The internet is full of morning routines that claim to help you get up, complete an elite Ironman workout, write a chapter of a bestselling book and cook a nutritious macro-balanced breakfast, all before 6am.

The truth is, we're all different. What's considered the optimal morning routine for one person may not be for you. Science, biology, and genetics all play a part in whether or not you're a natural early riser.

That said, there are a few universal habits that you can use to maximise your mornings and feel better throughout the day. From brain-dumping your to-dos to getting outside, here's our list of the best ones to try.

How To Create A Morning Routine

Success and happiness require achievable goals. And achieving those goals requires a consistent and effective routine. Sadly, you can't just copy the morning routine of a Fortune 500 CEO and expect the same results.

Start by listing essential tasks (like showering, eating breakfast and getting dressed). Next, add any tasks that you'd like to do (exercise, make the bed, journal). Lastly, assign timings for when each task starts and ends, leaving a 5-10 minute buffer between.

What you have now is the basic framework of your morning routine. You may not get it right the first time, so don't kick yourself if things don't go to plan. Instead, stick to it for at least one week and then review it to make any adjustments.
 

How To Start A Morning Routine

Going from no routine at all to a strict one that requires all-or-nothing dedication is likely to be overwhelming. Instead, make it easier to adopt healthy habits long-term by implementing your morning routine in 15-minute increments.

If your aim is to run 5k every morning, start with a quick jog around the block. Or, you can simply decide to stop hitting the snooze button and use that time to mentally rehearse your new routine – thinking through each step and visualising success.

Remember, small choices may not make much of a difference at the time, but they have the power to add up over the long term.

How To Stick To A Morning Routine: 5 Tips

Keep It Consistent

Consistency is critical when it comes to making your morning routine stick. Even turning in and rising at the same time every day has a positive effect, teaching your body to know when it should be awake and when it should be asleep.

Find Your Motivation

Motivation can be hard to come by at times. If you're going to follow through on your intentions, you need a clear purpose. Whether you want to reduce stress or just fit more into your day, write it on a post-it note and place it somewhere visible.

Set Up Success

Hitting snooze may feel like a win in the moment, but it can actually make it harder for you to wake up. If you need a hand throwing off the covers, try counting down from five (a technique perfected by Mel Robbins), keeping slippers by your bed or arranging to meet a friend at the gym.

Triggers And Rewards

Unlike willpower, habits are automatic behaviours that require minimal energy. All you need is a trigger, an action and a reward. For example, if you want to wake up earlier, set your alarm to turn on the radio, the action is getting out of bed, and the reward can be a nice coffee.

Plan On Paper

Writing your routine down doesn't just help you remember it. A study in the British Journal of Health Psychology found that 91% of people who put their intentions on paper ended up following through.

How To Change My Morning Routine

Don't expect all your attempts to create the perfect morning routine to be successful immediately. Think of your first month as a dry run, an experiment, a soft launch. In other words, there's no such thing as failure.

If a particular activity doesn't feel like it's working for you after a few weeks, don't be afraid to change it. That doesn't mean give up, but no one said you have to do something just because you said you would.

During this time, the most important thing is to pay attention to how each stage of your routine makes you feel. That way, you can figure out what is and isn't getting you closer to your goals and make adjustments.

Did You Know

According to the National Sleep Foundation, each person has a "circadian rhythm". Think of it like a clock that runs in the background of your brain and moves between periods of sleepiness and alertness at regular intervals. Every internal ticker is different, but they generally follow a similar pattern. This is why most people wake up between 6:00 and 7:00am, feel their concentration peak at around 11:00am and know to expect an afternoon slump by 3:00pm.

Morning Routine Ideas

Make Your Bed

Whether you add it to the Intentions section of your MindJournal or the To-Dos in the Check-In Notepad, commit to making your bed, then follow it through. It's a simple but effective way to get an instant sense of achievement and feel motivated to start the day.

Drink Water

After going several hours without so much as a sip, a glass of water is a good idea. Not only will a helping of H20 hydrate the body, but it'll also kickstart essential functions like digestion and metabolism.

Stretch It Out

Don't sweat it if you don't work time to work out every morning. In a pinch, a simple stretching routine is enough to get the blood flowing around the body and to the brain, boosting your energy, mood and even productivity.

Try Journaling

There are powerful benefits to journaling at any time of day. Still, the morning is a great chance to find some quiet time to use your journal to clear your mind, organise your thoughts and practice gratitude so you feel ready for anything.

Get Outside

Long day ahead? Rather than switch straight from sheets to screen, consider heading outside. Researchers found that just 20 minutes in nature is enough to get a jump on stress before work by reducing cortisol levels.

Eat A Filling Breakfast

We've all heard that breakfast is the most important meal of the day. Whether true or not, there's no denying the role a high-nutrient meal plays in your health. Oats and fruit tick the box and also have the benefit of being easy to prep ahead of time.

Schedule Important Tasks

Just as it's essential to draw a line under the work day when you're done, it's a good idea to transition your mind from personal time to professional in the morning. Take a moment to consider what your day looks like, pick a few priority tasks and anticipate any obstacles.

Keep In Mind

A good morning routine can help you overcome procrastination, be a healthier, more positive person, and set you up for success each day. Still, we all slip up, so make sure you cut yourself some slack on days when you're not at your best and come back stronger.