Morning routines can be an integral part of maintaining some form of normality in these uncertain times. Read on to hear our best tips on establishing a good morning routine that will help you get energised and stay motivated no matter the external circumstances.

“Wake up. Hit the snooze button. Wake up again. Check phone and social media. See old and new problems in your life. Get up. Scoff down breakfast if time is on your side. Then dive in to the work inbox in time for the morning meeting.”

Sound familiar? As our lives become busier, it is easy to fall into a morning routine like the one above. If this routine sounds familiar and you think you can do better, then let us change it!

Do not blame yourself for having a bad morning routine. There are no lessons at school and university on how to have a good morning routine. Instead, we hear a narrative of two types of people. The first type is the high-flying, high-functioning humans that wake up at 4am each morning for meditation and a mad workout. The second type is the rest of us who drift aimlessly throughout the morning from one crisis to the next. This narrative discourages individuals from making meaningful and practical changes to their morning routine that improves their lives.

In this article, we will show you how to create a morning routine that improves your life and helps to regulate emotions during challenging times of uncertainty.

Before creating a morning routine, we must first understand the objectives. First, the routine must reduce stress. Excessive stress is an enormous problem as 35 per cent of Australians have a significant level of distress in their lives[1].A routine that reduces stress will make you more physically and mentally healthy[2].If the health benefits of less stress do not motivate you, consider how less stress will improve the relationships you have with those you love. How many times have you vented frustration at a partner/friend due to stress?

Second, the routine must make you focus. Starting each day fresh will improve your focus and productivity throughout the day. Any goals and tasks you complete in the morning will fuel your belief in your abilities. This will improve your self-efficacy and confidence.

 So, how do you create a morning routine?

Step one is to choose a time to wake up. You are a morning lark or a night owl. It does not matter when you wake up, yet make sure you sleep for eight hours and you have a morning routine between 30-90 minutes.

Step two, is to move! This may be a workout, walking, stretching or whatever you feel comfortable with. Whatever it is, moving during the morning routine is key to lowering stress.

Step three. An important practice is stillness. Meditation is ideal, or if you dislike meditation, making your breakfast and eating it in peace works. Whatever it is, stillness relaxes us and helps us focus for the day. You will reap the benefits of stillness if you avoid social media and emails when you wake up. This information is an unnecessary stressor that will stop you from relaxing and clearing your mind.

Finally, step four is to choose a healthy breakfast by incorporating protein, fruit, and whole grains.

These steps will give you a morning routine that suits you and prepares you for the day’s challenges.

 How do you maintain this routine?

First, be consistent. There are days where we mess up, and that is fine! If you skip one day, do the routine the next day. 21 days of practising your new routine will make it a habit.

Second, be flexible. There will be unexpected commitments that disrupt the routine. Do not make your routine exceptionally rigid, so you become frustrated when you cannot implement it.

What should you do now? Rather than closing this article and forgetting the advice, write your current routine down. Next, write your ideal routine using the tips in the article in mind.

Go for it. Good luck!

[1]https://www.headsup.org.au/docs/default-source/default-document-library/stress-and-wellbeing-in-australia-report.pdf

[2]https://health.gov/myhealthfinder/topics/health-conditions/heart-health/manage-stress#panel-2

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