Authored by Dr. Leland Jaffe; Associate Dean and Professor; Published on June 5th, 2024
Are you looking to become a morning person and start the day with a productive routine?
I have not always been a ‘morning person’, but over the years I have learned how to build a morning routine that helps boost my physical and mental health as well as my productivity throughout the day. Here are nine ways that have helped me enhance my morning routine, and I hope they inspire you to craft your perfect start to the day.
1. Wake Up Early
I don’t think there’s any way around this one – if you want an effective morning routine, you certainly need to wake up early…but how early??? My mornings usually start around 4:45 a.m., meaning you need to go to sleep at a reasonable hour. I have found that I’m much more productive in the early morning hours than working late into the evening (I’ve never been a night owl). I attempt to sleep from around 10:00 p.m. to 4:45 a.m., which provides about 7 hours of sleep – more than enough for me to have a productive day. This new habit of becoming a morning person will take some time, but the best time to start this routine is now. I have become very regimented in my wake-up routine, trying my best to avoid hitting the snooze button on my alarm clock and going back to sleep. I believe it took me about 3 months to become an early riser consistently, and now it’s critical to my productive morning.
In case you were curious, for an average adult the National Sleep Foundation recommends getting 7-9 hours of sleep per night. This range is considered optimal for maintaining good health, cognitive function, and overall well-being. Individual needs can vary, and some people might feel their best with slightly more or less sleep within this range. It’s important to listen to your body and ensure that the sleep you get is restful and restorative.
2. Hydrate First Thing
Before my feet even hit the floor, I drink a large glass of water. It wakes up my system and starts the hydration process early. Hydration is crucial when you first wake up because your body has been deprived of water for several hours during sleep. Drinking water first thing in the morning helps kickstart your metabolism, aids in flushing out toxins, and rehydrates your cells. It can also help improve your mental alertness and mood, as dehydration can lead to fatigue and irritability. Additionally, morning hydration supports healthy digestion by priming your gastrointestinal system for the day’s meals. My mornings also usually start with some type of exercise, of which hydration is critical to starting that process. Remember to drink water initially, and not a cup of coffee which is a diuretic and will further dehydrate you.
3. Exercise
Whether it’s a full workout or a quick stretch, getting my body moving in the morning helps me feel energized and enhances my mental health throughout the day. My evenings after work are dedicated to family, and I rarely have enough time to exercise during that time. I truly feel that exercise is as important for my mental health as my physical health. I do not practice intermittent fasting, but I do exercise in the fasting state. Exercising in the morning in a fasted state offers several benefits. Fasted exercise can enhance fat burning, as your body taps into fat stores for energy instead of glycogen. This can be particularly effective for those aiming to lose weight or improve body composition.
Additionally, morning workouts can boost your metabolism, leading to increased calorie burn throughout the day. Fasted exercise may also improve insulin sensitivity and cardiovascular health. Mentally, starting your day with a workout can enhance your mood, reduce stress, and increase focus and productivity. I have never had success with meditation, however, exercise for me is as close to meditation and mindfulness as I can get. Getting physical movement at the start of the day is the most important thing that I can do and I’ve never had as good energy levels since starting this habit.
4. Healthy Breakfast
Fueling my body with a nutritious breakfast sets a positive tone for the day. I have tried intermittent fasting where I’ve narrowed my eating window to 6-8 hours by skipping breakfast, but this just hasn’t worked for me. I have not been able to consistently maintain this routine and for me, it caused a sluggish cognitive function during the day. My favorite breakfast choices are steel-cut oats, Kashi cereal (when it’s not $8 per box at the grocery store), or a smoothie. When I skip breakfast (especially after a workout), I feel a bit lethargic throughout the entire day.
5. Drink My Beloved Cup of Coffee
Okay, now is the time that I will enjoy a daily cup of coffee as I’m finishing the rest of my morning routine. We can all find evidence to support our daily habits…so here goes. Starting the day with a cup of coffee can offer numerous benefits. The caffeine in coffee acts as a natural stimulant, boosting alertness and concentration, which can enhance productivity and mental performance. Additionally, coffee contains antioxidants that help fight inflammation and support overall health. Drinking coffee in the morning can also elevate mood by increasing the release of neurotransmitters like dopamine and serotonin. For many including myself, the ritual of enjoying a hot cup of coffee provides a comforting and energizing start to the day, setting a positive tone for the hours ahead.
6. Plan the Day
With my coffee in hand, I take a few moments to review my to-do list and set my priorities. Knowing what I need to accomplish helps me stay organized and reduces anxiety about the day’s tasks. This process specifically entails me going through my work and personal Google calendars as well as my Stickies App on my MacBook – which is my daily to-do list. I feel that this is a great way to itemize my responsibilities during any given day and to budget my time accordingly. You can easily identify the most important tasks through this habit and who doesn’t love to cross items off their to-do list?
7. Limit Technology And Screen Time
I’ve (tried) to make it a rule to avoid checking my phone first thing in the morning. Instead, I wait until after I’ve completed my morning routine to check emails or social media. This helps me stay focused and reduces stress. It’s amazing how quickly a half hour goes by just mindlessly scrolling on Instagram or Facebook. I feel that my time management skills have significantly improved as I’ve gotten older, and this is one of the best things you can do to work towards that goal.
Starting the day without immediately engaging with screens can reduce stress and anxiety, as the influx of notifications and information can be overwhelming. Instead, taking time to wake up gradually and mindfully allows for a more peaceful start to the day. This can lead to improved mood and mental clarity, as well as better focus and productivity throughout the day. Additionally, avoiding screens first thing in the morning can help maintain better sleep patterns, as the blue light emitted from devices can disrupt the body’s natural circadian rhythm. Overall, minimizing technology use upon waking supports a more balanced and serene beginning to the day.
8. Personal Development (on the weekends)
I use part of my mornings on the weekends for personal development. This could be reading a book, listening to a podcast, or learning something new. I find that I’m most creative in the morning hours, and this is when I write a blog post, and learn a new song on the guitar, as well as other creative outlets that do not involve work.
9. Tidy Up For The Day Ahead
Spending a few minutes tidying up my space makes a big difference. A clean workspace is essential for maintaining good mental health. An organized and tidy environment can reduce stress and anxiety, as clutter often contributes to feelings of overwhelm and distraction. When your workspace is clean, it’s easier to focus on tasks and maintain productivity, which can lead to a greater sense of accomplishment and control. A tidy area also promotes a calm working atmosphere, making it more conducive to creative thinking and problem-solving. Additionally, a clean workspace can help establish a positive routine, contributing to overall well-being and mental clarity.
How I Built My Morning Routine – Conclusion
These steps have helped me craft a good morning routine that enhances my productivity, well-being, and overall happiness. Everyone’s ideal routine will look different, but I encourage you to experiment with these strategies and find what works best for you. Here’s to a productive morning and starting your day on a positive note.
What does your current morning routine look like? Are there any other morning habits that you would include on this list?
