Importance of Morning Routines
Your mornings set the tone for your entire day. Think about your morning routine as the first domino in a long row of dominos. If you push down the first domino correctly, everything will fall into place. At the present moment, people are looking for solutions that will allow them to increase their productivity, have more energy and feel better psychologically. However, it seems like people do not realize that they search for answers in the wrong places – they think of buying some fancy devices, systems or consume more motivational content. Nevertheless, morning routine is an amazing tool that is worth your attention. According to the data, there is a connection between consistency of morning routines and productivity. The analysis of over 2,400 tracked users shows that people with consistent wake-up times were 27% more productive, morning exercise was associated with approximately 1.5 extra hours of productive work per day, and journaling for a few minutes correlated with less stress in the afternoon. So, consistency is more important than complexity in case of morning routines. No matter what your age is – whether you are a student, an entrepreneur or a parent – a proper morning routine will bring you stability.
Health and Productivity
People often try to separate health and productivity and concentrate on different aspects of their lives in order to solve their problems. However, it is necessary to admit that there is an inseparable connection between health and productivity. All your cognitive abilities, including the ability to focus, solve problems, communicate and motivate yourself depend greatly on the state of your physical and psychological health.
It is similar to the situation when you try to drive your car for a long distance having low fuel, bad car service and worn-out tires. Your vehicle may work somehow, but it will work badly. Your body works in a very similar way. Being dehydrated, sleep-deprived, stressed or being nutritionally deficient, you will not be able to be productive as usual. Mental fog, irritation, low energy and inability to concentrate will follow you throughout the whole day.
The research of sleep, physical activity, and circadian health demonstrates strong connections between healthy habits and cognitive performance. The sunlight in the morning, movement and consistent schedule are related to positive changes in sleep, cardiovascular health, and daily functioning. The most productive individuals are not busy individuals but rather individuals who are good at managing their energy.
Wake Up at a Consistent Time
Many people do not know that consistent wake-up time is one of the most underestimated productivity strategies. It may seem obvious but it is true. You have probably heard about circadian rhythm of a human being. It is your biological clock that works according to a certain pattern. If your wake-up time changes constantly, then your biological clock will be disturbed. In other words, it will be difficult for you to regulate your energy and quality of sleep.
Many people think that it is necessary to wake up very early in the morning in order to be productive. However, it is necessary to admit that consistency is more important than wake-up time. So, if you wake up either at 5:30 or at 7:00, you will still be able to regulate your hormones and stay alert. There is also research that proves the connection between wake-up time consistency and productivity and good performance.
Snoozing does not solve any problems but, in most cases, it creates new problems. Extra ten minutes may not provide you with a proper rest and even can increase your sleep inertia. It means that you will start the day even more tired if you will press the button of your alarm.
The main idea of a consistent wake-up time is predictability. It decreases stress level and increases mental capacity that can be used for productive work.
Start Your Day with Hydration
According to your physiological processes, you may be slightly dehydrated in the morning since it is several hours after you have slept. Even slight dehydration can influence your concentration, energy and mood. That is why the next step is drinking water immediately after waking up.
As health experts claim, overnight dehydration can lead to the lack of energy, headaches, and difficulties in concentrating. Moreover, rehydrating your body helps you with circulation, digestive system and cognitive performance. Some research claims that morning hydration provides you with a slight metabolism boost.
You should always have your glass or a bottle of water close to your bed. It is recommended to drink 500-750 milliliters of water immediately after waking up. Some people prefer to drink water with lemon but it is not obligatory.
The main idea of this step is the simplicity of the process because this method does not require any effort but brings quick results. Before sending emails or using the Internet, you can hydrate your body.
Get Natural Sunlight Early
Sunlight is the most powerful and underrated productivity hack. Unlike many supplements or biohacking tricks, it is absolutely free and backed by science.
The exposure to the sunlight in the morning regulates your circadian rhythm and signals your brain about the beginning of the day. It means that there is the decrease in melatonin production and increase in your alertness. Morning routine researches prove that the sunlight exposure in the morning is one of the most effective methods of improving your energy, mood, and sleep.
It is enough to spend ten-fifteen minutes outdoors every day. You do not have to look directly at the sun. Just walk outside or sit on a balcony. If you spend your days at home or at work, this habit becomes even more important as you can get less sunlight during the day.
Sunlight is the natural reset button for you. It will help you with alignment of biological systems and sharpening your awareness.
Move Your Body Every Morning
It is commonly admitted that physical activity is essential for your health. However, its importance for your productivity should not be underestimated. Morning exercises improve blood circulation, increase your mood and activate the cognitive functions which are responsible for your focus and decision-making.
There is evidence that the morning exercises correlate with more periods of focused work and better productivity. Moreover, the morning physical activity is related to better sleep and better daytime functioning.
In most cases, it is not necessary to perform some complicated exercises in the morning. The best exercise is the one which you can perform consistently. The list of great options includes:
Exercise Time What Will Happen
Walking 10-30 min Improved alertness
Stretching 5-15 min Increased flexibility
Yoga 15-30 min Stress reduction
Strength training 20-45 min More energy
Cycling 20-40 min Better cardiovascular health
The main idea of the physical activity in the morning is moving your body and not the intensity of your exercises. Even the simplest exercises such as stretching may be very beneficial.
Practice Mindfulness and Mental Clarity
Mornings of modern people are full of noise. Notifications, headlines of news, emails, and social media messages distract people even before they wake up. This constant stimulation makes people distracted and mentally overloaded.
It is possible to say that mindfulness is an antidote for this problem. The activities such as meditation, journaling, gratitude practice and deep breathing can bring you mental clarity in the morning. According to the researches on productivity, the sessions of journaling correlate with the reduction of the stress level.
It is necessary to admit that in order to get the results from the meditation, you should not spend an hour performing it. Five minutes of mindful practices can be sufficient enough. You can ask yourself the following questions in the morning: What will be the most important today? What are you thankful for? What would be the result that makes the day successful for me?
These practices are aimed at shifting your attention from reactive to intentional thinking. In other words, instead of letting the world to determine your priorities, you are going to define them yourself in the morning.
Eat a Nutrient-Dense Breakfast
There are many debates related to breakfast in health and nutrition spheres. However, many people notice the improvement in their concentration and energy if they eat something balanced in the morning.
It is proved that skipping breakfast negatively affects the productivity in the afternoon. The consumption of balanced breakfast that contains protein, fats and carbohydrates may bring the person the energy and support his/her cognitive performance in the morning.
Some great breakfast options include:
Foods Protein Fats Complex carbohydrates
Oatmeal with nuts and berries
Greek yogurt with fruits
Eggs and whole grain toast
Smoothies with proteins and vegetables
Overnight oats with seeds
The main idea is not perfection but nutrient density. Protein and fiber foods tend to have more sustainable energy effects than foods with a lot of sugar. With stable blood glucose, your focus and mood are going to remain stable.
Plan Your Most Important Tasks
Planning the most important tasks is an essential part of your morning routine. If you do not plan your most important tasks, you are doomed to fail. It is the case when the morning of a successful person is different from the morning of an unsuccessful one. Successful individuals usually plan their tasks in the morning.
They identify the most important task, list the supporting tasks and schedule focused work blocks in advance. Such individuals do not react to incoming tasks but they concentrate on those activities that bring them the results.
Here is a simple framework that can be helpful for everyone:
Identify the most important task;
Write down two-three supporting tasks;
Plan the work blocks;
Remove distractions.
Many successful people claim that the protection of your focus in the morning helps to think strategically.
Productivity does not mean doing many things but doing right things.
Limit Early-Morning Digital Distractions
At the present moment, smartphones are the main distraction of people in the morning. Emails, notifications and social media make people distracted and decrease their concentration. Experts advise to delay the usage of the phone in the morning. In addition, there are some community experiences and health recommendations that confirm the benefits such as decreased stress, increased focus and intentionality.
You can limit the usage of the phone during 30-60 minutes in the morning. Instead of using your phone, perform other activities listed above. You can spend this time drinking water, moving your body, getting the sunlight, planning your tasks and performing some other activities.
Your attention is the valuable resource and every notification takes it from you. The limitation of distractions in the morning gives you an opportunity to use your attention wisely.
Creating a Sustainable Morning Routine
The main mistake of people that build morning routine is their attempts to do everything from the very beginning. They create complex morning routines which they cannot sustain. Sustainability is more important than complexity.
There is research that proves that repetition and consistency play significant roles in the formation of routines. People who stick to simple and repeatable activities receive better results than those who constantly chase perfection.
It is better to start with three activities:
Drinking water after waking up;
Getting the sunlight in the morning;
Planning the most important task.
If these activities become habitual, you can add the other ones.
The main idea is that the morning routine should suit your lifestyle, responsibilities and personality. The routine of the entrepreneur may not be suitable for parents or students.
Conclusion
Healthy morning routines are not magic recipes. They are a combination of healthy habits that help people to prepare themselves for the day and make it productive. Consistent wake-up time, hydration, sunlight exposure, physical exercise, mindfulness, eating nutrients, planning and limiting distractions bring more energy and better productivity to people.
It is necessary to admit that the most effective routine is not the most complicated one. It is the routine that you can sustain.