A morning routine can set you up for success. It can significantly impact your day, energy levels, and productivity. A thoughtful, intentional morning ritual has the power to shape your mindset and help you approach challenges with focus and clarity.
In this article of Tugela Wave, We’re presenting why a morning routine is essential and some tips on how to create one that works for you.
How to Build a Morning Routine
Benefits of Having a Morning Routine
Enhanced Focus and Efficiency
By starting your day with intention, you are helping yourself stay organized and focused. This ritual helps you to tackle tasks efficiently and stay on track.
Boosted Vitality and Energy
Incorporating physical activity into your morning routine greatly enhance your energy levels. Movement increases blood circulation, which helps wake up your body and refresh your mind.
Sharper Mental Focus
By taking time to center yourself in the morning, you can approach the day ahead with clarity, enabling better decision-making and greater productivity.
Enhanced Health and Wellness
By starting your day with healthy habits, you provide your body with the nourishment it needs to function optimally. This foundation encourages better decisions throughout the day, promoting long-term physical well-being and helping you maintain a balanced lifestyle.
Lower Stress Levels
A well-structured morning routine helps you manage your time efficiently, giving you a sense of control and reducing the pressure that often leads to stress.
Increased Motivation and Drive
By dedicating time in the morning to focus on what truly matters to you, you reinforce your commitment to your long-term success. This intentional start to the day energizes you and keeps you aligned with your aspirations, helping you stay driven and focused throughout the day.
S.A.V.E.R.S Method
Experts in productivity, psychology, and wellness suggest different strategies that can help improve your morning ritual and make it more effective in boosting energy, reducing stress, and increasing focus.
Hal Elrod, author of The Miracle Morning, advocates a morning routine built around six key practices, known as S.A.V.E.R.S. These practices are designed to boost your mental, physical, and emotional health. Here’s what they entail:
- Silence: Start your day with silence through practices like meditation or deep breathing.
- Affirmations: Speak positive affirmations to set an optimistic and empowered tone for the day.
- Visualization: Visualize achieving your goals and imagine a successful, productive day.
- Exercise: Incorporate physical activity to wake up your body and energize you.
- Reading: Read something inspirational or educational to foster personal growth.
- Scribing: Journaling or writing down your thoughts to help clear your mind.
This method emphasizes a holistic approach, allowing you to nurture your mind, body, and spirit first thing in the morning.
How to Create a Morning Routine That Works for You
Building a morning routine can set you up for a successful and fulfilling day. It’s about intentionally creating a series of habits that align with your goals, preferences, and lifestyle. Here’s a step-by-step guide to help you craft your ideal morning routine:
Start with a Clear Intent
Decide what do you want to achieve during the day. Are you looking to increase productivity, reduce stress, or boost energy levels? Identifying your goals will guide you in selecting the right activities to include in your routine.
For example, if your goal is to increase productivity, you might start by setting aside time to plan and prioritize your day. You could include activities like reviewing your to-do list, identifying your top tasks, or even tackling your most important task first thing in the morning. This practice of planning and getting ahead can help you feel more organized and focused throughout the day.
Establish a Consistent Wake-Up Time
Consistency is key to any routine. Start by waking up at the same time each day.
This helps regulate your body’s internal clock. This habit makes it easier to get out of bed and feel energized.
James Clear, in his book Atomic Habits, suggests starting small when building a new routine. Instead of trying to overhaul your entire morning at once, focus on building a single habit that you can gradually expand. This helps you build momentum and increase consistency.
For instance, you might start by waking up 15 minutes earlier than usual and spending those 15 minutes on meditation or stretching. Over time, as the habit becomes ingrained, you can gradually extend your routine to include more activities.
Drink Enough Water to Make Your Body Ready
Experts, including health and wellness professionals, recommend drinking a glass of water as soon as you wake up. During sleep, your body becomes naturally dehydrated. Replenishing your body with fluids helps restore hydration levels and kickstarts your body’s internal systems.
Some benefits of drinking water in the morning include:
- Your body loses water through sweat and breathing during the night. Drinking water helps replenish those lost fluids.
- Drinking water can kick-start your metabolism, helping you feel more energized.
- Hydration is vital for maintaining skin elasticity and promoting a glowing complexion.
Do Some Exercise
Incorporate light movement into your morning routine. It is beneficial to improve your mood and energy levels. Do stretching, yoga, a brisk walk, or a short workout, whatever you like. Physical activity in the morning gets your blood flowing and helps you feel more awake and alert.
In his book The 5 AM Club, Robin Sharma recommends waking up at 5 AM to maximize the first hour of your day. His approach is based on what he calls the “20/20/20 formula”:
- 20 minutes of exercise: Get your blood flowing with a brisk workout, yoga, or stretching.
- 20 minutes of reflection: Engage in meditation, journaling, or deep breathing to center your mind.
- 20 minutes of growth: Use the remaining time for personal development—whether it’s reading, learning, or reviewing goals.
Practice Mindfulness
Taking a few moments for mindfulness help center your mind and set a calm tone for the day. You can meditate, practice deep breathing, or simply spend a few minutes reflecting on positive intentions for the day. This practice can reduce anxiety, increase focus, and promote mental clarity.
Get an apps on your mobile, or watch videos from YouTube or Vimeo, to get guided meditations. These meditations typically lead you through breathing exercises, visualization, or body scans to help you become aware of your thoughts and emotions.
How to Practice breathing exercises:
- Set aside 10–15 minutes each morning for a guided session.
- Find a quiet space where you won’t be disturbed.
- Use an app or a video to guide you through the meditation, focusing on your breath or listening to a calm, soothing voice.
Have a Healthy Breakfast
Choose foods that provide energy and nutrients, such as whole grains, protein, fruits, and healthy fats. A balanced meal can improve your mood, stabilize blood sugar levels, and set the foundation for a productive day.
A well-rounded breakfast should include a balance of macronutrients—carbohydrates, protein, and fats.
How to Balance Macros:
- Carbohydrates: Choose complex carbohydrates, like whole grains or fruits, to provide long-lasting energy.
- Protein: Include a protein-rich food, such as eggs, yogurt, or tofu, to help support muscle repair and keep you full.
- Fats: Include healthy fats from sources like avocado, nuts, or olive oil to promote brain function and keep you energized.
Plan Your Day Ahead
Take a few minutes to review your tasks, goals, and appointments for the day. Planning your day in the morning can increase focus, reduce decision fatigue, and boost productivity.
The Ivy Lee Method is a productivity technique that involves setting a daily list of six important tasks, prioritizing them in order of importance, and tackling them one by one throughout the day. This method focuses on ensuring you’re always working on the most important tasks, reducing the chances of spending time on unimportant activities.
Keep Your Phone Out of Your Sight
Try to avoid checking your phone or engaging with digital devices for the first hour of your day. Instead, focus on your morning routine and set a calm tone without the distraction of emails, social media, or notifications. This helps you start the day grounded and mindful.
Keep It Simple and Flexible
Your morning routine should be tailored to what works for you. It doesn’t need to be complicated or time-consuming. Start with a few key activities that align with your goals, and gradually build your routine over time. Be flexible and adjust it as needed to fit your lifestyle and energy levels.
Instead of packing your morning with numerous tasks, focus on 6 essential activities that align with your goals.
How to Practice:
- Choose 6 non-negotiable activities that you want to include each morning. For example: drink a glass of water, stretch or meditate for 10 minutes, and set your goals for the day.
- Make sure these activities don’t take more than 20-30 minutes, making them manageable even on busy mornings.
- As your routine becomes established, you can add more activities, but start with the essentials to keep it simple.
Get Enough Sleep
A successful morning routine starts the night before. Make sure you’re getting enough rest by setting a consistent bedtime and allowing for 7-9 hours of sleep. Being well-rested will make it easier to wake up feeling refreshed and ready to embrace your morning routine.
Maintaining a consistent sleep schedule is one of the most effective ways to improve the quality of your sleep. By going to bed and waking up at the same time every day (even on weekends), your body’s internal clock becomes regulated, making it easier to fall asleep and wake up.
How to Practice:
- Set a fixed bedtime and wake-up time each day. Aim for at least 7-9 hours of sleep, depending on your individual needs.
- Stick to this schedule even on weekends to maintain consistency.
- Gradually adjust your sleep times if needed, shifting by 15-minute increments if you’re trying to make a change.