The Power of a Morning Routine and
How to Set the Tone of you Day
Who doesn’t love a Sunday morning lie-in, followed by a lazy sofa day catching up with binge-able box sets, eating rubbish and not worrying about what you’re wearing or what you look like? Or similar versions of the above? Every now and again these types of Sunday’s are bliss – no pressure, no routine, nothing to do. Almost like having a ‘sick’ day.
But what happens when these become more regular or a bit more normal and spread into other days of the week, especially if you work from home, work part time or are off work for a while?
A more everyday occurrence might be hearing your alarm go off and pressing the snooze button multiple times, reaching for your phone and getting immediately lost in news feeds / social media / text messages, suddenly realising that you are now running late and everything is a mad dash to get out of the house on time, feeling exhausted before the day has begun and already stressed?
Have you ever noticed how a chaotic start to your morning can lead to a stressful day? The way we begin our mornings significantly impacts our mindset, productivity, and overall well-being. Establishing a morning routine with good intentions can help set a positive tone for the entire day, giving us mental clarity, emotional balance, as well as improving our physical health.
Why Your Morning Matters
Morning routines are more than just habits; they are rituals that signal to our brain and body that we are ready to take on the day. When we start the day rushed or distracted, it can lead to increased stress, a lack of focus and constantly feeling like you’re trying to catch yourself up. However, by incorporating simple practices, we can bring about a sense of control and purpose from the very start.
We would never go to work without having a shower, washing our face, cleaning our teeth, brushing our hair, putting on fresh, clean clothes – it would be like going to work but giving the appearance that we were having that Sunday duvet day!
So, having a good morning routine that refreshes and realigns our mind is just as important as using the shower gel and tooth paste that refreshes, cleans and wakes our body up.
Scientific research supports the importance of morning routines, particularly in relation to our circadian rhythm—the body’s internal clock that regulates our sleep-wake cycles. Getting natural daylight early in the morning, maintaining a consistent wake-up time, and incorporating mindful activities can enhance your mood, increase energy levels, and improve mental resilience.
The Miracle Morning: A Blueprint for Success
You may have heard of Hal Elrod, author of The Miracle Morning, who emphasises the power of a structured morning routine. He uses the acronym SAVERS—Silence (meditation), Affirmations, Visualization, Exercise, Reading, and Scribing (journaling)—as essential components of an effective start to the day. His approach has helped thousands of people transform their mornings, leading to greater success and happiness. He recommends setting your alarm an hour earlier than normal and doing 10 minutes of each of the SAVERS, but if this sounds a little too daunting he has a quick alternative to get you started – just do 1 or 2 minutes of each instead.
10 Practical Ways to Start Your Day Right
If that sounds a bit overwhelming, don’t worry! Start with just one or two of these ideas and build from there.
1. Wake Up at a Regular Time
Set your alarm for the same time each day to regulate your internal clock and improve sleep quality – even at weekends (give or take one hour)!
TOP TIP: Avoid pressing snooze or looking at your phone, give yourself at least 30/60 minutes being tech free. Instead do one of the ideas below….
2. Get Natural Light First Thing
Step outside or sit by a window to help regulate your circadian rhythm and boost energy.
TOP TIP: If you can, go for a walk within an hour of waking as this will have the most benefit, and avoid wearing sunglasses if it’s sunny.
3. Hydrate
Drink a glass of water when you wake up to rehydrate your body and kickstart your metabolism.
TOP TIP: Can you increase your daily water intake, most of us are dehydrated!
4. Practice Gratitude
Take a moment to reflect on what you’re grateful for, shifting your focus toward positivity.
TOP TIP: If you are going to do some journaling – start with a list of things you are grateful for each day, a roof over your head, a bed to sleep in, food in your fridge….
5. Move Your Body
Whether it’s stretching, yoga, or a brisk walk, physical activity in the morning wakes up both your body and mind.
TOP TIP: There are so many yoga programs to follow on YouTube, I highly recommend Adrienne who has quick 10 minute morning stretches all the way through to whole programs to join.
6. Meditate or Breathe Mindfully
A few minutes of deep breathing or meditation can reduce stress and improve focus. Just start with a minute or two if this is new to you.
TOP TIP: Play some gentle music and place one hand on your heart, the other on your tummy and breathe in through your nose, feel your tummy expand, breathe out through your mouth and focus on the sensation of your heart beating or the flow of your breath.
7. Read Something Inspirational
Rather than scrolling on your phone, feed your mind with something motivational or educational to start the day off with positive energy.
TOP TIP: Set yourself a goal of reading a few pages of something inspiring every morning, or at least at some point during the day, or listen to a podcast whilst you are getting ready in the morning.
8. Journal Your Thoughts
Writing down your goals, reflections, or intentions can help clarify your mindset and set the tone for a productive day.
TOP TIP: Buy a lovely notebook to write down your thoughts every morning, keep it simple, maybe look up journal prompts to get you started.
9. Avoid Screens First Thing
Resist the urge to check your phone immediately; instead, give yourself a few moments of quiet before diving into the digital world.
TOP TIP: My own personal game changer – charge your mobile phone in a different room at night to avoid the temptation to reach for it as you wake up. Buy an alarm or ask Alexa to wake you up.
10. Set an Intention for the Day
Ask yourself: What do I want to accomplish today? Setting a clear intention provides direction and motivation.
TOP TIP: Again keep it simple, what one thing would you like to achieve today, maybe one day it could be work related, another day something with your friends or family, another day something related to self care.
Start Small and Be Consistent
Not all of these practices will fit into everyone’s morning, and that’s okay! The key is to start with one or two habits and gradually build your routine. Even small changes, when done consistently, can have a profound impact on mental clarity and emotional well-being.
By creating a morning routine that prioritises self-care, mindfulness, and intentionality, you set yourself up for a more successful and fulfilling day. And as the mornings become a little lighter this should become a little easier to do.
Here’s to starting your day with purpose, intention and positivity!