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This article was co-written by Sandra Possing. Sandra Possing is a life coach, speaker, and entrepreneur based in the San Francisco Bay Area. Sandra specializes in one-on-one coaching with a focus on transforming mindsets and leadership. Sandra is coach trained from the Coach Training Institute and has seven years of life coaching experience. She holds a bachelor’s degree in anthropology from the University of California, Los Angeles.
There are 7 references cited in this article that you can view at the bottom of the page.
A morning routine will help you start your day off right. If you’re in a rush every morning and things get messed up, establish a routine so that your mornings are more leisurely and you feel more in control. Even people who have a hard time following a schedule or don’t like it can learn to make a routine and make it a habit.
Steps
Set routines
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Start by making a to-do list each morning. This step will help you figure out how much time you need for all your morning activities and schedule.
- List the things that need to be prioritized (e.g. shower, coffee/breakfast, waking everyone in the house, preparing lunch, packing bags).
- Add other tasks if you can manage (e.g. check email or read the newspaper, walk the dog, wash the dishes, do the laundry, make the bed).
- Consider your own pace when creating your schedule. Are you a slow starter in the morning (more time needed) or nimble and efficient (needs less time or gets a lot done in less time)?
- Prioritize the essentials and cross out the less important, if necessary.
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Test the first draft. Do this sometime before you start following your regular morning routine, maybe a few weeks before that. (Note: Replace items that don’t work for you on this list with your own tasks.)
- 6:00–6:30: Wake up, shower, make the bed, make coffee/tea, etc…
- 6:30–6:45: Wake the children or others and make sure everyone is up.
- 6:45–7:15: Make breakfast for the kids, prepare lunch boxes for everyone.
- 7:15–7:30: Have breakfast while the kids get dressed and ready.
- 7:30–7:45: Take the kids to the car/bus.
- 7:45–8:15: Take the kids to school.
- 8:15–9:00: Going to work/bringing relatives to work.
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Schedule a bedtime. Sticking to a regular bedtime and wake-up time each day is key to establishing a morning routine.
- Determine how many hours of sleep you need.
- Schedule enough time in the morning so you don’t have to rush to get ready.
- Stick to your bedtime, even on weekends – this will help you stay organized.
- Do not let music or other sounds (TV, YouTube, etc.) sleep while you sleep, as these sounds can disrupt sleep.
- Avoid electronic devices at least 30 minutes before bed – light from screens can adversely affect sleep [1] X Trusted Source Harvard Medical Schop Go to source and brain stimulation These devices will make it very difficult for your brain to rest. [2] X Research Source
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Get used to the routine. It can be difficult to suddenly follow a strict routine, so get used to it over the course of a few weeks until things become a new routine.
- You don’t have to immediately stick to a two-hour morning schedule. Start by waking up 10-20 minutes earlier than usual and work your way up.
- Start with the practice of a few days per week, then gradually increase the number of days, including weekends.
- Track what works and what doesn’t – and adjust work accordingly.
- Find and avoid distractions or distractions.
Plan for the next day
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Define tasks and goals for the next day. You can prepare yourself by visualizing the events of the next day. This will also help you identify what takes time and needs to be done tonight.
- Take notes of appointments or meetings – on paper, on your phone or other device.
- Write a list of important reminders, such as errands or general things to get done.
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Do time-consuming tasks from the night before. If there are too many things in the morning that take up a lot of time, do it the night before to reduce the stress rush the next morning, such as:
- Get ready to wear work clothes.
- Fill the kettle with water or set the timer for the coffee maker.
- Cook and pack take-out food.
- Put all the items that you normally carry in your bag.
- Have your car keys, bus pass, or vehicles ready to go.
- Shower before bed to save time in the morning.
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Plan your exercise schedule for the next day. Scheduling exercise the day before is helpful for people who forget to exercise. If this becomes part of your daily routine, it will be harder to ignore.
- Choose when, how long, and where to exercise.
- Contact people who may be traveling with you to schedule an appointment.
- Organize your gym bag or other essentials the night before.
Awaken body and brain
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Identify the most effective ways to wake up. Everyone is different – some people like to wake up slow and quiet, others like to start the day with lots of activities and sounds, like music or TV. Your morning routine will be more pleasant and easier to follow when you choose the right way that you feel most comfortable with.
- Set an alarm on your music player or TV so it turns on automatically when you wake up.
- Store electronic devices where you won’t be tempted to use them when you wake up.
- Get out of bed as soon as you wake up so you don’t fall back asleep.
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Be physically active or exercise. Not only will this help you wake up your body, but it also has great health benefits. [3] X Research Sources
- Make your bed as soon as you wake up.
- Do leftovers from last night, such as putting away the dishes or putting away the clothes.
- Take a few minutes to stretch to help warm up your body.
- Do a few minutes of movements like jumping jacks or pushups.
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Meditate or sit quietly for a few minutes. Taking a moment to focus on thinking and planning for the day can be a great start to the day, especially if you lead a busy and stressful life. [4] X Research Sources
- Choose a quiet place to sit quietly, away from people, pets, and electronic devices.
- Don’t let anyone or anything interrupt your quiet moments.
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Have breakfast. We’ve all heard that breakfast is the most important meal of the day – it’s true! [5] X Source of Research Your body and brain need fuel after 8-12 hours of not eating anything.
- Plan your breakfast the night before if you find it easier the next morning.
- Start the morning with a glass of water; This has many health benefits. [6] X Research Source
- Choose healthy, nutritious foods and drinks to fuel your day – including fruits, dairy products, proteins (eggs, meat, soy), and whole grains.
Maintain or improve morning routine
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Assess whether you are following the right practices. Even the most disciplined people deviate from the routine from time to time. Think about what contributed to breaking your routine to get back on track.
- Reassess distractions and constantly interrupting you.
- Recognize the consequences of not following the routine (frustration, delay) to regain motivation.
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Create excitement in the routine. Find ways to stay motivated so you can stick to your schedule.
- Choose a favorite drink for the morning and make it extra special on certain days, whether it’s a gourmet coffee or a homemade smoothie.
- Schedule some quiet alone time if that’s your favorite part of your morning routine.
- Use notes or reminders of your progress to motivate yourself.
- Think about the benefits of your morning routine and the sense of well-being it gives you.
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Make up for lost things. You may feel like your morning routine leaves you with no time for the things you want to do or enjoy. Be aware of this and find solutions so that these losses don’t affect your motivation.
- Go to bed earlier if lack of sleep makes you tired.
- Try to spend more time with someone who feels neglected because you have to follow a morning routine.
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Record your routine. Whether it’s written down or saved on an electronic device, a visual routine can help keep you motivated to keep going.
- Track from the start so you can see your progress.
- Record your routine daily, weekly and monthly.
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Ask a friend for support. Find a close friend who also needs or already has a morning routine and stick to it.
- Ask for their advice on how to maintain the routine.
- Contact that friend weekly to talk about each other’s progress and cheer each other on.
Advice
- Stay disciplined from the start, no matter how difficult – the new routine will become a habit after a month.
- Don’t be too hard on yourself if you mess up. Creating a habit takes practice. The most important thing is to keep trying.
- Reward yourself as you maintain a successful routine.
- If you’re on vacation, try to go back to your morning routine in the last week so it won’t be too difficult to get back to your normal schedule.
- Morning stretching exercises will help the body relax. Remember to always warm up before stretching.
- Drink a large glass of cold water; The cold will keep you awake. In addition, drinking water when you wake up in the morning also helps you boost your metabolism.
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This article was co-written by Sandra Possing. Sandra Possing is a life coach, speaker, and entrepreneur based in the San Francisco Bay Area. Sandra specializes in one-on-one coaching with a focus on transforming mindsets and leadership. Sandra is a coach from the Coach Training Institute and has seven years of life coaching experience. She holds a bachelor’s degree in anthropology from the University of California, Los Angeles.
There are 7 references cited in this article that you can see at the bottom of the page.
A morning routine will help you start your day off right. If you’re in a rush every morning and things get messed up, establish a routine so that your mornings are more leisurely and you feel more in control. Even people who have a hard time following a schedule or don’t like it can learn to make a routine and make it a habit.
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