How to Create a Morning Routine

Did you know that creating a morning routine (or any routine) is scientifically proven to make your life easier?

Are you finding your days overwhelming? Can’t seem to get out of bed in the morning? Always running late? This was me a few years back, until I did some research and learned that routines are proven to help with decision fatigue which is, “the emotional and mental strain resulting from a burden of choices.” If you create routines that become second nature, you don’t waste energy and brain power making low-level decisions such as “what should I eat for breakfast?” or “what time should I wake up tomorrow?” If you already have these decisions made as part of a routine you will save time, energy and make your day to day life easier overall! Now who doesn’t want that? Wondering how to create a morning routine that sets you up for success each day? Then just keep reading!

This post details exactly how to create a morning routine that fits your lifestyle.

How do I build a morning routine?

1. Find your why

• The first question to ask yourself is why. Why are you creating this routine for yourself? What are your intentions and your goals for the day? What are you doing right now that isn’t working? What are you doing that is working? What do you need to do each day to achieve your goals? Take some time to really work through your “why” – it will help you create a routine that is directly tailored to YOU.

2. Create a sleep schedule and sleep goals

• Creating a consistent sleep schedule is not only good for your health, but it also makes it a lot easier to create a good routine that you can stick to. Not everyone can stick to a consistent sleep schedule due to shift work etc. but everyone can set goals for their sleep and that is the first step.
  1. How many hours would you like to sleep each night? Everyone is different. The scientific literature suggests that 7-8 hours of sleep is necessary for optimal performance, but you might need more or less. Find what works for you.
  2. How much time do you need to YOURSELF before your day starts? This means before you are with your kids, walk the dog, get ready for work. Maybe you aren’t dedicating any time to yourself in the morning and maybe you don’t want to. Personally, I need that time to drink my matcha latte, write in my five minute journal and exercise before anyone needs me for something else.
• Once you’ve set these goals you can create a schedule that will help you achieve them. Let’s say you’re working shift work Tuesday-Friday: make sure you’re prepared on those days to take some time for yourself before your work day starts and that you’re sleeping an appropriate amount of hours. I work 9-5 and I get up at 5AM everyday – even on the weekends. I find it’s so great to get in that time for myself in the morning before the rest of the world needs me for anything else.

3. Move your body

• Research shows that there is a direct correlation between memory, concentration and exercise. Exercising causes your brain to secrete a chemical (neurotrophic factor) which boosts brain function. Exercise enhances your brain health in many ways and starting your day with exercise is proven to increase mental sharpness throughout the day. This might be a challenge for you based on your schedule but keep in mind it can be something as simple as a 10 minute walk before you get ready for work, or a 15 minute HIIT workout before you get in the shower. Whatever works for you, just try to get your body moving a little bit before you start your work day!

4. Be conscious of what you consume

• You might think I’m talking about nutrition, which is of course, very important, but I’m actually referring to the content you consume. This could be social media, television, the news, podcasts, books and more. The content you consume significantly shapes your outlook of the world. This content can make you feel better or worse about yourself before your day even gets started, so it’s important that you are conscious of what you are consuming and how it makes you feel. Many people who have stopped consuming social media in the morning noted that they didn’t feel as rushed therefore enjoyed their morning more and stopped beginning their day by comparing themselves to others. If you like to consume media in the morning maybe switch to something you know will start your day off on the right foot like an inspirational podcast or book.

5. Incorporate mindfulness

• Starting your day with a mindfulness practice is proven to keep you more engaged in your daily activities, decrease your negative emotions such as anger and fear, improves your concentration, and improves your overall happiness. Examples of mindfulness include practicing a deep breathing technique or starting your day with gratitude by writing down 5 things you are grateful for. I personally love using The Five Minute Journal to start and end my day.

6. Go slow

• This is the most important step when learning how to create a morning routine – only introduce one item into your routine at a time. If you try too much too soon you will be setting yourself up for failure. Ensure you are setting realistic goals and expectations for yourself. If you really want to make your new habits and routines stick then you need to be honest with yourself and take a progressive approach. For example, if you currently wake up at 7:00AM but want to transition to waking up at 5:30AM, start by adjusting your bedtime and wake-up time by 30 minutes each week until you reach your goal.

7. Consistency is key

• Any time you introduce something new into your routine, doing it everyday, consistently, is what will make the difference in your life. Eventually you will be doing something so consistently that it becomes second nature and you don’t even have to think about it anymore. Your body and mind will just default into doing that habit. Many people compare this phenomenon to driving. Do you remember when you started? How much mental energy and focus you had to put into driving to ensure you didn’t make a mistake. Now after years of driving, when you get into a car it feels second nature. Building habits and routines has the same effect. Stay consistent and with time you will be able to transform your life!

8. Find what works for you through trial and error

• Remember that everyone is different and therefore everyone’s routine will be different. Whether you work 9-5, are a new mom, just retired, or work night shifts, make sure you tailor your routine to you and your lifestyle. I shared some parts of my routine in this post but please note that it took me a long time to develop my routine and it will take time for you to find the one that really works for your lifestyle. But don’t give up – it’s 100% worth it in the end!

This post was all about my top tips for how to create a morning routine.