Morning Routines: The Secret to a Successful Day
- healthychick954
- Dec 20, 2022
- 14 min read
Do you get annoyed when you see those people on Instagram who seemingly have their life so put together? They are posting pictures of themselves baking a five course meal for breakfast with a full face of makeup while you are hitting snooze for the 16th time.
Their mornings seem unattainable and unrealistic. Afterall, mornings are just about getting up and getting started right?
WRONG!
Having a morning routine can make or break your day and it can help set you up for success or for stress.
In this blog post I am going to go over how to set up and maintain a morning routine that is realistic for you and your life! Nobody wakes up one morning and decides to have a 2 and a half hour routine and makes it happen. And if you do, congrats you're in the impressive minority! No, here we keep it real! I will be sharing some tips that I learned in the process of creating my own morning routine and I will be sharing some ideas to hopefully inspire you as to what would work for yours.
Because your morning routine should be just as unique as you are! Brew up your own success potion at the start of each day. Alright, let's get into it!
The key to success here is consistency. You see it so many times with workout encouragement where they say things like consistency > motivation; well the same is true for growing in other areas of your life too! You want to start with a slow burn.Don't decide you are going to do 16 things every morning before work because the chances of you starting that and keeping it going effectively is unrealistic, at least right away. Then you skip for a few days, fall off of the band wagon, feel like a failure, give up and then we are back to square one! No, it is much better to start with one simple step or a couple simple things and once you have established that habit you can stack on some more.
Fun fact there is a book called Atomic Habits by James Clear. I highly recommend the read. It is soo soo good and he teaches you all about the importance of habits, how to form them, build them, stack them, keep them so on and so forth. And he does it in an easy to read, not bore you to death, kind of way. But anyway, I digress.
When getting started with creating a change in your life you first need to change your habits. The reason that I chose to start a morning routine is because the more I researched the more I found that almost every successful person is an early riser and has a consistent morning routine. You see, the morning sets the tone for your entire day. In fact there was a study that measured peoples "moringness" or "eveningness" and tracked their productivity and "Morning people were more proactive than were evening types, and people with small differences in rise time between weekdays and free days were also more proactive persons"[1].
Now you might be thinking to yourself, great Steph I need to build a routine but where do I even start? Well, there are 3 areas that you can focus in on during your morning routine; your body, your mind, and your soul. Select the area you would like to start with, establish a habit for that area, maintain it for a certain amount of time then begin to build on it. Here are some tips on what the habits should do for each area.
Body
- Some movement for your body
- Some fuel for your body
Mind
- Something to get your mindset in the right space for the day
- Something to strengthen your brain and/or broaden your horizon
Soul
- Something that brings you joy
- Something that helps you become a better version of yourself.
Still need some examples? I got you! Here is a look at my morning routine! Feel free to use any of what I do if you for your own morning routine if it resonates with you!
6:30 AM - Rise and Shine
- I set my alarm for 6:30 everyday, yes everyday. Even on the weekends I try to get up early. Remember that quote from up above? Not only does rising early increase productivity, but rising at the same time every day raises productivity as well. It is also good for your body to develop the routine of getting up and going to bed at the same time. It can help with things like insomnia as well (more on getting to bed in my nighttime routine post).
- After turning my alarm off, I take 5 deep belly breaths before I even get out of my bed. It allows me to slowly wake up and get my body ready to get up and moving!
6:35AM - Make the Bed
- This may seem like such a silly thing for most people, but I swear to you it is a game changer. Not only does it keep your sleeping space neat, tidy, and clean for you but it starts off your day with an accomplishment. Not even 5 minutes into my day and I have already done something that betters my surroundings. It also keeps my mindspace clean because my physical space often reflects my mindspace.
6:40AM - Soak in that Morning Sunshine
- Sunlight is sooooo important for us and our health! Obviously not too much, but waking up and exposing yourself to natural light when you wake up is great for your body. It allows your body to recognize that it is time to be awake and alert- quick side note did you know that that is why people recommend getting away from screens an hour before bed? That is because of the light they omit, they confuse your eyes into thinking it is still daylight and that you need to be awake, but that is a topic for another post.
- If it is Spring or Summer I will actually go outside and sit in the sun for this 5 minutes, get a little grounding in as well. But on cold winter mornings like today I simply go to where the largest window is in my house, spread the curtains wide and sit in the light pouring in through the window. I set my timer for 5 minutes and I sit there soaking up the warmth and loveliness.
6:45AM - Make a Large Glass of Lemon Water
- This right here is a game changer! This is the first thing I consume every day, one tall glass of water with half of a lemon squeezed into it. I started drinking this in the mornings for the Vitamin C that it provides. I knew that it would help bolster my immunity. But in addition to that I have noticed my skin clearing up, and my bloating in my stomach decreasing too. The more I look into lemon water, the more health benefits I find! Also it is very hydrating, which is important for your body after a night full of sleeping and no drinking.
6:50AM - 5 Minute Affirmations
- The lemon water was for my body, the affirmations are for my mind! I like to take 5 minutes of my morning to say my daily affirmations. For me personally, my affirmations focus on being healthy, happy, loved and successful. I say my affirmations over and over again to myself (sometimes in the mirror) for 5 minutes.
- As silly as this may sound, I swear this works and makes me feel better and prepared for my day. If nothing else it helps lower my cortisol levels, and brings me peace because cortisol has been linked to soooo many unhappy health situations. But be warned, for this to be effective you have to say it like you mean it and eventually, you actually have to believe the words you are saying!
6:55AM - 5 Minute Meditation
-Once my affirmations are complete, it is time to do some soul work. Here I do a 5 minute meditation. I take 5 minutes of my morning to sit, calmly, and empty my mind. I know that for the duration of the day my mind will always be thinking of something, so for these 5 minutes in the morning I find peace in the silence. I gently guide my thoughts to focus on my breathing or notice sounds around me like the birds chirping. Any time my thoughts begin to wander, I gently guide them back to the present moment. It really helps me relax and gets me in a great mood to start the day knowing that I took that time for myself.
If you are interested in learning about some of the benefits of mediation check out this link: https://www.forbes.com/health/mind/benefits-of-meditation/
7:00AM - 10-15 Minute Yoga or Stretching Session
- I love this time in my morning routine, and I can really tell when I choose not to do it. I don't know about you, but after a long night of sleep my body is in some desperate need of movement. While I am not someone who can wake up and go for a 5 mile run, I do think they are a ton of benefits to waking up and incorporating movement in your day. I choose to do this through morning yoga.
- I am by no means a professional yogi. I haven't even taken a class. I just heard of the many benefits and decided that I wanted to give it a try. I downloaded a free app called Yoga (it is a grey background with a little peach colored lotus flower) and I use that in the morning to guide me through my practice. Or when I want to do my own thing I Youtube some videos or zen music and I just stretch in ways that make my body feel good.
- It feels so amazing to slowly stretch all of my sleepy muscles and to know that I am warming my body up for the day. And then, even if I do not get to my workout later in the day I know that at least I got this movement in.
7:15 AM- 10 Minute Journaling
- This is for my soul again. I LOVE my morning journal time. It is so refreshing to me. How I choose to journal is that I focus on 3 things every morning:
My Morning Thankfuls
My Daily Intention
My Well Wishes
- Each morning I think of 3 things that I am grateful for and I write them down. I try to make them as specific and detail-oriented as possible. If you fall into the habit of saying things like "I am thankful for my health" or "I am thankful for my family" while you may mean those things, you run the risk of losing the importance of the activity. Because then it just becomes repetition and you're not really appreciating the little moments that make up your life. Instead try something like this, "I am thankful that my immune system was very strong this week and kept me from getting sick, even though everyone around me was" or "I am so thankful that my mom makes us a delicious home cooked meal for dinner every night". You are still talking about your health and your family but now you are giving more concrete examples of what you are actually thankful for.
- After that I think about my intention for the day. I ask myself, "what do I want to accomplish today? Who do I want to be? What is my main goal?" And from there I find a word or two that fits that profile and then I set an intention that follows it. For example, today my chosen words were Creative Flow. Because I was feeling a spark of creativity and I knew I had the time to focus on it today. My intention that followed was, "I don't know if it is the weather, the fact that I finally slept well, or the zen vibes of my room right now but my creative juices are FLOWING! Today, I will get my priorities done first, then I will allow myself the freedom to fall into this space".
- Finally, I focus on my well wishes. Each morning I select 3 people that I think could use a little positive energy thrown their way and I write a wish or positive intention for them. For example, I have a friend who is going through a rough time with a particular ailment, so my well wish is directed to her overcoming that ailment. Sometimes, my well wishes may include myself if I need some positivity too.
7:25 AM- 20 Minutes of Reading
- This is another "mind" booster for me in the morning. Remember how we had those 3 focus areas? Body, mind and soul? You see how each item on my morning routine fills one of those buckets right? Okay you get the idea! But yes I like to spend about 20 minutes in the morning reading, however I read very intentionally in the morning. Meaning all of the reading I do in the morning applies to one of these 3 categories:
Mindset
Self Improvement
Health
-The reason for that is simple, my morning routine was created to help shape myself and my day up for success. I could spend 20 minutes reading my favorite fantasy novel (which I have A TON of) but that is not making me a better person. I enjoy those books in my down time or to unwind before bed; but in the morning my mind is sharp and ready to consume all of this knowledge that can help change me and my life for the better. Did you know, "Adults who read for just 30 minutes a week are 20% more likely to report greater life satisfaction" [2].
- To learn more cool facts about how reading can benefit you feel free to check out this really cool article Reading Facts by the Reading Agency.
7:45 AM- Log on to Instagram, Set Daily Intention and Answer DM's
- Notice how I don't incorporate my phone or social media in my routine until after an hour of being awake. There is a reason for that! So many people, the first thing they do after they turn off their alarm in the morning is reach over and grab that phone. Your mind hasn't even been giving 5 minutes to wake up before the onslaught of information and imagery from your social media accounts descends upon it. Your eyes haven't even been open for 5 minutes before you are casting blue light at them.
- Give your body and your mind time to wake up first. Allow yourself to dictate what type of day you are going to have, what time of mood you are going to be in, and what you goal is that day BEFORE engaging with the rest of the world. Otherwise you run the risk of giving someone else that control over your day, your emotions and your life. Think about it! How many times have you seen something on social media that upset you? How long did you stew about it afterwards? Now imagine having that negative affect on you before you have even started your day? See how that can set your day off in the wrong direction?
- I should also state that this is in my morning routine only because I am a digital creator. This is not my personal account but rather my creator account which I have connected here. My account that focuses on helping others have a positive mindset, and shows them how to chase their dreams and travel the world. This is part of holding myself accountable to my daily intention and hopefully helping to inspire others. So this is seen as work for me, same as someone may check their emails in their morning routine. This also takes no more than 15 minutes. I am not wasting valuable morning time scrolling through my Instagram. I get on there, I set my intention, I answer any DM's or questions I missed from the previous day and I get on with my morning. It is more of an accountability step than anything else, and it allows me to start my day with IG organized and clear so when I deal with my postings later I am ready.
8:00 AM- Breakfast and Tea Time
- I am a big believer in breakfast. I thinking having a solid, nutritious breakfast sets you up for success. "Many studies have shown the health benefits of eating breakfast. It improves your energy levels and ability to concentrate in the short term, and can help with better weight management, reduced risk of type 2 diabetes and heart disease in the long term." [3]. And if you're someone like me who gets easily distracted, not craving lunch by 10:30 in the morning makes your morning easier....insert breakfast!
- Now with that being said, I think the quality of what you consume in the morning plays a key role here as well. If you are pounding down some sugary cereal and 3 cups of coffee you may feel great as your ride that sugar and caffeine high, but the crash is coming later in the day and that can mess you up. Instead, I try to focus on food that will fuel me in the mornings. Some examples of what I may make for myself are:
Coconut yogurt bowl with fresh fruit, and honey
Breakfast burrito (I hand make mine with just eggs, turkey bacon, veggies and dairy free cheese in coconut tortilla)
Gluten free oatmeal with fresh fruit
Gluten free waffles with fresh fruit
- In addition to my breakfast I also have a glass of green tea in the morning. I read this fantastic book called Cancer Hates Tea by Maria Uspenski, and the amount of information in that book is insane. I learned so much about the benefits of tea, in particular green tea. It had such a resounding effect on me that I went out and got loose leaf green tea the next day. Just to give you an idea let me share some quick facts from this book:
"Tea is the most studied anti-cancer plant" (Uspenski, 12).
"The effects of drinking tea daily can start making a measurable difference in your body in as little as six weeks" (Uspenski, 13).
"High tea consumption leads to a healthier heart...Green tea has been shown to help decrease cholesterol levels" (Uspenski, 84).
Seriously go buy this book! This is not sponsored by anything other than my desire for you to get all of these incredible benefits!
8:30 AM- Review my Goals for the Day
- Once I am feeling awake and ready to tackle the day from my tea and breakfast it is time to review my goals for the day. This allows me to really narrow down my focus and see what it is that I need to accomplish that day. I like to write out 1-3 goals for my day. I try to make them as detailed as possible and ensure that at least one of them is a "big" goal. What I mean by that is I don't want to write 3 simple goals, like do laundry, just so I can feel good about checking something off of my list.
- Always place your biggest goal as number one priority, and get it out of the way at the start of your day. It will leave you feeling empowered and motivated to tackle the other things you have to do. Taking this time in the morning really allows me to focus my mind and ensure I deal with the things I need to that day without distraction.
8:35 AM - Get dressed and prepared for work
- Now that my mind, body and soul are all pumped to start the day, and I have figured out my intention, goals and focus for the day it is time to get physically ready. I get dressed for work and do all of other morning get ready rituals (i.e. brush my teeth, do my hair, my makeup, make my work drink etc). The thing I focus on here is making myself feel good.
-Taking the time to put on an outfit that makes me feel good in my skin, taking the extra 2 minutes to plop on some mascara. If I leave the house feeling good, and prepared with things that will make me feel good throughout the day ( like my zinc water) because when you feel good your mindset is in the right place. And when your mindset is in the right place you are on track to have a kick ass day!
9:00AM- Walk out the door and start my day
- And that's that! I gather all the belongings I need for the day and I walk out the door and get started! I tackle it head on with a strong body, mindest and soul because I took the time to structure my morning.
Now full disclaimer am I perfect? NO
Do I hit everything in this routine every single day? NO
Do I never falter? NO
I just do this at least 80 percent of the time. I have days where my body tells me I need some extra rest, so I respect it and sleep in. That means I can't do everything on this list so I prioritize. Are there days where I do everything on this list and my day is still hard? Yup! Nothing is full proof, including you. It is okay if you miss a day, just don't making missing a day a habit! This post is intended to inspire you by giving you ideas on what types of activities may fill your bucket and make you feel good. It is all about helping you set yourself up for success.
And part of being successful is recognizing that perfection is unattainable. So start somewhere, do your best and keep doing your best every single day. You will be amazed at the results :)
I hope you found this beneficial.
Until next time,
Steph
Citations:
[1] Randler , C. (2009). Proactive People Are Morning People1: PROACTIVITY AND MORNINGNESS. Journal of Applied Social Psychology, 2787–2797. https://doi.org/https://d1wqtxts1xzle7.cloudfront.net/50200850/j.1559-1816.2009.00549.x20161108-4993-8w5df-with-cover-page-v2.pdf?Expires=1669231739&Signature=PV8J-RSTuF~r15Dm3AcTQhqZiJpSWKkl3JX1vvi8yHfNuYSlj-TitLGDfhwul8iuW3OLH2cSCuLOusbgLj2wqHprAMI2mOsb8nSDQZOyY1Jji06gT3gsOXhmvxdqf~90nc4dGuQD4RXCpBmQKk8QlQxeVupF9w5HwUPkqLkczKSSYXkSqGJEvgraAhq97Y7BGgMhLwyvSLwXDgo-5hxq6C9d1ot7ehx7xTT25xgJwB1jp4jhKG5MIOQaKVS84ijRr6zZQkz6DX~YLUkRjVTu5OIuCVpy6M7a1IaKdvOXPXpO0RdisJpab-xXF-tSydYPeJ6ApSNn0X3G3Da-XnPxoQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA
[2] The reading agency. Reading facts | Reading Agency. (n.d.). Retrieved December 15, 2022, from https://readingagency.org.uk/about/impact/002-reading-facts-1/
[3] Department of Health & Human Services. (2000, August 9). Breakfast. Better Health Channel. Retrieved December 20, 2022, from https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast
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