A morning routine is not difficult to achieve — it’s just having the willpower to commit to it. Now, more than ever, we need to feel motivated to work. Are you groggy or alert as soon as your eyes flutter open? How many times have you set your alarm for 7am and hit snooze? Before you know it, you’ve slept in, and thus the panic begins.
Before Covid-19, I used to roll out of bed at 7am, mindlessly dress and run to the train station — making it in 12 minutes, shaving off 5. (Usain Bolt, eat your heart out.) Meanwhile, my colleague would be at the gym by 6.30am. I used to think “wow, anyone who goes to the gym before 9am really has their life together.” One day, I decided to put this to the test. On an icy winter morning, the moon still shining in its midnight blanket, I made it to the gym by 7am. I completed a sweaty workout, showered and had breakfast — all before 9am.
I felt like I had truly accomplished something; this was clearly the secret to becoming a God. But this too was short-lived, because I was still feeling rushed and tired, running on endorphins, adrenaline and stress.
However, I learned that changing a few things in my routine actually made me feel more energised and productive. I thought that by catching a few more Z’s or ticking off more boxes in the morning, it would enhance my performance at work. Yet again, I realised that I wasn’t controlling my own morning or the day ahead; I was still aimlessly shooting in the dark. So what’s the best way to start the day right?
The Ideal Morning Routine
This is the science behind creating and replicating a successful morning routine. Psychologists have argued that this is the best way to wake-up and set your intentions for a productive day — and it only takes 30 minutes!
- Wake-up naturally
Set your alarm 1 hour before you need to wake-up. Don’t reach for your phone! You won’t find inspiration on Instagram. Instead of hitting the snooze button, get up and open the curtains or wash your face. The transition to natural light will help you adjust, and the cold water will definitely awaken you more than caffeine. Set the tone.
2. Drink a glass of water
The first thing you should do is rehydrate your body and brain, especially after sweating through the night. Most people go for a cup of coffee or tea, but this dehydrates you more. Research has found that optimal productivity at work is linked to staying hydrated, otherwise you feel more fatigued.
3. 5 minutes of mindfulness/meditation
Yes, I see you rolling your eyes but bare with me. I know it’s nothing ground-breaking, yet mindfulness proves to relax the mind. Sometimes we can wake-up feeling instantly anxious or unsettled because of what the day ahead has to offer. We’re already thinking about the projects, writing that report, doing the weekly food shop etc. So, spend 5 minutes breathing and grounding yourself. It’s also a good time to recall those positive affirmations — choose a few that resonate with you from this list. It can seem initially cringe, so embrace the process. The best part? You can still do this lying in bed.
4. Write down your intentions
Spend another 5–10 minutes jotting down your “to-do” list. It can sometimes feel like you have heaps to do until you see it on paper, then you find you’re just catastrophizing. Write between 3–5 specific goals and put them in order of importance.
5. Move your body
Spend 10 minutes or so either stretching or doing a quick yoga routine. This relaxes your muscles and eases the tension in your body — especially after being contorted in whatever weird position for 8 hours.
6. Don’t skip breakfast!
We all know that breakfast is the most important meal of the day, and now we have more time for it! It doesn’t need to be anything gourmet, you can even prep it the night before, so all you need to do is reach into the fridge and voila! This helps to regulate your blood sugar levels, reduce cortisol (stress hormone) and prevents those awkward hunger pangs in your meetings. Check out these quick and easy recipes for your busy mornings.
7. Read for 15–30 minutes
This is optional, but if you have time, grab a book and settle into the day. We so often reach for the newspaper, scroll through headlines or social media, which the majority of the time leaves us feeling irritable or hopeless. However, there are four proven benefits of reading in the morning. It helps to slow you down and reset, enhances motivation and creativity as well as personal growth. Therefore, much more productive than watching Friends or the latest season of Queer Eye.
Whether you’re WFH or office-working, try this new routine and note down how you feel. Obviously, you can switch up the order in which you perform these steps, find what works for you. The idea is to cultivate peace, confidence and control, allowing you to optimise productivity.
Written by Naida Allen
Naida is a Criminology and Psychology graduate who is passionate about promoting positive mental health and wellbeing. She is a creative writer/blogger and runs an online platform with a close friend called ‘Confidently Anxious’ — which aims to help others struggling with their mental health by sharing personal stories and coping tips. She currently volunteers as a Peer Mentor for young persons.
