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Importance of a Morning Routine

    Introduction- Morning Routines

    “You do not rise to the level of your goals. You fall to the level of your systems.” James Clear from Atomic Habits.

    I have heard the argument that routines destroy creativity but I beg to differ. My opinion is that routines free us up to focus on our other tasks, including creativity. If our mind is distracted by trying to remember everything that we need to accomplish, it is not free to be subconsciously considering all of your most important tasks. Creating a consistent morning routine ensures that we we provide for our minds and bodies each and every day. Consistency is the key to unlocking the power of morning routines. From boosting mental clarity and focus to nurturing physical health and fostering personal growth, you’ll discover how a well-crafted morning routine sets the tone for a successful and fulfilling day ahead.

    Consistency is Key

    By establishing a regular and predictable sequence of actions, we create a sense of control and stability in our lives. Consistency helps us build positive habits and sets the foundation for a productive day. When we wake up each morning knowing what to expect and how to navigate our routine, it reduces decision fatigue and frees up mental space for more important tasks. Furthermore, consistent morning rituals have a profound impact on our mental and emotional well-being, promoting clarity, focus, and a sense of calm. So, embrace the power of consistency and let it transform your mornings into a time of purpose and balance.

    Positive Benefits of Morning Routines

     

      • Mental and Emotional Benefits– By establishing a consistent morning routine, individuals can experience improved mental clarity and enhanced focus throughout the day. Taking the time in the morning to engage in activities such as meditation, deep breathing exercises or simply enjoying a quiet moment can help calm the mind and reduce stress and anxiety levels. Engaging in practices such as gratitude journaling, affirmations or visualization exercises can help shift one’s perspective towards a more positive outlook. By starting the day with self-reflection and intentionality, individuals can foster a greater sense of self-awareness and emotional well-being.
      • Boost Productivity– Morning routines can work wonders in boosting productivity and helping individuals achieve their goals. When you start your day with intention and purpose, it becomes easier to stay focused and accomplish tasks more efficiently. Morning routines provide an opportunity to plan out the day ahead, set goals and prioritize tasks. By taking a few moments in the morning (or the previous evening) to analyze and prioritize what needs to be done, we can create a roadmap for success. Whether it’s dedicating time for strategic thinking, engaging in deep work or tackling challenging projects, morning routines provide the necessary foundation to be proactive and accomplish goals.
      • Physical Health– Incorporating movement and exercise into our mornings can provide a multitude of benefits that extend throughout the day. Whether it’s a brisk walk, a yoga session or a workout at the gym, engaging in physical activity helps to wake up our bodies and increase blood flow, providing a natural energy boost. Additionally, morning exercise can contribute to improved cardiovascular health, increased metabolism, and enhanced mental focus. Hydration, often overlooked, is essential for maintaining optimal bodily functions and promoting healthy digestion. Incorporating a glass of water or a hydrating beverage in our morning routine can set us on the right track to meet our daily hydration goals.
      • Personal Growth– By integrating intentional practices into our mornings, we can set the stage for a fulfilling and productive day. Whether it’s through reading, journaling, meditation or engaging in a creative pursuit, these activities can foster self-reflection and deep introspection. The quiet moments of the morning provide a sanctuary for us to connect with ourselves on a deeper level and gain clarity about our values, goals and aspirations. By dedicating even a few minutes each morning to these activities, we can nourish our minds, hearts and souls, fostering personal growth and transformation.

    “Success is nothing more than a few simple disciplines, practiced every day.” –Jim Rohn

    List of Options

    Here is a list of items found on many successful people’s daily habits. Although some may be incorporated throughout the day, many of them should definitely be a staple of your morning routine. Also, each person’s morning routine should be personalized based on availability of time and schedule. I know it is not realistic for everyone to be able to dedicate an hour of quiet time every morning to themselves. The key here is to start with one or two of these items that you feel you may get the most benefit from and build upon that. As you start establishing consistency, you can grow your practice.

     

      • Wake up Early– Waking up early provides the time we need to accomplish the remainder of this list uninterrupted. It allows for a quiet start to the day which is vital for providing time for self-care and reflection. Early risers often report feeling more energized, focused, and ready to tackle the day ahead. NOTE: Do not sacrifice sleep to accomplish this. It is important to target 7-8 hours of sleep a night to keep yourself healthy. Adjust your bedtime accordingly to ensure the proper amount of sleep.
      • Make your Bed– Making your bed may seem like a small and insignificant task, but it can have a surprisingly positive impact on your day. It creates a small sense of accomplishment and order right from the start, giving you a sense of pride and motivation to tackle other tasks. Making your bed also creates an organized space, which can contribute to a calmer and more peaceful environment. Finally, it helps establish a sense of discipline and routine, reinforcing good habits throughout the day.
      • Journal– By putting our thoughts and feelings onto paper, we gain clarity and self-awareness. It serves as a therapeutic outlet, allowing us to express and process our emotions in a safe and non-judgmental space. Journaling also helps us manage stress and reduce anxiety by serving as a form of self-reflection and problem-solving. It enables us to track our progress, set goals, and celebrate achievements. Journaling also enhances creativity, boosts memory, and improves overall cognitive function.
      • Gratitude List– By taking the time to reflect on and write down things we are grateful for, we shift our focus from what may be going wrong to what is going right in our lives. This practice promotes a positive mindset and helps us cultivate a sense of appreciation for the simple joys and blessings we often overlook. Regularly engaging with a gratitude journal can increase feelings of happiness, reduce stress and anxiety, improve relationships and enhance overall life satisfaction.
      • Exercise/Stretch/Yoga– Jumpstarts our metabolism, providing a boost of energy that sets a positive tone for the day ahead. Morning exercise also helps to improve focus and mental clarity, enhancing cognitive function and productivity throughout the day. It can promote better sleep patterns, as physical activity early in the day helps regulate our body’s natural circadian rhythm. Morning workouts often lead to increased consistency, as there are fewer interruptions and fewer chances for excuses to arise.
      • Hydrate– Hydrating your body after a night of sleep helps kickstart your metabolism and aids in digestion. It can also help flush out toxins from your system and promote healthy kidney function. Additionally, a morning glass of water can boost your energy levels, making you feel more alert and focused throughout the day. It can also support a healthy immune system, keep your skin hydrated and even aid in weight management by curbing hunger and promoting a sense of fullness.
      • Brain Train– Engaging in regular brain exercises and puzzles can improve memory, attention span and problem-solving skills. It stimulates neuroplasticity, the brain’s ability to reorganize and form new neural connections, resulting in increased mental agility and flexibility. Brain training activities also promote mental sharpness and can potentially reduce the risk of cognitive decline and age-related diseases, such as Alzheimer’s.
      • Meditate– Starting the day with a meditation practice allows us to cultivate a calm and focused mindset, setting a positive tone for the rest of the day. By quieting the mind and tuning into our breath and body, we can reduce stress levels, enhance mental clarity, and improve concentration. It promotes a sense of inner peace and self-awareness, allowing us to approach our daily tasks and interactions with heightened mindfulness and compassion.
      • Mindful Breathing– Engaging in deep, intentional breaths upon waking up helps to oxygenate the body, increasing alertness and energy levels. It stimulates the parasympathetic nervous system, promoting relaxation and reducing stress. By focusing on our breath, we cultivate mindfulness and presence, setting a positive tone for the day ahead. Morning breathing practices also support respiratory health and can improve lung capacity over time.
      • Visualization or Affirmations– By visualizing our goals, aspirations and desired outcomes in the morning, we set a positive tone for the day ahead. This practice helps to focus our minds, boost our confidence and increase our motivation. Affirmations, on the other hand, involve repeating positive statements about ourselves, our abilities and our potential. By affirming these beliefs each morning, we can overcome self-doubt, cultivate a positive self-image and build resilience.
      • Healthy Breakfast– By fueling our bodies with nutritious foods in the morning, we provide the necessary energy to kick-start our metabolism and enhance cognitive function. A balanced breakfast consisting of whole grains, lean proteins, fruits and vegetables offers essential nutrients, vitamins, and minerals that support immune function, improve concentration and boost mood. A healthy breakfast can also help regulate appetite, prevent overeating later in the day and contribute to weight management.
      • Reviewing Goals– By taking a few moments to revisit our goals at the start of the day, we can reinforce our focus and motivation. It helps us align our actions with our long-term aspirations and serves as a reminder of what truly matters to us. Regularly reviewing our goals allows us to track our progress, identify any necessary adjustments and stay on track towards achievement. It also helps us prioritize our tasks, ensuring that our actions are in line with our overarching objectives.
      • Planning and Prioritizing– By taking a few minutes each morning to plan and organize our day, we can set clear intentions, prioritize tasks and make efficient use of our time. This practice allows us to approach the day with focus and purpose, ensuring that important responsibilities and goals are not overlooked. It reduces stress and overwhelm by providing a roadmap for the day ahead, enabling us to navigate through tasks and commitments smoothly.
      • The One Thing (book by Gary Keller and Jay Papasan)- Focusing on a single, high-impact task or goal allows for deep concentration and eliminates distractions. By prioritizing and dedicating uninterrupted time to the One Thing, we maximize productivity and achieve greater efficiency. Additionally, completing the One Thing provides a sense of accomplishment and momentum, propelling us forward to tackle other tasks and goals. It reduces overwhelm and decision fatigue by simplifying our focus and helping us make progress towards what truly matters.
      • Reading– By starting our day with reading, we stimulate our minds and enhance our cognitive abilities. It allows us to expand our knowledge, broaden our perspectives and learn from the experiences and wisdom of others. Reading in the morning also promotes a sense of calm and tranquility. It sets a positive tone for the day, inspiring creativity and igniting our imaginations. Reading can improve our communication skills, vocabulary and critical thinking abilities.

    Start Today

    Plan your first morning routine and start tomorrow. Don’t overwhelm yourself at first and try to add too many things from this list to start. My recommendation would be to wake up 30 minutes earlier tomorrow and do one form of physical activity. This will generate energy for allowing you to begin expanding your routine. Work your morning routine consistently for a week and then add an additional activity. Don’t try to start with too many items at the beginning. If you struggle for a few days completing your list, frustration will set in and you will discontinue the practice. Again, the key to a morning routine is consistency.

    “People do not decide their futures, they decide their habits and their habits decide their futures”

    My Current Morning Routine

    For an idea, here is my current list of activities:

     

      • Wake Up Early– I wake up every morning at 6 am.
      • Hydration– The first thing I do every morning is drink a large glass of water.
      • Meditate– Honestly, I have struggled with meditation. My current implementation is listening to “7 Good Minutes” podcast each morning. Not sure if it really counts as meditation but I find it valuable.
      • Breathing– There are many different breathing techniques to experiment to find the one most fulfilling for you. I started with box breathing and am currently trying 2-to-1 breathing where I breath in twice before exhaling and then my exhale is twice as long as my inhales. I do this 10 times.
      • Journaling– After many start/stops over the years with journaling, I have finally found some consistency. My biggest change that released me was not expecting too much each day. Some days all I do is create a bullet list of things I did the previous days. Some days, I explode and uncover a deep thought or feeling. Consistency has been the key. I type my journal, sorry. Writing is supposed to be deeper and better for you, unless you don’t do it. I have found typing it works better for me.
      • Gratitude Journal– Every morning I write at least one thing I am grateful for that day. I have started writing down things during the day when I discover them so I don’t forget them the next morning.
      • Brain Training– There are many different ways to train your brain daily. I currently use Lumosity. The free version allows you to play 3 random games daily. I have upgraded to the paid version which provides 5 random games daily. You can also play additional games if you desire.
      • Write This Blog– I spend 15 minutes each morning working on this blog. It is enough time to research, develop an idea, start an outline and write a few paragraphs. I have also discovered the benefit of my mind being able to subconsciously pontificate throughout the day on the subject giving me ideas for the next day.

    These are the current staples of my day and I have been 88% consistent on completing these (I keep a habit tracker spreadsheet to track my results). Remember, consistency, not perfection is the key. You will miss days as life happens. Your goal should be not to miss 2 days in a row. That’s when things start to unravel. As of the time of this writing, I have completed 243 consecutive days of brain training. Based on my schedule and planned activities for the day, I also incorporate additional activities such as:

     

      • Exercise– I perform resistance training 3-4 days a week. If I am traveling in the van, that is usually some form of body weight exercises combined with band work. If I am at home, then I go to the gym to complete my workouts. If we have a scheduled hike then I don’t do cardio for the day, otherwise I at minimum get out for a walk. My goal is 10,000 steps per day.
      • Reading– My goal is to read for an hour a day. If I am at home then I usually incorporate reading in my morning routine. If we are traveling in the van however, it usually gets moved to the evening before bed. We like to get started early on our excursions to be beat the crowds.
      • The One Thing– I go through phases with this one. When I am at home, I am pretty religious about completing it. On the road, I am much less faithful in accomplishing it.
      • Planning and Prioritizing– This is almost never part of my morning routine but something I do nearly every day in the evening. I keep a Top 3 Journal. In the evening, I bullet the top 3 things I completed for the day. I then bullet the top 3 things I would like to get completed tomorrow.

    Additional Reading

     

      1. “My Morning Routine: How Successful People Start Every Day Inspired” by Benjamin Spall and Michael Xander- This book features interviews with a wide range of successful individuals, from entrepreneurs to artists, who share their morning routines and the impact they have on their lives. It offers practical advice and varied perspectives on crafting morning rituals for success.
      2. “Atomic Habits” by James Clear- While not specifically about morning routines, this book explores the power of small habits and how they can shape our lives. It provides valuable insights into creating effective routines, including morning routines, and offers strategies for building and maintaining positive habits.
      3. “The 5 AM Club: Own Your Morning. Elevate Your Life.” by Robin Sharma-  This book advocates for waking up early and using the early morning hours to focus on personal growth and productivity. It provides a fictional narrative intertwined with practical advice on developing morning rituals, enhancing productivity, and achieving personal and professional success.

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