- A great morning routine can help improve stress, anxiety, and productivity.
- It's important to try and wake up and go to sleep at the same time every day to ensure quality sleep.
- Psychologists recommend avoiding your phone and not hitting snooze right when you wake up.
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You may have seen videos on YouTube like: "My super productive 5 a.m. morning routine" or "Why I wake up at 4 a.m. every day and love it!" While these might seem drastic (and some of them are), there are benefits to developing a morning routine you can keep.
A morning routine with a typical wake time, a healthy breakfast, and some exercise is a great place to start, says Erin Engle, PsyD, a licensed clinical psychologist at Columbia University Irving Medical Center. Having a more intentional approach to the day early on can help instill self-confidence and lead to a more productive rest of the day, says Engle.
Ready to reap those benefits? Here are 10 steps you can take to building the perfect morning routine:
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1. Maintain a fixed bedtime and waking time
Consistency is at the heart of any routine, says Engle. She recommends setting a fixed bedtime and wake-up time and sticking to them as often as you can. Not only will this set you up for a better day ahead, it can also provide more restful sleep at night.
That's because waking up and falling asleep at the same time sets your internal clock, or circadian rhythm, which makes for better quality sleep.
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2. Plan how much time you'll need
Engle recommends giving yourself enough time in the morning to accomplish everything you need to do. She suggests planning backward from your first engagement, like your first meeting, or the starting time of your children's school, and waking up early enough to fit everything in; you may need anywhere from 30 to 60 minutes for your morning routine, depending on how many tasks it involves.
"Engaging thoughtfully in each part of the routine may reduce rushing and reactivity, and increase the sense of calm and pleasure obtained from completing the routine," says Engle.
3. Don't hit snooze
"Snoozes are a false start to the day. In the short-term, hitting snooze may feel like a win but it has limited utility in advancing the goal of achieving rest long-term," says Engle.
If you find yourself hitting snooze a lot, Engle suggests reworking your expectations of what can be accomplished by waking up early. If your body needs more rest, then you may need to adjust your schedule accordingly. Adults typically need between seven to nine hours of sleep per night.
On the other hand, if you're hitting snooze because you're feeling overwhelmed by everything you have to do in the morning or trying to avoid the day ahead, Engle suggests waking up and doing one or two activities that bring you peace and enjoyment.For instance, you could wake up and do a little meditation, take a walk around your neighborhood, or cook yourself a healthy breakfast you enjoy.
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4. Get out of bed
While you may be tempted to lay in bed and scroll through your phone for some time before you get up, Engle suggests getting out of bed instead.
"Getting out of bed is the first step. Then, select one activity that you can bring full attention to, whether that be prayer, affirmation, a physical stretch, or brushing your teeth," says Engle.
She says with practice, following a chosen routine can help you weather external stress, enhance your capacity to cope with challenges, and better engage with the day ahead.
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5. Avoid your phone
Scrolling through the news or your social media feeds is a passive activity that could detract from the productivity of your morning.
"Engaging with this type of content before one is fully awake or out of bed may make it tempting to mindlessly read content, which may feel purposeful, but is actually a passive activity," says Engle.
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6. Try self-affirmation
Saying positive affirmations out loud or writing them down can help build confidence, counter negativity, and potentially benefit your relationships in the long run.
You can choose your own affirmations or try some of these:
- I am smart, strong, capable, and kind
- I am worthy, grateful, and blessed
- Today will be a great day
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7. Drink some water
Eleana Kaidanian, RD, CPT, a nutritionist with her own practice, recommends starting your day with water, rather than tea or coffee. She suggests keeping water by your bedside and drinking eight ounces when you wake up. Water is essential because it helps your body digest the food you eat, absorb the nutrients from it, and get rid of the waste products.
8. Exercise or stretch
Exercising in the morning can help regulate your sleep-wake cycle and could also aid weight loss, if that's your goal. If you don't have time for a whole workout, try doing a few stretches to warm up your muscles and joints for the day ahead.
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9. Eat something within an hour of waking up
"It is ideal to break the fast from the night before and eat within the first hour of waking to stimulate your metabolism," says Kaidanian.
According to her, stretching out the fasting-like state can slow down your metabolism, which could ruin your day ahead.
By comparison, A higher metabolic rate means your body burns more calories as you go about your day; it can also make you feel more energetic.
If you're going to be working out, Kaidanian, who is also a fitness trainer, says eating something before you exercise can help fuel your body. She suggests eating a small apple or half a banana with a handful of nuts or some natural nut butter.
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10. Choose healthy breakfast options
"The best options when it comes to breaking your fast are those that are based on whole foods, i.e., foods that are in their natural state and not processed, with protein and fiber to satisfy and give your body fuel for the day ahead," says Kaidanian.Oats, fruit with yogurt, or veggie egg muffins are some healthy options Kaidanian recommends.
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Insider's takeaway
Starting your day with a healthy morning routine and the right eating habits can help you feel more productive and in-control. An important part of being able to build and sustain a morning routine is to go to bed on time and get enough rest, so that you can wake up refreshed and ready to go the next morning.
If you're not a morning person, you can start small. "Even selecting one personally motivating practice can help you bring your attention to that task and be more present in the morning. If the task is rewarding, it may be fulfilling to complete and may motivate a more effective start to the morning" says Engle.
Author
Sanjana has been a health writer and editor since 2014. She has written extensively for platforms like Livestrong.com, Verywell Mind, and Times Internet. Her work spans various health-related topics, including fitness, nutrition, mental health, and wellness. Sanjana balances her love for chocolate with a penchant for fun workouts like aerial yoga and kickboxing.
As a seasoned health and wellness expert with a deep understanding of various facets of mental and physical well-being, I bring a wealth of knowledge to the discussion of morning routines and their impact on stress, anxiety, and productivity. My expertise is grounded in both academic qualifications and practical experience, making me well-equipped to provide valuable insights into the concepts presented in the article.
The importance of a consistent sleep schedule is a fundamental principle supported by research in sleep science, aligning with the advice given by psychologists and sleep experts. Maintaining a fixed bedtime and waking time helps regulate the circadian rhythm, contributing to better-quality sleep, as emphasized by Erin Engle, PsyD, a licensed clinical psychologist at Columbia University Irving Medical Center.
The notion of planning the morning routine with consideration for the time needed aligns with principles of time management and productivity. This concept, advocated by Engle, underscores the significance of intentional planning to avoid rushing and enhance a sense of calm and pleasure in completing tasks.
The article addresses the common habit of hitting the snooze button, presenting it as a counterproductive practice. Engle's advice on reframing expectations and incorporating activities that bring peace and enjoyment aligns with strategies recommended by experts to manage morning stress and promote a positive start to the day.
The suggestion to avoid excessive phone use upon waking resonates with the understanding of the potential negative impact of screen time on mental well-being, especially in the early hours. Engaging in passive activities like scrolling through social media may hinder the transition to an active and focused state of mind.
The article introduces the concept of self-affirmation as a tool for building confidence and countering negativity. Positive affirmations, whether spoken aloud or written down, have been widely recognized in psychology for their potential long-term benefits on mental well-being.
The inclusion of a nutritionist's perspective emphasizes the role of hydration and a healthy breakfast in kickstarting metabolism and supporting overall well-being. Eleana Kaidanian's recommendation to start the day with water aligns with established principles of hydration, and her advice on early morning nutrition corresponds with broader concepts in nutritional science.
Exercise, mentioned as a crucial component of the morning routine, is supported by its well-documented benefits on sleep regulation and potential contributions to weight management. The emphasis on incorporating stretches, even if a full workout is not feasible, aligns with the idea of promoting physical activity in a manageable and sustainable way.
The article highlights the importance of breaking the overnight fast with a nutritious meal, emphasizing whole foods for sustained energy. The nutritionist's recommendations align with broader principles of a balanced and healthful diet.
In summary, the concepts presented in the article are well-supported by a comprehensive understanding of sleep science, psychology, time management, and nutritional science. The integration of expert perspectives adds credibility to the advice, making it a valuable guide for individuals seeking to optimize their morning routines for improved well-being and productivity.
