Morning Routine Goals
Whether you know it or not, you already have a morning routine. Creating a new, better morning routine means breaking old habits to make room for new habits. The first step in creating your new morning routine is to figure out why. What part of your current routine isn’t working for you? What do you want to accomplish by creating a new routine?
· to feel less stressed at the start of your day?
· to start your day feeling energized?
· to find more time in the day for family, hobbies, homework, or a side gig?
It’s much easier to start and keep new habits when they fit in with your personal goals. Don’t just copy a friend or a celebrity’s morning routine. Even if you have similar goals as someone else, pick the activities that are not too far out of your comfort zone. Once you have established your morning routine, you can always add in more extreme rituals, like cold showers and spinach smoothies.
Your Morning Routine Starts the Night Before
In the evening, prepare for the following day. Set up the coffee maker for the next morning. If you can, meal prep tomorrow’s lunch and dinner. Pick out tomorrow’s outfit. Organize your briefcase, purse, or book bag, and have it ready togo by the front door.
Go to bed early enough to make sure you get eight hours of sleep. Practice good sleep hygiene:
· Power down all screens (TV, computer, and phone) thirty minutes before bedtime.
· Silence notifications on your phone and leave it face-down on the other side of theroom, away from the bed.
· Make sure your bedroom is cool, dark, and quiet.
Make Small, Simple Changes to Start
If you want to wake up an hour earlier, start by setting your alarm 15 minutes earlier than usual for the first week. Once that feels routine, continue to push it back another 15 minutes for the next week. Repeat two more times and, by the end of a month, you will have reached your goal of waking up an hour earlier without feeling sleep deprived.
I’m Up Early. Now what?
What do you do with that extra hour at the start of your day? Experiment with different activities to find what works for you. Try not to squeeze too much into your morning or you may end up feeling rushed and stressed.
Divide your morning routine into time segments of 15 minutes, 20 minutes, or 30 minutes with one activity for each segment. Here are some ideas for new ways to start your day:
· Meditate
· Read a book
· Write in a journal
· Enjoy your hobby
· Exercise, do yoga, or take a long walk
· Listen to music/news/podcast
· Spend time with family or pets
· Work on your side gig, project, or homework
Don’t Start Your Day Like This
Don’t hit the snooze button! Get out of bed when the first (and only) alarm goes off.
Don’t look at work-related emails. Leave work for designated work hours. The morning routine is “Me Time.”
Don’t scroll through social media. You might see something that annoys you or something you enjoy so much that you lose track of time and end up running late.
Don’t let sugar, sodium, and saturated fat boss you around. Say no to the cravings for donuts and fast food and say yes to a healthy breakfast: low sugar, high protein and fiber, and healthy fats. Whether or not you eat breakfast, start every day by drinking a large glass of water.
Is It Really Hard for You to Get Out of Bed?
The best way to get the most out of your day is to start early. That’s why the first change most people make to start a new morning routine is getting up earlier. You may also need to change your schedule throughout the day--no afternoon naps and no late-night TV--so that you feel ready to go to sleep at the appropriate time.
Are you having difficulty getting out of bed in the morning, even after getting eight hours of rest? First, make sure that nothing in your sleeping environment or bedtime routine is causing a problem with the quality of sleep you get.
· Is your bedroom too hot or too cold at night?
· Do you have a restless or snoring sleeping partner?
· Are there noisy ceiling fans or appliances in the room?
· Is there bright light from digital clocks or street lamps?
· Is there a lot of street noise or sirens during the night?
· Did you consume too much food, alcohol, or caffeine close to bedtime?
If you can’t find an environmental reason why you’re not sleeping, or you’re sleeping too much, it could be a sign of a physical or mental health issue. Poor sleep due to chronic sleep disorders, anxiety, or depression can have serious long-term health consequences and should not be ignored. You can schedule a visit with a primary care doctor at Valley Health Care for a physical exam or with a Valley Health Care Behavioral Health specialist at one of our locations in Mill Creek or Elkins.
Just start!
The most important step in reaching any new goal is the first step. And there is no better time than now to start your new morning routine. Every morning is an opportunity to start your day in a way that energizes you and brings you joy and peace.