All too often we find ourselves getting wrapped up in to the hustle and bustle of everyday, working until we feel like we are basically just automatons doing the same thing, getting up, going to work, coming home, chasing the kids, and dreading getting out of bed the next day. To preserve that little bit of peace you get when you sleep, you hit the snooze button a few times only to find yourself rushing out the door, just to repeat the cycle. Instead of hitting the snooze button 3 times and trying to find ways to justify your irritability, I am going to challenge you to create a morning routine and commit to waking up at a certain time every day (NO SNOOZE BUTTON) and consistently following a morning routine for 3 weeks.

Morning routines have a profound influence on our health, mindset, daily habits and choices. 

A morning routine make waking up easier

Accomplishment through Micro-Goals:

Rising at the crack of dawn offers a chance to greet the day with intention. Take, for instance, the tale of successful CEOs like Apple CEO Tim Cook, who starts his day at 4:30 AM. Such early risers have the luxury of indulging in personal pursuits before the world awakens.

Now, I’m not about to tell you to wake up at 4:30. I certainly don’t! But, if you need to leave your house by 8:00am to get to work on time and you find yourself rushing out the door and no time for breakfast because you snoozed too many times and got up at late, commit to waking up at 6:00am. No excuses, just give yourself the time to wake up, follow a morning routine, and get in the proper mindset. You will also have time to eat a wholesome breakfast and get out the door without feeling like you’re in panic mode.

Remember, every time you feel stressed, or rushed, you’re causing your brain and emotional state to go in over-drive. You’re likely going to feel irritable, moody, and not a great person to work with or be around. All this could change with a morning routine.

Establish Structure

A morning routine provides structure to your day. It sets a positive tone by creating a predictable and organized start to your morning. When you start your day with structure, you’re more likely to carry that sense of organization into other aspects of your life, including your food and lifestyle choices. Plus, you allow yourself enough time to nourish your body with a wholesome breakfast, rather than rushing out the door with a granola bar or skipping breakfast all together because you “don’t have time”. You do have time; you just might not be using it effectively. Imagine finding the time to enjoy breakfast every day, not rush through it as if it’s another chore. By investing time in preparing a nutritious morning meal, you’ll fuel your bodies with essential nutrients, fostering healthier food choices throughout the day.

Accomplishment through Micro-Goals

Structure allows you to create and cross off micro-goals. Do you have a to-do list on your desk you have been staring at for months without getting any closer to crossing it off? When you wake up early and know the first few things you have to do (morning routine), you give yourself the opportunity to achieve a few goals before breakfast. This sense of accomplishment sets a positive tone for the day. Accomplishment, even in the smallest tasks – as simple as making your bed, breeds motivation for more significant achievements, focus, and a positive attitude. A positive attitude makes making good choices a lot easier. 

Morning routine and health

Having a morning routine can play a significant role in helping people make healthy choices for food and lifestyle throughout the day. 

Mindfulness and Intention

A morning routine allows you to begin your day with mindfulness and intention. It’s a time to reflect on your goals and priorities. When you’re intentional about your health and well-being in the morning, you’re more likely to make choices throughout the day that align with your goals, such as choosing nutritious foods and engaging in physical activity.

Morning routine and stress reduction

Starting the day calmly and mindfully can reduce stress. High stress levels can lead to unhealthy food choices, emotional eating, loss of appetite, and poor decisions. By incorporating relaxation techniques or mindfulness practices into your morning routine, you can better manage stress, making it easier to make healthy choices later in the day. Try journalling or expressing gratitude.

Nutrition Planning

Morning routines often involve planning meals and snacks for the day ahead. When you take the time in the morning to prepare or plan your meals, you’re more likely to choose nutritious options. Having a balanced breakfast, for example, can stabilize blood sugar levels and prevent mid-morning cravings for unhealthy snacks.

Hydration

Many morning routines include drinking a glass of water to rehydrate the body after a night’s sleep. Proper hydration is essential for overall health and can help curb false hunger signals, making it easier to make wise food choices.

Exercise

Some morning routines incorporate physical activity, such as stretching, yoga, or a morning workout. Morning exercise can boost your mood, increase energy levels, and enhance your commitment to making healthy choices throughout the day. Engaging in exercise in the morning primes the body, releasing endorphins that fuel your day’s activities and energy levels. 

Time Management

A well-structured morning routine can improve time management skills. When you allocate specific times for activities like breakfast, exercise, and self-care, you’re less likely to rush through your morning. This can help prevent impulsive decisions, such as grabbing unhealthy snacks on the go.

Positive Habits

Consistency is key to forming positive habits. A morning routine reinforces the habit of prioritizing your well-being. Over time, these habits become ingrained, making it easier to maintain a healthy lifestyle throughout the day.

Emotional Well-Being

A morning routine that includes activities like gratitude journaling or meditation can positively impact your emotional well-being. When you start the day with a positive mindset, you’re more likely to make choices that improve your emotional and mental health.

Crafting Your Ideal Morning Routine

1. Designing Your Morning Routine

Depending on your lifestyle, obligations at home and at work, and your schedule, your morning routine will be different than mine and mine is different than someone else’s. That’s a good thing. We are not the same person so make sure you tailor your routine to your passions, whether it’s creative expression, learning, physical activity, prayer, whatever gives you a sense of focus, peace, and preparedness, grab hold of it and incorporate it into your day. 

2. Linking Morning Routines with Exercise

Starting your day with exercise can be incredibly powerful. It gets your blood pumping but exercise, even a brisk morning walk, releases endorphins that boost you mood and set you up to make good decisions throughout the day. It also helps minimise and manage stress. I love mornings, I have always been more of a morning person because I love the stillness of the mornings. I always went on morning walks with my dad and still do anytime I am in town (even though that means getting up at 5:30am) but these morning walks are so special because when I walk with my dad, he and I would just talk about life and the nuggets of wisdom I gained on those walks could literally fill a book!

After I moved away, I still do these morning walks. I alternate walking with and without a podcast. Sometimes we really do need to just be in nature, listen, and be okay in the stillness of things, this is generally when we grow the most. Other times I listen to a podcast to stimulate my brain and open my heart. The podcast I listen to daily is Father Mike Schmitz Bible in a Year.  

3. Morning Routine and Health Choices 

If you want to be healthy, you must put in the work which means actively choosing foods that are good for you and taking care of your body through nutrition and exercise. After my walk I eat a balanced breakfast, and during summer months especially, I make my favourite smoothie. A balanced breakfast becomes a non-negotiable, setting the stage for a day of nourishing meals. You can check out my favourite recipes here!

If you skip breakfast or choose foods that lack nutrients, you are more likely to reach for those sugary foods later to give a cheap burst of energy, only to crash again and repeat the cycle. Instead, you want to choose healthy foods and direct your mindset towards health. After breakfast, I start my day with work and all the things I need to do, crossing off my to-do list one task at a time. If you want a great way to stay focused, check out this 21-day wellness journal to start your day right every morning.

What’s the take away?

A good morning routine, personalised to individual passions and goals, shape the day’s narrative. By embracing intentional practices, we pave the way for healthier decisions, elevated productivity, and a profound sense of fulfillment. Remember, your morning routine is not just a set of activities; it’s a transformative journey toward holistic well-being. Well-structured morning routines sets a positive foundation for the day ahead. It promotes mindfulness, reduces stress, and encourages healthy choices for both food and lifestyle. By starting your day with intention and self-care, you can better prioritize your health and well-being throughout the day, ultimately leading to improved overall health and lifestyle choices.