A morning routine is a key step toward starting your day off right. Designing one that works for you takes some reflection and practice.
By Lindsay Jolivet
Morning routines can help us get better sleep, more exercise and more time to ourselves. Routines are one way that we connect healthy habits together and stick to them.
But where do you start to design your own? We talked to Sean Greenspan, Director of Entreprise at Fabulous, an app to help people instill healthy habits. He walked us through the principles and science behind the app.
It all starts with planning. “It’s really easy to say, ‘I’m going to wake up in the morning and meditate, write in a journal, cook a big ol’ healthy breakfast.’ But obviously, when you wake up, it’s a little harder.”
Building your routine when you’re fully awake lets you make good decisions automatically when you wake up.
5 elements of a strong morning routine
Your morning routine will be personal to you. But the Fabulous app recommends a few elements that tend to work well for everyone, with the research to back it up.
Drink water. Water helps your body function, from your brain to your joints and organs. When you’ve slept all night, your body needs water to energize for the day. Drinking enough water also boosts your mood and helps you make healthy food choices. That can make it easier to stick with the rest of your morning routine.
Take time for you. Many of us roll toward our phones as soon as we wake up. Taking a moment to breathe without distractions can help you stay mindful all day. Meditation is one way to do that, and it has clear benefits for your sense of calm and optimism. You could also write in a journal or a thought diary.
Eat a healthy breakfast. Healthy eating matters for our minds and bodies. That starts with breakfast. Taking the time to eat a healthy breakfast will ensure you have energy for the day. Eating mindfully can also help prevent you from emotional eating.
Move your body. Working out in the morning isn’t for everyone but it does have benefits. One study found morning workouts helped older adults with memory and decision-making.
Visualize your day. Look at your calendar or your to-do list and decide what you want to accomplish, Greenspan says. You can write down your goals or keep them top of mind. “Visualize success and commit to those specific actions.” There’s evidence that this kind of mental training can help you carry out tasks and even get stronger.
How to build your morning routine
“Routines are definitely going to be personal,” Greenspan says. Step one is to identify your goals. Your goals might be to sleep better, have more energy or feel less stressed. Then you can decide what behaviours will help you achieve those goals. Greenspan says to start small. Choose one new healthy behaviour, like eating breakfast. Try that for a few days and then add another, like a short workout. Is it smart to copy the routine of someone you admire? Many celebrities and executives share their routines in interviews. “You can get inspiration from them but I definitely wouldn’t recommend mimicking anyone’s morning routine,” Greenspan says. Their goals are probably different and they have many resources. Trying to accomplish as much as someone who has a personal trainer and a chef can be discouraging. The right amount of time for your ideal routine will be personal too. Give yourself the time you need without compromising sleep. Greenspan suggests at least twenty or thirty minutes.
How to stick to your morning routine
When it comes to sticking to your routine, Greenspan says to keep your goals in mind. “When you wake up in the morning and run and maybe it’s raining – let’s throw that on top too – it’s very natural to ask yourself, ‘Why am I out here?’” If the answer is clear in your mind, the effort will hurt less. Discipline matters when you’re trying to keep a routine but don’t be so rigid you can’t adapt to life. Greenspan says one way to limit interruptions is to avoid checking your phone as soon as you wake up. That leaves less room for distractions.
Healthy habits and routines are one way to manage your mental health but sometimes we need more support. If you’re looking for mental health support, you can use Lumino Health to find a psychologist. Many offer online appointments.
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