Rise And Shine: Crafting The Perfect Morning Routine

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.

11. Prioritize Important Tasks

Creating a morning routine means setting yourself up for what follows. That means it should also include actionable steps towards conquering not just the mornings but your entire day. Drafting a quick to-do list gives you a bird's-eye view of what the day entails, allowing you to prepare for it without ruining your morning.

It's all about learning how to manage your time efficiently so you can get real work done. Remember: you're given the same 24 hours as the great minds of today. The only difference between you and them is how you spend it.

Conquer your morning in 5 minutes: The Busy Bee version:

Okay. Now, I understand that not all of us have the luxury of time. Some just don't have an entire hour every morning to set themselves up for a productive day. Don't worry. I see you busy bees out there!

Thankfully, the best morning routine is about its essence, not its duration. I know you've got places to be and dreams to chase. So, for those who are always on the go, here's the Busy Bee Version of conquering the mornings!

1. Hydrate (30 Minute)

Here's my adaptation of the famous Bruce Lee quote, "Drink water, my friend." It sounds as basic as it can possibly be, but most people still don't do it! Be sure to drink your magic potion early in the morning and kick, punch, or karate chop every negativity that comes your way!

2. Hype Yourself Up! (30 Seconds)

Doesn't life feel like a movie scene sometimes, especially when you're lonely? Suddenly, you're staring at the raindrops from the windowpane with that melancholic song playing in your head. See how much that affects your emotions?

The same goes for upbeat songs! Prepare a Get Psyched! playlist and blast it in the morning while getting dressed! I mean, who wouldn't feel hyped when "Eye Of The Tiger" is playing in the background while you're tying those shoelaces, right? Feels silly but it works!

3. Quick Gratitude Burst (1 Minute)

If you don't have the time to meditate in the morning (although, I suggest you make time), you can always practice gratitude whenever you're doing something that's not mentally taxing.

Maybe while you're brushing your teeth, eating breakfast, or drinking your morning cuppa, take a moment to appreciate something. Gratitude is what keeps the sunshine in your soul, regardless of how cloudy everything else seems to be.

4. Grab-and-Go Breakfast (2 Minutes)

One of the most challenging parts of crafting a morning routine is allotting the time to prepare breakfast. Then again, whoever said you must prepare your meal in the morning? If the early hours of the day are too hectic and chaotic for you, then prep those healthy snacks the night prior!

A pre-cut apple with peanut butter, yogurt with berries, or even a protein bar should do the trick.

5. Mission: Accomplished (1 Minute)

It all begins in the mind. Before you step out that door, close your eyes and take a deep breath. Visualize yourself coming back home, having crushed every single task on your to-do list. See yourself aceing that exam or rocking that presentation. Setting the tone for the day is also about setting the tone in your head!

Bonus Hacks For Becoming A Morning Person

You don't have to be a superhuman to conquer the mornings, but hey, who says you can't have a few sidekicks? I know how mind-boggling it can be how some people can be so positive in the morning.

But as the saying goes, "If you can't beat them, join them!" Here are some bonus hacks to becoming a full-fledged morning person!

1. Listen To A Podcast

There are three things you should aspire to be before heading out the front door to face the day: sharp, inspired, and happy. So, instead of scrolling on your phone, try listening to a podcast.

Listen to someone sharing their success story, learn something you don't know yet, or laugh out loud with a comedy podcast. These things are more beneficial to your brain than snippets of other people's lives.

You may also try listening to meditation podcasts if you prefer calmer mornings!

2. Watch Motivational Videos

Remember that fire you had within you that made you feel as though you could face anything this world had to offer? Sometimes, it takes a conscious effort on your part to reignite that passion.

It could be something as simple as watching motivational videos like TED Talks or compilations of epic movie moments!

3. Call A Friend And Boost Your Mood

I know you have a mental image of what you want to become. You may even already have steps on how to better yourself and strive toward achieving those goals. Well, you need to solidify those from time to time.

While writing them down in a journal could be helpful, talking to a friend works, too. Sharing your aspirations, how you're currently changing, and how you persist through challenges is very important.

It doesn't just strengthen the bond you have with your friend, but also the bond you have with the future you.

4. Be Kind (Spread Positivity)

A lot of people go about their day thinking, "There's nothing positive about today," without realizing that sometimes, positivity starts with them. Like someone once said, "Splurge your eulogies on the living." Granted, the people around you are still alive, but that's the point!

Don't stop yourself if you want to compliment someone. Be the sunshine in everyone's lives and start a kindness chain reaction. It could even be something as simple as holding the door open for someone or smiling at a colleague.

5. Read And Kickstart Your Critical Thinking

It's been proven that reading can significantly improve your cognitive function. It increases focus, stimulates your brain, and even boosts creativity. Think of it as sharpening your sword for the day's battles (okay, maybe just presentations and meetings and reports, but you get the idea!)

Food For Thought:

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• When was the last time you had a good night's sleep? How did you feel when you wake up the following morning?
• What's one thing in your morning routine that you know is a bad habit? How can you break it and replace it with something more positive?
• What element from the list above can you incorporate into your morning routines? How will you do it and how will it affect your day?
• Do you know of someone who's almost always productive, perky, and positive in the morning? What do you think their morning routines look like?
• Which morning activity feels more like a chore than a benefit? How might altering or replacing it enhance your overall day?

FAQs

What is a healthy morning routine?

A healthy, good morning routine consists of exercise, a healthy breakfast, and adequate stimulation for the mind. Also, don't forget to get adequate sleep the night before!

How important is breakfast?

There's a reason why breakfast is called "the most important meal of the day." Aside from regulating your appetite and hormone levels, a healthy breakfast fills your body with nutrients and energy sources necessary for the day ahead.

How do I build up my morning routine?

Once you've got the brass tacks down, the rest lies in acting upon them. Intent is nothing without action. So, it's really all about pushing yourself up until you've built the momentum to form healthy habits that make up the ideal morning routine.

If you're finding that difficult, our accountability app is here for you. Your own personal coach will make sure you follow all the goals and hit all your targets for the day, all of which will snowball into building a better you.

What is the perfect morning routine for a student?

A student's morning routine should consist of planning, fueling up (with healthy food and water), uttering positive affirmations, quick mental activities, and adequate sleep the previous night.

Everyone is different so, if you're an early bird, rising (and shining) a few hours before class should work. If you're a night owl, dedicating some evening time to study could also be good.

Check out our guide to forming good habits for students if you want to learn more about reaching a balanced approach.

Healthy Habits, Morning Routines, And The Shining Sun

Remember, you have the capacity to turn your mornings from a battlefield into a peaceful temple. That power lies in developing a well-crafted morning routine and sticking to it.

So, whenever life throws hurdles along your way, just let it be. Your morning routine will ensure you can twist and shout your way away from these negativities.

Let's all come together and greet the morning with, "Here comes the sun," knowing everything about your day is going to be alright. But keep in mind that these tips are just the starting point.

Personalize them, experiment, and find out what works best for you. Or better yet, get by with a little help from your friend. How? Download our personalized coaching app!

The first week is on us! We'll ensure you stick to your morning routine so you're always ready for the day ahead.