Here comes the.. alarm?!
Sometimes, don't you wish to be half as positive as George Harrison was? Oh, to be as enthusiastic as him and see the morning in such a beautiful light. How wonderful would that be?
Because, let's be honest, for most of us, it's less "Here comes the sun" and more "Here comes the existential dread."
But wait! What if there's actually a way to change that? What if I told you that crafting the perfect morning routine is key to being able to say, "It's alright," as soon as you wake up?
I may not be as artistic as any of the four Beatles when it comes to writing, but I can assure you, by the end of this guide, the smile's returning to our faces. (Doo-d-doo-doo)
The Science Of Routines
Okay. First of all, I'm not saying that the ideal morning routine consists of an intense training regimen, running through the streets of Philadelphia, and shadowboxing in your apartment. (Although, if you can train like Rocky, who am I to say you shouldn't?)
The perfect morning routine is more about science than it is about grit. It's habit formation: the more you do it, the easier it becomes.
Habit formation is very similar, and the three musketeers you need to familiarize yourself with to understand habit loops are (like Charles Duhigg named them): cue, routine, and reward.
- Cue - The trigger. It's the thing you do in the morning that tells your brain it's time to move.
- Routine - The action. It's whatever must be included when forming healthy habits.
- Reward - The aftermath. It's how you feel after following a consistent morning routine.
You can strengthen the connection between these three by repeating the loop over and over again. So, for instance, you take a sip of your coffee (cue), then you eat your breakfast and prepare for work (routine), and suddenly you feel more energized and positive (reward).
The problem is, it also works the other way around: you check your phone first thing in the morning (cue), you reply to emails or scroll mindlessly on social media (routine), and then you feel like a zombie at 7:00 AM (reward).
That's why reading more about morning routine ideas, understanding the habits of successful people, and taking care of your oh-so-limited resources (your willpower included) are very important. But why the mornings? What's so significant about forming morning habits as opposed to, say, evening habits?
Let's talk about that in the next section.
Grumpy Or Great? The Importance Of A Good Morning Routine
How do you feel after you spill coffee onto your work clothes just before heading out? Or when you wake up late, rush through the morning, and realize your car's gas tank is empty? Don't do these things send your whole morning (or day) into a tailspin?
Mornings, whether we like it or not, set the stage for our entire day. That's why a great morning routine leaves the "grumpy" you behind and helps you approach the day with a sense of focus, calmness, and accomplishment.
But why make the effort to craft a routine? Well, the very nature of "routines" translates to less decision-making. Taking the guesswork out of the things you need to do means you preserve your mental energy for more important stuff (like work-related tasks).
Why Mornings (And Natural Light) Matter
This brings us to our next agenda, why the mornings? Here's something you must always remember: it's not always about what you do and why you do it, it's also about when you do it.
Your body has a certain degree of automation embedded in it, and it follows an internal clock known as the circadian rhythm. It's primarily responsible for your sleeping patterns, mood, and energy levels. Do you want to guess what's an essential element of the morning that affects the circadian rhythm?
Yep. Natural light. And no, those movie scenes where the protagonist opens the curtains as soon as he/she wakes up are not just for dramatic effect. There's actually science behind it.
Natural light suppresses the production of melatonin, which is our body's sleep hormone. In other words, natural light tells your body it's time to be alert and awake.
My point is, a well-crafted routine combined with natural light is how you tinker with your inner cogs and turn your body into a morning-conquering machine. (Although, establishing a morning-to-night routine should also be beneficial, but consider taking it one step at a time.)
A Step-By-Step Guide To Conquering The Mornings
When was the last time you had an "I-woke-up-like-this" moment? What if I told you that you could have that every day? It's all about remapping your mornings in a direction that points toward productivity and vigor.
How? Like anything else, you take it bit by bit.
1. Get Good Sleep
POV: You realize that the previous night dictates the morning that follows. What I mean is that your morning routine starts at night— your brain is just not wired to be cognitively sharp without proper rest. For a productive morning, make sure that you get around 7-8 hours of quality sleep each day.
2. Skip the Snooze Button
Ah, the biggest traitor of them all; the snooze button. You'd think it's doing you a favor by giving you a few more minutes of nap time, but in the end, you have to rush through the morning because you slept in.
Here's a useful trick: place your alarm clock far from where you sleep so you're compelled to get up to silence it. It's one of the many strategies to get out of bed in the morning, even if you don't want to.
3. Don't Use Your Phone
Your life is the main event on your personal stage. Let it take the spotlight. Forget that you have a phone for at least an hour after waking up. Those emails and social media posts can wait! Instead, set your intentions by practicing mindfulness techniques.
Learning how to break your bad habits should also boost your self-accountability and help you avoid reaching out for the void that is your phone first thing in the morning.
4. Hydrate, Feel Great
"A glass of water a day keeps the grumpy away." Okay. I might've made that one up, but that doesn't mean it's not true! Dehydration is a sneaky villain. It leaves your brain foggy and your body sluggish. Make it a point to replenish your body with some H2O early in the morning! It's always a good way to start the day.
5. Fuel Up! Eat Breakfast
Never underestimate the value of a healthy breakfast. Just as your car needs fuel to run, you also need food and nutrients to function efficiently. That's why all the successful morning routine ideas you will see online include that healthy first meal of the day.
6. Care About Self-Care
You're crafting your own morning routine because you care about you. Highlight that by adding self-care to your routine. Whether that's skincare, grooming, or dressing up, do something that makes you feel good about yourself! This should give you a more positive outlook and set the tone for the day.
Work-life balance may sometimes mean prioritizing yourself amidst work.
7. Exercise.. Or, At The Very Least, Stretch
Mornings can be tough. You just have to be tougher. And by "tougher," I mean mentally and physically strong. An effective morning routine includes exercise, as it helps improve your physical and mental health. If heavy physical activity isn't your jam, make sure that you stretch at least. It helps prevent sore muscles throughout the day.
8. Talk To Yourself (Yes, That's Normal!)
Compliments are excellent confidence boosters. But, of course, you can't just approach someone and ask them to compliment you. That's weird. You know what's not weird? Talking to yourself! Take the time to practice positive affirmations in the morning. Mantras like "I am capable," or "Today is going to be a great day" should change your perspective as the day unfolds.
9. Morning Meditation
Don't you just wish that sometimes there was a pause button for life so you can put yourself together before facing the day? Well, I've got news for ya. There is! It's called meditation. Meditating in the morning can help clear your head and calm your nerves, equipping you with the mental fortitude for whatever chaos will ensue.
10. Think Of Something You're Thankful For
You know that unshakeable, paralyzing feeling of not being enough? Sometimes, it's caused by concentrating on what you aren't and what you don't have. That's why gratitude is such a powerful force. Each morning, take the time to think of everything you're thankful for in your life.
