The morning routine, that morning ritual that can drastically change not only your physical health but also your private life and your career… But how do you go about it when the idea of going for a 10km run every morning, followed by an ice bath and a spinach and broccoli smoothie, doesn’t appeal to you?
After hours of research and years of testing, this week I’m sharing 10 tips for creating YOUR morning routine that you can easily implement without giving up everything after three days.
Why have a morning routine?
Having a good morning routine can improve your life in several ways. With an effective morning routine, you can:
- Improve your physical health,
- Be more focused at work,
- Improve your interpersonal relationships,
- Final,,ly move forward with this business project that you have been dragging out for three years,
- Be less tired,
- Reduce your stress level…
In short, there are a lot of reasons to adopt a good morning routine… and probably very few reasons to continue getting up 10 minutes before you have to leave for work only to arrive at the office completely tired from having lain dormant in front of Netflix until 11 p.m.
1. Get up earlier
This is the main element of Hal Elrod’s book Miracle Morning, which has quickly become a reference in terms of morning routines. As explained in the video, getting up at 5 a.m. allows you to do productive things like exercise, meditate, and make some progress on a project before starting your workday. The only way to get up earlier consistently is to go to bed earlier… which leaves you less time to be productive in the evening. But are you productive after 9 p.m.? Let’s be honest: no one has the desire or motivation to go to the gym or write content for their love-coaching business project after coming home from a long day at work! By getting up earlier and taking the time to do your important tasks in the morning, you then have your whole evening (even if it’s a little shorter) to watch Netflix before going to sleep.
2. Don’t snooze your alarm
Yes, we know, when the alarm goes off and we haven’t slept enough… we want to cry. So, we tell ourselves that if we hit the “snooze” button on our alarm clock, we’ll get a few extra minutes of sleep, and the problem is solved. Please know that this is a very bad idea! Several studies have shown that when you go back to sleep after waking up, you only enter a light sleep, which will only make you more tired during the day. The sleep you think you’ll get in those extra minutes won’t do much good. Even if you don’t go to bed any earlier, it’s better to wake up at the first sound of the alarm. You’ll find you have more energy first thing in the morning. Besides, getting up immediately and making your bed, even if you’re half asleep, sends a clear message to your body that you’re ready to be productive for the day.
3. Drink a large glass of water
This advice may seem overrated, but it works. Why?? First of all, drinking a glass of water requires you to get up (because you probably don’t sleep with a full glass of water in your bed), so you’ll already be more awake once you’re up. Next, drinking cold water will have the effect of waking you up internally. It’s less harsh than splashing ice water on your face, although it’s a little less effective. Finally, we’re not telling you anything new when we say that drinking water is good for your health. By drinking your large glass of water as soon as you wake up, you’ve already accomplished something important, which will give you a small dose of dopamine. Bonus point if you add a vitamin effervescent tablet: your water will taste like a mix of Fanta, energy, and a clear conscience.
4. Determine your goals for the day
Once you’re up, hydrated, and your bed is made, it’s time to get motivated so you can be productive (and not have gotten up early for nothing). So take a small notebook or, if you are a modern person, an application like Todoist, Google Task, Noon e,… nd start your to-do list. Your daily goals are the small steps you take toward your long-term goals, both in your personal life and your career. It’s by taking small actions every day that you can achieve them. Be very specific in your goals and don’t forget to check off the little boxes on your to-do list as you go through your day: this will give you a little dose of dopamine, and you will stay much more motivated!
5. Exercise
Even if your goal isn’t to lose 5 kg, build muscle, and wow everyone at the beach during your next vacation, there’s no denying the positive effect of exercise on mood, motivation, and energy. Not only does exercise wake you up, but it also releases endorphins, the happy hormone. You’ll be a little happier and start your day off on the right foot, while also having accomplished something positive. There’s nothing stopping you from planning your workout for the evening… but as explained above, your motivation after a day of work will probably be much lower than when you wake up.
6. Meditate
We saw the many benefits of meditation in the article 7 Reasons to Learn Meditation.Meditation improvess concentration, happiness, sleep, and memory while reducing stress. Taking a few minutes in the morning to meditate can therefore help you perform better during your workday and be more motivated to carry out other tasks that lead you towards your goals. You don’t need to set aside an hour of your day for meditation. A short 5- or 10-minute session can be enough to reduce stress and improve your focus and energy levels for the day.
If you’re new to meditation, here are some apps that offer guided meditations:
- Little Bamboo
- Calm
- Namatata
- Insight Timer
- Headspace
7. Finish your shower with cold water
I sincerely hope that taking a shower seems obvious to you, especially after working out… but for a true champion morning routine, try ending your shower with cold water. This will not only boost your energy, but also strengthen your immune system, help you cope better with the cold in winter, be less stressed and improve your muscle recovery. Few of us are extreme enough to use cold water right from the start of the shower, so it’s best to finish with a few seconds, so you get the benefits without wanting to jump off a cliff.
8. Practice gratitude
Practicing gratitude simply makes you happier. When you practice gratitude, you focus on all the good things in your life, like the fact that the weather is nice today, your cat said good morning this morning, or your shampoo smells amazing (because sometimes you have to get creative). It helps you improve your mood, be optimistic and gain self-confidence ou can practice gratitude while meditating or stretching after exercise, or by writing small thoughts of gratitude in your journal.
9. Don’t eat just anything!
Have you ever been told that breakfast is the most important meal of the day? That’s not necessarily true. The reality is, if you’re not hungry, there’s no point in forcing yourself to eat four eggs on toast just because someone once told you it was really important. That said, if you’re hungry in the morning, indulge… but avoid sugar. We all know that Nutella, a bowl of cereal, and croissants bring a lot of happiness to life, but you’ll be hungry again two hours later. Not to mention that by eating only sugar and no protein, your workout will be practically useless.
10. Learn something interesting
Finally, while you’re having your coffee or tea, take the time to read a newsletter or an article, or watch a video on a topic that interests you. The point here is not to spend your time simply looking for entertainment, but to learn something new. Learning builds self-esteem and confidence, and provides interesting things to talk about in social interactions. If you’re planning to start your own business, get trained in the relevant field! If you’re passionate about astrology, watch some informative videos that will help you get started! The important thing is not so much to work hard during your morning routine before you even start your day at work, but to make small progress every day to become an expert in your field.
