How to Have a Good Morning Routine

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Nighttime Prep

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Waking Up

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Productivity Hacks

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Morning Routine Template

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The morning is an important part of the day. A healthy and productive morning will set the tone for a productive day overall, so make sure to take your morning routine seriously. Start planning for the morning the night before. Lay out your clothes for the day and set some basic goals. Wake up without hitting the snooze button and energize yourself right away with a glass of cold water and some exercise. Stay on track throughout the morning, limiting distractions to start your day off productively.

Part 1

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Nighttime Prep

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Accept you can become a morning person. Oftentimes, people psych themselves out for the morning with a self-defeating attitude. You may find yourself thinking things like, "I'm just not a morning person." While you may not be a morning person right now, a solid morning routine can change that. Try to abandon the notion you're just not a morning person before beginning your morning routine.^{[1]XResearch source}
- Replace negative thoughts about the morning with positive ones. For example, instead of thinking, "I'm never going to be the morning type," think something like, "I'm excited to try to change so I can be more of a morning person."
- Going into the day enthusiastic about change will help you alter your mindset and better embrace the morning.
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Tidy up your space. Waking up to a mess can make you go into the day frustrated and stressed. Before going to bed at night, tidy up a bit.^{[2]XExpert SourceMental Health America
Non-Profit OrganizationExpert Interview.} This way, you'll wake up to a clean atmosphere that will help you go into the day with enthusiasm.^{[3]XResearch source}
- Small things can make a big difference. Do your dishes so your kitchen isn't messy. Tidy up your bedroom a bit so the first thing you see in the morning isn't a mess.
- Tiny messes can usually be cleaned up in a few minutes. This small amount of effort can make a big difference in your mentality going into the morning.
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You do not want to waste time in the morning debating what to wear. The night before, choose an outfit for the coming day. Lay it out on a desk or hang it up in your closet. When the morning comes, you'll be able to quickly throw on your clothes and greet the day.^{[4]XResearch source}
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Set goals for the next day. You should have three to four small goals for each day if you want to optimize your productivity. Before going to bed, make a list of goals. This way, you'll know what you want to get out of the morning.^{[5]XExpert SourceMental Health America
Non-Profit OrganizationExpert Interview.} This will help you direct your focus.^{[6]XResearch source}
- Set three to five goals you must accomplish before the end of the day. Write them down on a piece of paper or type them into your phone or tablet.
- If you have something big to accomplish in the coming day, stick to only three goals. Goals like "Finish that report for English class" will have a variety of sub steps, so don't overwhelm yourself with a ton of other goals. If your goals are smaller and more manageable (like "Get the grocery shopping done") you can aim for five goals.

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Waking Up

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Skip the snooze button. While the extra few minutes of sleep may sound tempting when you're groggy, reaching for the snooze button is not the best way to start off your morning. It can actually make you more tired to hit snooze as you are continually disrupting your sleep cycle.^{[7]XResearch source}
- When you wake up from your alarm, you're waking up from a deep, restful sleep. When you hit snooze, you return to a lighter state of sleep. This sleep will not help you get extra rest, and can actually make you more tired in the long run.
- Instead of hitting snooze set the alarm for when you actually intend to get up. Do not set the alarm for 8:30 so you can have the satisfaction of turning off the alarm and then getting up at 8:45. Instead, set the alarm for 8:45 and get up without hitting snooze.
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Get up at least two hours early. Make sure you get up with enough time to shower, get dressed, and eat breakfast, so avoid setting your alarm 5 minutes before you’re supposed to get ready.^{[8]XExpert SourceRachel Clissold
Certified Life CoachExpert Interview. 26 August 2020.} Aim to get up about two hours before you need to be somewhere. For example, say you need to be at work by nine. Get up at seven.^{[9]XResearch source}
- Depending on things like your commute, you may need to get up earlier. If you have an hour commute to work, for example, you'll have to be out the door by eight o'clock; therefore, aim to get up at six.
Assemble a morning playlist of upbeat songs. Music can help get you in an energetic mood going into the day. Listen to a peppy morning playlist as you do things like brush your teeth, shower, and otherwise get ready.^{[10]XResearch source}
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Eat a healthy breakfast. Never skip breakfast, This will leave you groggy and tired throughout the day. For breakfast, stay away from heavily processed or sugary foods. Eat a healthy breakfast made up of protein, whole grains, and fruit.^{[11]XResearch source}
- Opt for something like yogurt and fruit, a green smoothie, or oatmeal. Stay away from things like donuts, other pastries, or microwavable breakfast foods. If you start your morning off with foods that may spike your insulin, you will tend to cause your blood sugar to spike and fall after you have finished eating.
  - Cooked oatmeal with almonds and blueberries has antioxidants, fiber, and protein which will keep you full for hours.
  - Eggs with a whole-wheat tortilla with a side of vegetables and fruit is a great breakfast to satisfy your sweet tooth but also keep your blood sugar levels balanced by adding in the protein from the eggs and the healthy carbohydrates from the whole-wheat tortilla.
  - A protein smoothie is another great alternative especially if you completed a heavy workout prior.

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Productivity Hacks

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Start off your day with exercise.^{[12]XExpert SourceRachel Clissold
Certified Life CoachExpert Interview. 26 August 2020.} You don't have to hit the gym for two hours in the morning to boost your energy. A small amount of exercise shortly after you get up can help you go into the day energized and stress-free.^{[13]XExpert SourceMental Health America
Non-Profit OrganizationExpert Interview.}
- As little as 10 minutes of morning exercise can make a big difference on your energy levels throughout the day.
- You can go for a brief walk around the block, do some yoga in your living room, or do a gentle 10-minute jog on your treadmill.
- Get in a quick cardio session or going for a walk will definitely get your blood flowing. It is suggested by the MayoClinic that we get up to 150 minutes of moderate aerobic activity a week.^{[14]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source} One may also take up the activity of yoga or meditating as all the different mindful exercises help improve energy, respiration, and vitality.
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Dress up for your day. It has shown to have the ability to adjust and boost your mood and overall confidence. Getting out of your pajamas or sweats will instantly make you feel like you have accomplished another thing. It doesn’t have to be something drastic. In fact, you could get into sweats if you wanted to. The main goal is to distinguish a separation between your sleepwear and your activity wear.
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Clean up from sleep. Make your bed and put away all nightwear worn that night.
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Stay off the internet first thing in the morning. Put away your phone and laptop until you've done everything you need to do to get ready. Have a set rule for yourself about when you can check social media. You can, for example, agree not to look at your phone until you're at work and have completed at least three tasks.^{[15]XResearch source}
- Things like social media can be upsetting. Many people feel worse about themselves looking at social media posts online, as you're likely to compare yourself to others. Try logging out of things like Twitter and Facebook the night before.
- You should also stay away from things like news websites. You don't want to go into the day having just read a depressing news story.
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Budget your time carefully. As you go through your morning routine, keep your eye on the clock. Give yourself a set amount of time to complete the basic tasks of getting ready. It's easy to lose track of time lingering in the shower or taking too long to eat your breakfast.^{[16]XResearch source}
- Figure out how long you have to complete tasks in the morning. Divide up your time wisely. Maybe you only have about 10 minutes to do things like shower, eat breakfast, do your hair, and so on.
- Keep track of time as you proceed through your day. Have an eye on the clock to make sure you don't lose track of time. You can even set a timer for yourself to keep on track.
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Avoid multitasking. When you begin your work for the day, adopt the mantra, "One thing at a time." Multitasking does not help you get done with work faster. You will actually end up being less productive than you would have been if you had done one thing at a time.^{[17]XResearch source}
- When completing one task, focus all your energy on that job. Do not let your mind wander to the next item on your to-do list.
- If you feel your mind wandering, make a conscious effort to bring your focus back to the task at hand.
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Drink lots of water. Not only is this critical for digestion, but it also helps keep you hydrated.^{[18]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}
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Take breaks. Go for walks or cook up a meal. Making yourself dinner is a simple task that makes you feel accomplished and productive.

Morning Routine Template

Sample Morning Routine Template

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How can I relax in the morning?
Adam Dorsay, PsyD
Licensed Psychologist & TEDx Speaker
Dr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook's Headquarters, and a consultant with Digital Ocean’s Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.
Adam Dorsay, PsyD
Licensed Psychologist & TEDx Speaker
Expert Answer
Everybody has a different process when it comes to relaxation. Yoga and meditation are two great options for the morning if you want to start the day off right. Maybe you can read the news while you enjoy the morning cup of coffee. Exercise is another good option. Just make sure you set some time aside for yourself every day!
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Don't oversleep. Your morning will be rushed.
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Take a deep breath before you sleep, and whisper encouraging things to yourself. It boosts your energy and self-esteem.
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Keep a pen and notebook near your bed prior to when you fall asleep. That way it is the first thing you can reach before you get up. Starting with the small positive things that you may not have considered will truly help attain that positive energy throughout your day.
- Split up your sheet of paper in your notebook into three separate sections. In the first section, write what you are grateful for. Write what you need to accomplish for this day. Then write down a couple of daily affirmations to kickstart your morning making you feel more empowered to get those tasks completed.
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