Our mornings are like the bricks of a skyscraper—seemingly small, yet each one stacks up to form the foundation of our lives. Without a morning routine, we can feel disoriented, as it sets the trajectory for our days ahead. A structured morning routine provides stability and direction, ensuring that we start each day on a positive and productive note.
Furthermore, our morning routine reflects the state of our health and well-being. Waking up late, feeling tired, and spending hours in bed before finally getting up indicate poor habits that we may be clinging to. On the other hand, a proactive morning routine filled with good habits reflects our commitment and determination to succeed.
It’s common to assume that those who wake up early are more successful. However, the key lies in how they utilize those morning hours. Are they spending them wisely, planning and preparing for their day, or are they simply resuming where they left off on TikTok from last night?
Implementing a successful morning routine starts with you. Here are some hacks you can incorporate to optimize your morning routine for success:
1. Wake up early
Waking up early at a reasonable time is the epitome of a healthy and productive lifestyle. It typically suggests a healthy sleep pattern, considering the morning sunlight helps tune our circadian rhythms. Additionally, it gives us more time to wake up naturally and reduces stress by eliminating that feeling of being rushed.
Nevertheless, waking up earlier varies from person to person. While our sleep preferences may differ, we all have the same 24 hours each day. The time we wake up is important, but the quality of sleep we get matters most. The key is to make an effort to wake up earlier than our usual routine so that we have enough time to prepare ourselves for a successful day.
2. No screen time 1-2 hours after waking up.
The most addictive substance in our modern society today isn’t drugs, sex, or alcohol; it’s our cell phones. The addictiveness of our cell phones would suggest that we spend more time behind a cell phone than enjoying life. Waking up, rolling over, and checking our Instagram feed is a habit that isn’t uncommon in our society today. In fact, A study by Reviews.org found that 89% of Americans use their phones 10 minutes after waking up.
The consumption of social media and other phone notifications for breakfast releases dopamine, a neurotransmitter responsible for pleasure, inside the brain. This dopamine release can trick your brain into feeling a sense of accomplishment. As a result, this leads to procrastination and makes climbing out of bed harder since you become so sucked into your phone. We can prevent our phones from becoming a distraction and deterring our focus by delaying the time that we use them.
3. Drink a glass of water
Just as Earth cannot live without water, neither can our bodies. While we can survive a few days without water, it’s crucial to replenish our hydration levels regularly throughout the day. Drinking water every hour is beneficial, but it’s especially important to hydrate right after waking up, as our bodies have spent hours without it during sleep.
Drinking water first thing in the morning offers numerous benefits: it reduces cortisol levels (the hormone responsible for stress) and boosts metabolism, setting our day on a positive note. Hydrating can also eliminate brain fog and confusion, promoting sharper focus throughout the day.
4. Take a cold shower
UCLA Health outlines several benefits of cold showers, including strengthening the immune system, improving circulation, and reducing inflammation. For those uncomfortable with jumping straight into cold water, you can start by standing under cold water for a few minutes at the end of your shower. Then, you can gradually increase the duration over time.
Taking cold showers in the morning is a habit that requires discipline, but once adopted, it can significantly benefit health and productivity. Cold showers boost metabolism, strengthen immunity, and improve circulation. The cold sensation shocks the body, increasing alertness and energy similar to coffee but without the caffeine crash. This surge of alertness helps wake the body, providing the focus and energy needed to tackle the day ahead.
5. Get exposure to natural light
After spending hours in the dark, it makes sense to expose our bodies to natural light. Just like being confined in an isolated space can hinder our mental well-being, secluding ourselves from natural light can prevent our bodies from performing at their best.
The top benefit of receiving natural light after waking up, according to neuroscientist Andrew Huberman, is that it “increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night.”
A key component of health and productivity is sleep. Obtaining sufficient levels of sleep provides the energy needed throughout the day to focus on work while preventing fatigue and burnout. By getting 10-15 minutes of sunlight every morning, we align our circadian rhythm to maximize sleep and rest performance. After a long day, the last thing we want is to have difficulty falling asleep, and exposure to natural light in the morning can help ensure a smoother transition to restful sleep at night.
6. Engage in 90 minutes of focused work
Our level of focus is like a battery; it’s at its highest immediately after being charged. During sleep, we’re actively charging our focus battery for the next day. In the morning, our focus is at 100%, but throughout the day, our focus starts losing its battery life.
After waking up, our energy level is at its peak, making it the most optimal time to get focused work done. For many, this is the perfect time to tackle the most daunting task of the day. These tasks might include significant business responsibilities or demanding work assignments. Once we complete these high-focus tasks, we can move on to tasks that require less concentration later in the day, as our focus naturally begins to wane.
For tips and tricks on how to enter a flow state, read here.
7. Exercise
There are three types of people in this world: those who prefer exercising in the morning, afternoon, or evening. Not everyone will find it easy to work out in the morning. Based on personal experience, I have found that an early morning workout serves as a cup of coffee, providing the energy that propels you toward a successful day.
Working out in the morning, afternoon, and evening each has pros and cons. If you can, I encourage you to become a morning exerciser. As our lives become increasingly busy, finding time for exercise is a valuable opportunity in itself. Starting your day with a workout gives you a sense of accomplishment right from the beginning, setting a positive tone for the rest of the day.
For benefits of exercising, read here.
Conclusion
In conclusion, optimizing your health and productivity begins with personal accountability. To succeed, you must hold yourself accountable. There won’t always be someone to encourage us during challenging times or tell us to do it anyway when we don’t feel like it. We should be that person for ourselves—motivating and guiding ourselves toward our goals.
The mornings set the tone for the rest of our day, impacting our health and productivity. To maximize both, cultivating a successful morning routine is crucial. We can start by waking up earlier, spending 10-15 minutes in natural light, and tackling tasks when our focus is naturally at its peak. These habits can help us start each day positively and productively.
What is the most important part of your morning routine?
