makes the best morning routine varies from person to person. But to be truly effective, aim for a holistic regimen that addresses the needs of your Whole Person™.
Here are four aspects to consider when developing a whole-self morning routine:
1. Mental
Consider the mindset you want to establish for the day and the steps you can take to reach it.
2. Physical
Assess your physical wellness and what you need to feel comfortable and pain-free. Consider stretching, eating breakfast, or relaxation techniques like a body scan or breathwork.
3. Emotional
A productive morning can include centering your emotions and connecting with loved ones. Try the following activities as part of an emotion-centered morning routine:
- Do something that makes you happy: Schedule time into your morning for a bit of joy. Read, talk to a friend, or relax by listening to music.
- Nurture your relationships: Touching base with your loved ones can help you feel connected. Enjoy the health benefits of a hug for a mental boost, or send a “good morning” text to those farther away.
4. Spiritual
Connecting with something outside yourself, like your community or nature, can be part of what constitutes a fulfilled life. Try one of these spiritual activities in your routine:
The bare minimum: what to include in a morning routine
It can be tempting to try to live up to trending morning routines. But a routine that’s so involved it ends up stressing you out isn’t going to do you any favors.
Your morning ritual should be as unique as you are. Still, there are some standard items to include that are backed by science. Try incorporating one or more of the following and building over time.
Set a consistent wake time
According to science, the best time to wake up is at the same time every day. The benefits of keeping your sleep schedule consistent include the following:
- Better quality sleep
- Waking up more alert
- Improved focus during the day
- Waking up happier
- Physical health benefits like decreased pain and a boosted immune system
Your wake-up time should stay consistent, even on the weekends. When you pick a time, ensure it accommodates both your work and weekend schedules.
There are strategies you can use to wake up early, even if you’re not a morning person. This could include going to sleep earlier.
Get some sun
There are a lot of benefits of sunlight in the morning. Sun exposure stops the production of the sleep hormone melatonin. Exposure to morning light helps you feel more alert. It helps regulate your circadian rhythm.
Wake yourself up by opening your blinds, taking a quick morning walk, or enjoying breakfast on your patio.
Fuel up for the rest of the day
Sit down to a healthy breakfast, especially if you plan on working out in the morning. A nutritious meal of whole grains, lean proteins, and some fruits or veggies for breakfast is good for your heart and can help you feel more alert.
Starting your day with a glass of water can also help wake your brain and body up. Research links hydration to improved brain performance and energy. Drinking water aids digestion, helping you absorb nutrients from your breakfast.
Ideal vs. real: designing a morning routine you'll actually stick to
The perfect morning routine may sound great on paper, but is it something you can sustain? To avoid being overly ambitious, use these steps to create a routine you’ll actually stick with.
Build off your goals
Ask yourself questions like the following to determine the goals of your morning routine:
- Do I want to have a more productive day?
- Am I trying to get a morning workout in before work?
- Do I need to get more sleep?
Whether you want to wake up feeling more energized or improve your focus and concentration, a morning routine can help. It’s important to build a routine on what you want to achieve.
Keep it simple
Don’t try to change too much overnight. Set simple goals to start your new morning routine, such as waking up at a certain time each day or eating breakfast. You can add new goals once you’ve mastered these small changes. This will help keep your daily routine from feeling overwhelming.
Make it a priority
As with any goal, you must commit to following your morning routine if you want to succeed. Be intentional about not “cheating” on the weekends by sleeping in. If you want to walk before work each morning, leave enough time in your schedule to do so without feeling rushed.
Be flexible
Life happens. As much as you want consistency, completing your full morning routine some days may not be possible. Maybe you’re not feeling well and can’t make it to the gym, or you spaced setting your alarm and overslept. Remain flexible, and don’t give up on your routine because you feel like you failed. Each day offers a new start.
Morning routine examples: weekday vs. weekend
Now that you know what makes a great morning routine, it’s time to see what one looks like in practice.
Here’s an example of what your weekday and weekend morning routine could look like:
Weekday morning routine example (60 mins)
- 8 am: Wake up and make the bed
- 8:10 am: Do 15 minutes of yoga and stretching
- 8:25 am: Have a healthy breakfast and drink a glass of water
- 8:40 am: Read a chapter of your current book (bonus points if you get morning light by reading outside on your deck, porch, or patio!)
- 9 am: Head out the door or go to your work-from-home setup
Weekend morning routine examples (60 mins)
- 8 am: Wake up and make the bed
- 8:10 am: Go for a 15-minute nature walk
- 8:25 am: Have a healthy breakfast with a cup of coffee
- 8:40 am: Do 10 minutes of stretching
- 9 am: Start the day’s activities
Short morning routine example (20 mins)
To some people, having an hour-long routine each morning may feel unrealistic. Maybe your morning is limited by caretaker responsibilities or less conventional work hours.
You don’t need to commit to a full hour to experience the benefits of a morning routine. Here’s an abridged version you can try when you’re short on time:
- 8 am: Wake up and make the bed
- 8:05 am: Do 10 minutes of yoga and stretching
- 8:15 am: Grab a few healthy breakfast items and a bottle of water to enjoy on your way to your first morning activity
- 8:20: Start the day’s activities
Note that activity times don’t change between these weekday and weekend routines. Aim for the same wake time regardless of what day it is.
Make your morning routine your own
The activities you include in your morning routine should come from your goals and desires. Consider your likes and dislikes, lifestyle, and personal needs to create your ritual.
Remember that your routine can change over time. If you find a certain practice adds stress instead of relieving it, change it. In the end, you’ll wind up with healthy new habits that are joyous, positive, and mindful. That’s all that matters.
Not sure where to start? Consider working with a personal coach. Coaching can help you transform your life in both big and small ways. A BetterUp coach can help you create a morning routine that contributes to your self-care. Find the best 1:1 coach to help you reach your goals faster.
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