Having a proven morning routine is key to getting your day off to a good start. If your mornings are usually hasty or chaotic, implementing new habits can help you calm down and exercise more control over the day. It is possible to learn how to create a routine and make it a habit even for those who find it difficult to be constant or cannot stand the usual grind.
Steps
Method 1 of 4: Establish the Routine
Step 1. First, write a to-do list in the morning
It's useful for figuring out how much time you need for all of your morning chores and creating a schedule.
- Make a list of the main tasks, the ones that should have a certain priority (for example, shower, coffee / breakfast, waking up others, preparing lunch or backpack).
- If you can find time to do other chores, add them (for example, reading e-mails or the newspaper, walking the dog, washing dishes, doing laundry, making the bed).
- Consider your personal pace and plan your routine accordingly: do you tend to do everything calmly (so you need more time) or are you very efficient in the morning (you need less time or can you do more things in a short time)?
- Aim high, then, if necessary, cancel the commitments that have a lower priority.
Step 2. Test the first sketch of the routine
Before you actually need to stick to a steady morning routine, test the program, perhaps a few weeks in advance. To start planning the routine, you can use a simple structure, such as the following (replace irrelevant commitments with your own).
- 6: 00-6: 30: wake up, shower, make bed, make coffee / tea.
- 6: 30-6: 45: Waking up the children or other people you live with and make sure they get up.
- 6: 45-7: 15: prepare the children's breakfast and the snack that they will take to school.
- 7: 15-7: 30: Have breakfast while the children get dressed and get ready.
- 7: 30-7: 45: take the children into the car or accompany them to the bus stop.
- 7: 45-8: 15: take the children to school.
- 8: 15-9: 00: go to work.
Step 3. Determine how much time to spend on sleep
Going to sleep and always waking up around the same time is key to implementing a morning routine.
- Calculate how many hours of sleep you need.
- Set aside enough time in the morning so you don't have to rush to get ready.
- Follow these habits even on the weekend: this allows you not to lose the rhythm.
- Do not sleep while listening to music or other sounds (TV, radio, etc.), as they can disturb sleep.
- Stop using electronic devices at least 30 minutes before going to bed: light can disturb sleep, and the mental stimulation of these objects prevents you from "turning off" the brain.
Step 4. Begin to progressively follow the new routine
Going from a complete lack of planning to a strict routine can be a difficult transition, so work gradually over a few weeks until it becomes normal.
- Start following the routine for a few days a week, then start adding more, including weekends.
- Try to understand what works and adjust your schedule accordingly.
- Identify any distractions or other obstacles that prevent you from following the routine and avoid them.
Method 2 of 4: Plan for the Next Day
Step 1. Set commitments and goals before bedtime
Viewing the events of the day can help you prepare mentally. This also allows you to decide which of the more time-consuming tasks should be done in the evening.
- Write down all appointments or meetings on a paper, smartphone or diary.
- Make a list of all the tasks you need to complete, such as errands or other general commitments.
Step 2. Take care of time-consuming tasks the night before
If you are usually engaged in activities in the morning that slow you down, do them the night before to save yourself time and stress upon waking.
- Prepare your clothes and shoes.
- Prepare the teapot or coffee pot (set the timer if it's electric).
- Cook the packed lunch and store the food in a container.
- Put everything you usually need in your bag or backpack.
- Prepare your car keys, bus pass or any other tools you need to get to your destination.
- Shower before bed to save time in the morning.
Step 3. Plan your training program the day before
Do you find it difficult to follow a sports routine? It may be helpful to plan ahead. If you add physical activity to your daily to-do list, it will be harder to skip it.
- Choose the time, duration of the workout and the place to practice.
- Get in touch with those friends who may be accompanying you to make an appointment.
- Pack your gym bag or other things you need the night before.
Method 3 of 4: Waking up the Body and Brain
Step 1. Find out what is the most effective way to wake up
Everyone has their own needs: some people like to wake up slowly and calmly, others start the day by immediately getting to work, listening to music or watching television. Choosing the most pleasant way to wake up can make the routine more enjoyable, so it will be easier to stick with it.
- Set the radio or television to turn on when you wake up.
- Store electronic devices in a place that is not accessible when you wake up, so you won't be tempted to use them right away.
- Get out of the bedroom as soon as you get up so you don't feel tempted to go back to sleep.
Step 2. Get your body moving or exercise
This not only energizes you, it also brings numerous benefits to the body.
- Make your bed right away.
- Complete household chores that you didn't complete the night before, such as emptying the dish drainer or picking up clothes.
- Stretch for several minutes to gradually warm up your body.
- Do some calynesthetic exercises for a few minutes, such as jumping jacks or push-ups.
Step 3. Meditate or take a few minutes of silence
Having time to collect your thoughts and plan your day can be a perfect exercise to get you off on the right foot, especially if your daily life tends to be hectic and stressful.
- Prepare a quiet space for meditation, away from people, pets, and electronic devices.
- Don't be interrupted by anything or anyone at this special time.
Step 4. Have breakfast
Many times you have heard that it is the most important meal of the day - it is the truth. The body and brain need fuel after an eight to twelve hour fast.
- Prepare breakfast the night before if you think this will spur you to eat in the morning.
- Drink a glass of water immediately: it brings numerous benefits to the body.
- Choose foods and drinks that are healthy and nutritious. They will give you the right energy to better face the day. Eat fruit, dairy products, proteins (eggs, meat, soy), and grains.
Method 4 of 4: Maintain or Improve Your Morning Routine
Step 1. If you lose the rhythm, reevaluate your routine
Even the most disciplined people sometimes have a hard time. Considering the factors that hinder the program from functioning properly can help you get back on track.
- Reevaluate the obstacles and distractions that constantly get in your way.
- Recognize the consequences you face when you don't stick to the routine (frustration, delay) to stimulate greater motivation.
Step 2. Try to reward yourself regularly
Discovering the tricks that keep you motivated can help you stick to the routine consistently.
- Indulge in your favorite morning drink and make it particularly special on certain days. You can try a high quality coffee or a delicious homemade smoothie.
- Take extra time to be quiet and alone if that's your favorite part of the morning routine.
- Use encouraging cards or messages to remind yourself of your progress.
- Consider the benefits of the routine and remember that it helps you stay healthy.
Step 3. Analyze the deprivations that result from the established routine and try to find a solution
Perhaps you think you are neglecting necessary or enjoyable activities due to your morning routine. It is important to recognize this and find solutions so that losses do not affect motivation.
- If sleep deprivation makes you feel tired, go to sleep earlier.
- Try harder to spend time with those people who feel neglected because of your morning routine.
Step 4. Keep track of the routine
You can write down what you do in a diary or an electronic device: it will be a kind of visual log of your habits that can help you keep motivation high.
- Record the routine from the beginning to be able to observe progress.
- Record it in a log daily, weekly, or monthly.
Step 5. Ask someone to help you
Find someone close to you who just as needs a morning routine or who already has one and follows it up successfully.
- Ask her to give you some tips so that you don't lose the rhythm.
- Call this person once a week so that you can discuss individual progress and encourage each other.
Advice
- In the beginning, try to be disciplined, even if it is difficult: after a month, you will have acquired good habits.
- If you stumble, don't be too hard on yourself.
- Every time you get a good result, reward yourself.
- If you go on vacation, try to catch up on your morning routine the last week, so it won't be difficult to adjust to your daily habits.
