Have you ever noticed how certain individuals seem to possess endless energy, laser-focus and unstopping driving power during the day? Not just fortunate, they have perfected the art of a scientifically proven morning routine.
It is already confirmed that the waking up time (1 to 2 hours) can have an impact on your productivity, mood, and health in the long-term. A morning routine is something you can organize and make evidence-based, including more than just hitting snooze and waking up, which can jumpstart your day and get your brain and body ready to succeed.
In this article, you will discover the scientifically confirmed best morning routine, understand why each of these steps works, and I will also give you some tips that you can incorporate with ease into your lifestyle.
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| Waking up at the same time controls your body clock and increases energy. |
The Importance of Morning Routines (Scientifically proven)
And to get into the routine itself, we might like to know why so much about mornings.
Cortisol Awakening Response (CAR): Some scientific studies suggest that in the first half hour or so of your waking up, your body will experience a natural rush of cortisol, the hormone that helps kick start your activity and energetic state. What you get done in this time will or will not make your day and/or get you ready to encounter stress.
Circadian Rhythm: This is your body clock which controls sleep, digestion, hormone release and mental acuity. It does better to make sure you align your daily routine with your circadian rhythm in the morning.
Decision Fatigue: You are at your most productive first thing in the morning. This is why successful people like to pile the most useful habits in the morning because they do not want to be bothered by all the distractions that piles up in the morning.
The scientifically proven perfect morning routine.
These are some of the few steps to a routine that have a scientific support.
1. Wake Up Consistently
Why it works: Having a consistent wake up time can help to regulate your circadian rhythms and sleep quality, and even stabilize your energy levels.
Science says: A study by Harvard medical school found that abnormal sleep-wake patterns leave one drowsier and less productive.
Hack: Can you wake up at the same time each day, on weekends as well?
2. Get Some Morning Sunlight.
Why it works: Natural light tells your brain that it is daytime, activates one hormone (called melatonin, the hormone that makes people sleepy), and activates another hormone (called serotonin, the hormone that makes you feel good).
Science says: Stanford researchers found that as little as 10-15 minutes of morning sunshine can aid in helping to control sleep, mood and metabolism.
To do: Walk, or sit before a sunny window.
3. Hydrate Before Caffeine
Mechanism behind it: After 7-8 hours of sleep, you are dehydrated in the body. Water helps rejuvenate metabolism, digestion, and the brain.
Science says: Studies show that mild dehydration can have an adverse effect on mood, concentration and memory.
Remedy: To regulate electrolytes intake, drink a glass of water mixed with minerals or pinch of sea salt.
4. Breath / Meditate.
The rationale why it is better: reduction of stress, heightening of attention and spikes of cortisol.
Science says: According to a study printed in JAMA Internal Medicine, mindfulness meditation proved successful in the treatment of anxiety, depression, and overall mental health.
Note: You can start with 5 minutes of guided meditation, or box breathing or deep breathing.
5. Light Movement/Exercise.
Mechanism of action: Exercise maintains proper blood flow, activates the muscles and promotes release of endorphins (happy hormones).
Science says, Mornings: 10 minutes of any physical activity should suffice to enhance the way the brain works and their mood.
Hint: You have no time to exercise, stretch, do yoga, or walk.
6. Write or Journal for Clarity
How it works: Journaling allows you to get your thoughts out of your head, and it also allows you to be goal-oriented.
Research in Psychological Science has discovered: According to science, writing can reduce stress and enable one to solve problems through writing down what you feel.
TIP: Write down 3 things that you are grateful, 3 top priorities or affirmations.
7. Have High Protein Breakfast (Good but Not a Must)
Mechanism of action: This protein helps stabilize blood sugar, keeps you full and helps focus.
Science says: High-protein breakfasts have been shown to have a positive effect on satiety and energy crashes, according to some studies.
Note: good options include protein smoothies, oats with nuts, eggs, and Greek yogurt.
8. Wait 60 to 90 Minutes of rising up.
Why it works: First thing in the morning, coffee will interfere with your natural cortisol production, which will lead to addiction and crashes.
Science says: Neuroscientist Andrew Huberman recommends that the most effective use of caffeine is to wait 90 minutes after waking up before the benefit takes effect.
Note: Drink caffeine in moderation- better mid-day than not.
9. Attack Your Most Important Task (MIT).
The secret of its success: The early morning is the time, when you have the maximum amount of energy in your brain. Procrastination should be reduced by first doing your most important work.
Science says: The clearness of the focus area and decision maker of the brain, the prefrontal cortex, is clearest at the very beginning of the day.
Tips: Make sure to use your NIT tomorrow, and you must write down your MIT right after you have completed your morning routine tomorrow.
The key to having a strong, successful day is found in your morning routines. After the foundation is laid, you can incorporate more activities that will bring concentration, dynamism and clarity in your life.
Extra Morning Boosters
- Cold Shower / Splash: stimulates the blood flow and slaps you into reality.
- Read 10 Pages of a Book: This exercise will help you get creative and stretch your mind.
- Visualization: This is one of the performance-priming methods that are mostly employed by athletes to get in the proper mindset to achieve success.
- Digital Detox: The first thing you need to do is spend at least one hour without emails and social media to focus on and relieve stress.
Example mornings routine (90 Minutes)
Here’s how it could look:
- Wake up: 6:30 AM
- Sunlight exposure + water: 6:35 AM
- Breathing/meditation: 6:45 AM
- Exercise/stretching: 7:00 AM
- Journaling: 7:20 AM
- Protein-rich breakfast: 7:40 AM
- Delay caffeine until: 8:30 AM
- Work on your Most Important Task (MIT): 9:00 AM.
Common Mistakes to Avoid
- Snooze button = interferes with your circadian rhythm.
- Missing hydration causes fatigue.
- Looking at your cell phone immediately you wake up in the morning → initiates stress.
- Consuming coffee too early in the morning has a result of dependency and energy crashes.
- Morning Routines Benefits in the Long Run.
When you do these habits regularly:
- Increased efficiency and concentration.
- Better sleep quality
- Better mood and mood stability.
- A stronger immune system
- Increased mental and physical strength.
Conclusion
There is no one size fits every morning routine formula, but science can produce the tools that really work. You can make mornings a source of success by following small, new routines such as waking up on time, getting sunlight, staying hydrated, exercising, and practicing mindfulness.
Note: you have to win the morning first, in order to win the day. It is not perfection, it is consistency. The rituals day after day create amazing outcomes step by step.
When thou risest tomorrow, intend--and not in vain.