Thanks to all the aesthetically pleasing “A Day in My Life” videos that flood our screens, the thought of creating a morning routine can seem intimidating. How does one find time to train for a marathon, make the perfect matcha latte, cook a full protein-filled breakfast, and journal the most poetic prose of their manifestations all before 9 a.m.?
If you are that person who can conquer a million things as the sun rises, more power to you. But for those who feel even more stressed at the thought of exerting 50% of the energy required to accomplish all of the above, don’t write off morning routines just yet. In fact, it’s better for your mental and physical health to have one than not, even if it’s super small and simple.
“Our days are packed with high volume from external pressures—boss, deadlines, social obligations,” says Shannon O’Neill, PhD, licensed psychologist and assistant professor of psychiatry at Mount Sinai. “A morning routine may be intriguing for some as a way to reclaim a piece of their day just for themselves.” At its core, a morning routine sets the tone: It is a simple way for you to foster a sense of accomplishment at the beginning of your day, O’Neill says. And who wouldn’t want that?
The Science Behind Creating Routines
According to O’Neill, having a morning routine is shown to reduce indecisiveness, provide stability, and bring a sense of calmness. “Being intentional in the morning can assist in laying the foundation for the rest of the day, especially for those struggling with sleep, depression, and anxiety,” she explains. “People often seek treatment when their life feels chaotic and out of control. A morning routine can be an anchor, which regulates their emotions, sets the stage for a day of intentional wellness, and provides a sense of personal agency.”
Thea Gallagher, PsyD, clinical associate professor of psychiatry at NYU Langone Health, agrees and adds that research shows that getting early morning light (whether it’s natural light from outside or through a Hatch-like device to simulate a sunrise) can help get you started on your day. Movement in the morning is also proven to help stimulate the mind so you can easily stick to your goals. If you struggle with sleep problems, she says having a set time for your alarm clock is proven to help you reset and get more restful and restorative sleep.
How to Create a Morning Routine (That Actually Works)
Regardless of what kind of morning habit you choose (more on that later), the main thing to focus on is creating something doable. While Gallagher suggests starting with a morning wake time, you should consider a time you can stick to. For example, if you want to wake up earlier than your normal wake-up time of 8:30 a.m., but you’re not someone who is realistically going to wake up at 5:45 a.m., then don’t set that drastic a time jump as your goal right away, she says. Instead, start gradually. Push back your time by 15 minutes, then 30 minutes, and so on, gradually working toward your ideal time. “I don’t think there’s some sort of magical time in the morning—unless we find out [through] research in the future,” she says. “You have to do what works for you and your lifestyle.”
Next, pick a habit that will enhance your life in a way that you’ll look forward to. Whether that means journaling or booking that early-morning Pilates class, she says these healthy habits should make you feel good and reinforce themselves the more you do them.
But don’t be too hard on yourself if you find yourself hitting the snooze button once in a while. It takes time to find a morning routine that works and get into the habit of it. Gallagher adds that if you find it too hard to stick to or have fallen off track, you might want to take a deeper look to see what’s going on mentally and emotionally.
Best Morning-Routine Ideas
If you don’t know where to start or are looking for something new to add to your routine, the experts suggest the following:
From the viral Louise Carmen notebooks to the morning pages from The Artist’s Way, journaling has never been more popular. You can use a gratitude journal and write about all the things you’re thankful for, or start your day with some musings. Gallagher says that even just writing out a to-do list can help start your day on the right foot. “[It] can make your day feel more manageable,” she explains. “And you’re going to feel a greater sense of mastery and efficiency if you can reach those goals that you’ve set for yourself.”
Mediation has been proven to help reduce stress and anxiety, boost mood, and improve sleep and focus. You can meditate whenever it feels best for you, but incorporating it into your morning routine can help set the tone for the rest of your day.
Turn your daily cup of joe into a ritual. Experts suggest that incorporating your daily coffee habit into moments of presence and mindfulness can help you start your day on the right note. “I do it every day,” says Gallagher. “It’s a part of my ritual in the morning. I’m just going to sit down for five minutes with my cup of coffee and just be right.”
Eating a well-balanced meal to start your day is always a good idea. Studies show that breakfast can help boost your metabolism and give you energy.
Walking is known to have loads of benefits, but even small movements will do wonders for your morning routine. “It doesn’t have to be ton,” says Gallagher. “Maybe it’s just walking down to your mailbox and back. We know that even 7 to 11 minutes of walking in the morning can be really beneficial.”
A cold shower could quite literally give you that jolt of energy you need in the AM and more. Studies show that cold therapy can boost your mood and immune system and reduce chronic pain and inflammation.
How to Stick to a Morning Routine
As mentioned above, O’Neill encourages patients to establish a wake time each morning to get their day started. “This is the absolute best thing you can do for yourself,” she says. “Starting the day at the same time each morning offers several benefits—sets your circadian rhythm, regulates mood, begins to build your sleep drive—and allows for all other structured goals [and] routines to fall into place.”
Next, you’ll want to figure out your personal goals. While you might want to aim for a holistic approach to your routine and tackle it all, it will be more beneficial to focus on one thing. “It might be helpful to ask yourself, What do I value?” she says. “Am I attempting to curate a life centered around gratitude, slowness, physical health, or high energy? People desire living with intention, so find a routine that offers you meaning and purpose.”
That’s why starting your day with something small will help you actually stick to a routine. Once you get the hang of it, she says you can let your routine evolve naturally from there. Gallagher adds not to worry about being too rigid or perfect with your routine; work with what you’ve got and how you feel. “Have [a routine] that you want to be doing,” she says. “Because when we live in the ‘should’ or we feel guilt, shame, or comparison, that’s when we’re going to see more problems.”
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