Your alarm goes off. It's a new day.
You hit snooze, maybe a few times, finally rolling out of bed with 15 minutes to spare.
In a rush, you throw on some clothes and get going to work.
You spend the rest of the day feeling tired, going through the motions. You might struggle to be as productive as you'd like, or have a nagging unsatisfied feeling about your day.
For those of us who aren't a "morning person", this cycle is all too familiar.
The key to breaking the cycle?
A good morning routine.
Starting off on the right foot can lead to amazing results: you'll feel happier, healthier, and more energized each day, giving you all the resources you need to reach your goals.
Jumping into a new morning routine may sound unrealistic or intimidating if you're accustomed to spending the morning hitting snooze.
But hear us out!
Your routine can be as simple as you like, and can lead to some seriously life changing results.
Human beings are creatures of habit. Research has shown that including healthy behaviors as a part of a habitual routine helps healthy behaviors stick, and leads to better long-term health outcomes.
Successful people of all backgrounds - from Jeff Bezos to Oprah Winfrey - swear by their morning routines, and credit it for their achievements.
Try out a new morning routine if:
If you're feeling lost on how to get started, don't worry - we've got you covered. These ideas cover all the components of a great morning routine.
Use them as building blocks to put together the ultimate morning routine that'll make your days better and brighter in no time.
While you're getting started, always remember: it's your routine, so make it work for you and your lifestyle. Start small, and focus on the actions that will have the highest impact for your life. You don't have to do it all!
Just like you warm up before a workout, it's important to warm up your body to handle the day ahead. It gets your energy flowing, helps you feel more grounded, and helps stimulate your appetite.
Don't feel pressure to do anything strenuous - even a leisurely walk, or gentle yoga stretches can make a world of difference. It's all about whatever feels good in your body!
The best part? Movement and exercise release the hormone serotonin, which gives you an immediate happiness boost that can help carry you through a long day.
Try:
1. Light yoga
2. Exercise
3. Going for a walk
Did you know that the state of our surroundings have a serious impact on our mental state?
A 2009 US study showed that individuals reporting more cluttered homes had significantly higher levels of the stress hormone cortisol. A messy space can negatively affect your mood, focus, and productivity.
Taking a moment of your morning routine to take care of your space is doing your future self a big favor.
Try:
1. Making your bed
2. Organizing your desk
3. Tidying your space
Though it may feel like you're jolted awake the minute your alarm goes off, taking the time to wake up all your senses can help you feel more mindful and present throughout your day.
Even better? Engaging your 5 senses is a sworn-by grounding technique to calm stress and anxiety. It gets you out of your head, away from any negative thoughts, and back to the here and now.
Try:
1. Listening to a morning playlist
2. Lighting a favorite candle
3. Taking a hot shower
Let's not neglect the basics. If you want to make big moves at work, maintain your relationships, or keep up with your hobbies, you have to have the physical energy to do it!
This means giving your body the nourishment it needs. Satisfying meals, good hydration, and exposure to the sun have all scientifically proven to improve mood and energy levels.
Try:
1. Eating a good breakfast
2. Drinking water
3. Going outside
Last but certainly not least, it's important to start the day with a clear mind. Carrying the stress burden of yesterday's woes is bound to weigh you down and cause distractions in the day ahead.
A quick chat with a loved one can put you in good spirits. Positive affirmations can help you feel more confident and self-assured.
Or, you can try writing in a journal.
Journaling is a great way to check in with yourself and process your thoughts: getting your thoughts down on paper gets them out of your head so that you can move forward in your day.
Not a fan of pen and paper, or don't feel particularly creative? Try a journaling app like Jour, which allows you to journal conveniently from the comfort of your own bed. And with hundreds of personalized prompts, you'll never have to worry about what to write!
How to jumpstart your morning journaling practice
Try:
1. Writing in a journal
2. Talking to a loved one
3. Repeating affirmations
If you're struggling with energy and motivation throughout your day, chances are you need to revamp your morning routine. Even a quick, simple routine of healthy habits can have long-lasting results on your energy, mood, and productivity.
Whatever activities you choose to include in your morning routine, make sure you find ways to move your body, clear your space, indulge your senses, get energized, and prepare your mindset. These are proven ways to boost your mood and feel more motivated and fulfilled.
When building a new routine, it's important to start small. Journaling every morning with Jour only takes a few minutes, can be done right on your phone, and has huge benefits for your mental health.
See you in the morning!
About Jour
Jour is a guided, therapeutic journaling app for iOS.
Download Jour to start journaling, tracking your mood, and easily mastering life-changing therapeutic practices.
