12 Additional ideas for a productive morning
The perfect morning routine starts with a healthy routine. It promotes wellness for your entire day. With extra time on your hands,
Whether you’re a morning person or not, creating the perfect morning routine that promotes well-being is essential to staying productive and boosting efficiency. We’ve put together 12 steps to the perfect morning routine to create an effective ritual of your own.
The perfect Morning Routine
1. Get a good night’s sleep
2. Avoid the snooze button
3. Time to get to work
4. Drink a glass of water
5. Enjoy a cup of tea or coffee
6. Prepare a healthy breakfast
7. Take advantage of self care
8. Fit in a quick workout
9. Say positive affirmations
10. Meditate with deep breathing
11. Prioritize important tasks
12. Listen to inspirational music
1. Get a good night’s sleep
A woman is holding a pillow and an alarm clock, looking sleepy.
Lisa Artist of the Sleep Council shares her knowledge on how to achieve the perfect morning routine and sufficient sleep. Most of us have experienced a poor night’s sleep at some point. A single restless night isn’t much of a problem beyond feeling irritable or low the next day.
Take time to relax with a good book. Nearly half of the UK population suffers from stress-related sleep issues, so it’s crucial to carve out time for the perfect morning routine.
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Establish a routine
This applies to adults as well, allowing your body to program itself to fall asleep and wake up at specific times. Try to maintain a consistent bedtime and create your own relaxation routine.
Avoid technology
Devices emit blue light, which suppresses the sleep hormone melatonin.
The perfect morning routine
Create a relaxing environment
Ensure your bed offers the right support, comfort, and space for movement. Maintain a suitable room temperature—between 16°C and 18°C (60°F to 65°F) is ideal.
Don’t watch the clock.
Focusing on the clock to ensure sufficient sleep can hinder our ability to rest. If you find yourself checking the time frequently, try turning your clock around or placing it out of easy view.
The time before you go to bed is an ideal time to prepare yourself for the morning. Bedtime rituals can make or break your morning routine.” — Thomas Oppong
Food for sleep
Eating healthily generally improves sleep, with specific foods being particularly beneficial, such as milk, chicken, turkey, and pumpkin seeds. These contain tryptophan and serotonin, crucial for melatonin production, the sleep-promoting hormone.
Avoid certain foods
Avoid consuming coffee, spicy foods, alcohol, and large meals a few hours before bedtime. For many, afternoon caffeine consumption can disrupt sleep.
Generally, sugary foods are detrimental because of the energy spike and subsequent crash, which can disrupt your body clock. Poor sleep can also lead to increased cravings for junk food the next day, creating a cycle of poor sleep and diet.
Darkness promotes sleep
A dark room aids sleep, and dimming lights can help you fall asleep faster. If you lack a dimmer switch, consider a lamp with dimming capabilities or consult an electrician for installation. Heavy curtains, additional lining, or blackout blinds can mitigate bothersome street lights or early morning sunlight.
Stay fit and active
Regular exercise, like cycling, promotes both sleep and overall health. If sleep isn’t an issue, exercise adjustments may not be necessary.
Prioritize sleep quality
Quality sleep is as crucial as its duration. Avoid excessive liquid intake before bedtime to prevent disruptions like nighttime bathroom trips.
With 35.2% of all US adults reporting seven or fewer hours of sleep per night, achieving a good night’s rest is vital for productivity and the perfect morning routine.
The perfect morning routine
Here are some tips for establishing the perfect morning routine:
Wind down in the evening: Avoid strenuous activities, such as exercise or heavy lifting, before bed. Instead, opt for a warm bath or reading to promote sleep.
Set your alarm appropriately: Aim for at least eight hours of sleep each night to wake up refreshed the next day.
Each of these techniques can help you establish the perfect morning routine and ensure you get a full eight hours of sleep each night.
2. Avoid the snooze button
I liken our recent experience of public participation to an alarm clock; People keep hitting the snooze button until they finally get the wake-up call. Avoid the snooze button. Just like hitting snooze for five more minutes can turn into half an hour, public apathy can lead to missed opportunities.
Explanation:
- Removed the second sentence under “Avoid the snooze button” as it repeats the same point.
- Added a connecting sentence to bridge the analogy and the call to action.
3. Time to get to work
Whether you work from home or commute, it’s essential to allow yourself enough time to prepare for work, mentally and physically—especially if you don’t consider yourself a morning person. Whatever time you choose to wake up, be sure to set aside enough time for personal activities so you don’t overwork yourself.
Getting to and from work is a daily routine for most people and can take up considerable time throughout the week. Whether you choose to use public transport, cycle, walk, or drive, determining how long it takes to get to work is important for effective time management.
Knowing what factors affect your commute can help you streamline your journey and save time in the process. In this article, we discuss how long it takes to get to work for the average commuter and offer tips to help you make the most of your commute.
The key is to keep going even if you don’t feel like it.
The perfect morning routine
If you ask, ‘How long will it take me to get to work?’ in trying to determine the answer to this, it is helpful to consider a few different factors. Whether it’s the mode of transportation, the time you go, or the distance you travel, there are countless variables that affect your overall commute time.
Understanding how these factors affect your specific commute is crucial to determining how much time you need for your trip. There is no ideal time frame for working because every job is different. Some people travel to different locations every day, while others commute to the same office throughout the week.
The time it takes to get to work is relative to your situation, which can always change. Here is an outline of some of the factors that may affect your travel time:
Your mode of transportation:
The method you use to get to work can affect how long it takes to get there. In most cases, you have a few different options to choose from. The fastest mode of transportation is usually the best choice because it gives you the greatest chance of reducing your overall travel time.
If you can use an alternative that is less busy but takes a bit longer, it may be worth it if your fastest mode of transport is consistently busy. Public transport is one of the most common ways to get to work, be it by bus, tram, or train.
Other options include:
cycling to work or driving your car, but choosing these options may depend on your lifestyle and your recycling to work or driving your car, but choosing these options may depend on your lifestyle and your route to work. For example, driving to busy city-center offices is difficult as parking options are usually limited.
Your pre-work routine: Getting ready for work and leaving on time is an important part of your routine, whether you’re starting the morning shift or the night shift. For example, if you wake up late for work, you are more likely to miss the bus or train.
Or, if you eat too much breakfast, you may feel sluggish, which can slow down your morning commute. How you manage your time before going to work is an important part of being on time. If it is managed poorly, you run the risk of being late. This can lead to unnecessary stress and result in delays at work.
4. Drink a glass of water
Science-Based Health Benefits of Drinking Enough Water. Staying hydrated can help with physical performance, prevent headaches, and more
1.Helps maximize physical performance
If you are not hydrated, your physical performance can suffer.
Dehydration can have a noticeable effect if you lose less than 2% of your body water content. However, it is not uncommon for athletes to lose 6-10% of their water weight through sweat (1 Trusted Source, 2 Trusted Source).
This can lead to altered body temperature regulation, decreased motivation, and increased fatigue, making exercise seem much more difficult, both physically and mentally (3). Optimal hydration has been shown to prevent this, and it may also reduce oxidative stress that occurs during high-intensity exercise.
2.Energy level effects
Studies show that even mild dehydration, such as a 1-3% loss of body weight, can disrupt many aspects of brain function and increase the frequency of headaches (6 Trusted Source). A 1-3% fluid loss equates to about 1.5-4.5 pounds (0.5-2 kg) of body weight loss in a 150 lb (68 kg) person. This can easily happen through normal daily activities.
Mild dehydration (1-3% fluid loss) can sap energy levels, impair mood, and cause major declines in memory and brain function.
3.May help prevent and treat headaches
Dehydration can trigger headaches and migraines in some people (14 Trusted Source, 15 Trusted Source). Additionally, 47% of men who drank more water reported improvement in headaches, while only 25% of men in the control group reported this effect (16).
However, not all studies agree, and researchers concluded that due to the lack of high-quality studies, more research is needed to confirm how increasing hydration can improve headache symptoms and reduce headache frequency (17 Trusted Source).
Hydration is key to your health and wellness. Drinking water is an important component of the perfect morning routine because when you feel good, you’re more focused and productive. Make staying hydrated a part of your perfect morning routine by drinking a glass of water when you first wake up; it combats any dehydration .
4. Enjoy a cup of tea or coffee
Staying hydrated is a key part of a healthy routine. You want to enjoy your perfect morning routine, making it easier to wake up and more likely to stick to your routine. Appreciating a fragrant cup of coffee or tea can get you started.
Tea is made from the steeped dried leaves of the Camellia plant, commonly known as black tea. Tea leaves are processed by grinding, drying, and fermenting to extract natural chemicals called polyphenols. Green, white, and oolong teas also originate from the camellia plant but undergo different processing methods. Coffee, on the other hand, is a popular drink made from ground, roasted coffee seeds.
What are the health benefits of tea?
Studies show that regular tea consumption can lower your risk of early death, stroke, heart disease, and type 2 diabetes. Tea is rich in polyphenols, a large group of naturally occurring plant compounds. It’s not entirely clear how tea works, but research shows that plant compounds may help:
- Lower cholesterol
- Reduce blood pressure
- Decrease inflammation
- Regulate sugar and fat metabolism
- Improve insulin sensitivity
- Regulate body temperature
Theanine, found in tea, has brain-protective properties and may help prevent cognitive decline and memory loss. Animal studies suggest that green and black tea may have anticancer properties against stomach, esophagus, mouth, prostate, and colon cancers, but human studies show mixed or equivocal results.
Although tea may have these properties, it does not mean that it will prevent cancer. What are the health benefits of coffee?
Drinking coffee is associated with a reduced risk of liver disease, heart disease, some brain diseases, type 2 diabetes, and death. It’s not clear how coffee helps your health, but research suggests it may have some beneficial properties.
These include:
- Temporarily lowering blood sugar
- Protecting brain cells
- Reducing inflammation
- Coffee may reduce your risk of Parkinson’s disease.
It may also help reduce the risk of Alzheimer’s disease, although studies show mixed results. It’s possible that coffee is protective for your brain, but it’s not clear that it prevents disease. Although it helps increase energy, concentration, and alertness due to its high caffeine content.
6. Prepare a healthy breakfast
While tasks like preparing meals in the middle of the day can disrupt productivity, it’s a good idea to do meal prep if you have the time. Take a few extra minutes in the morning to gather ingredients for lunch so they’re ready to go when noon rolls around.
Stuck in a breakfast rut?
Find over 60 healthy breakfast ideas below! With sweet, savory, easy, and make-ahead options, we have something for everyone.
Healthy breakfast ideas
I’m lining up the fall recipe calendar, getting ready to test, shoot, and share lots of new ideas. For us, this season will be busy, and I know it will be for many of you as well. You’ll find some that are perfect to make ahead and on the go, quick and easy to whip up in the morning, and even for days when you have a little more time for breakfast.
Below, I’m sharing over 60 healthy breakfast recipes, divided into 11 (yes, 11!) categories: oats, eggs, smoothies, bowls, quick breads, pancakes and waffles, breakfast tacos, breakfast cookies, toast, muffins, and scones, and bars.
Whether you prefer something savory or sweet first thing in the morning, or enjoy breakfast at home or on the go, you’ll find healthy breakfast ideas you’ll love.
Healthy Breakfast Oats
If you’re like me, you risk getting stuck in an oat rut. To avoid oat burnout, be sure to vary your toppings! Change up how you prepare your oats—try baked oatmeal or homemade granola, or prepare a big batch of overnight oats for quick breakfasts throughout the week
7. Take advantage of self care
This includes everything from grooming to the perfect morning routine, showering, skincare regimens, and reading books to relax.
What you define as self-care will be unique to you, though you can usually find activities that make your body and mind feel good. Here are some ideas for creating your own self-care in the perfect morning routine.
8. Fit in a quick workout
Data suggests that active people are more relaxed and in good spirits than inactive people. Preventing depression is one of the many benefits of working out—other bonuses include better sleep and increased energy.
- Avoid mental fatigue by exercising in the perfect morning routine.
- Jog around your neighborhood before work.
- Practice yoga to strengthen your core and reduce stress.
- Whether you exercise daily or a few times a week, adding exercise to your routine can help set you up for success
9. Say positive affirmations
Examples of common affirmations you can try include:
- I am really excited for the day.
- It is a grateful work for my.
- Say these positive affirmations out loud or write them in a journal every morning to develop a more positive outlook.
10. Meditate with deep breathing
Create the perfect morning routine by pairing your affirmations with deep breathing exercises like roll breathing. Breathe deeply to manage stress. Say your affirmations in your head while you are calm or out loud.
11. Prioritize important tasks
Shift your mind from personal to professional time to review and prioritize your work each morning.
Prioritize important tasks. By ranking each task by importance and listing them in order, you can set up a more manageable schedule. Thinking about these tasks can help shift your mind from a relaxing morning routine to a productive workday.
10 additional ideas for a productive morning
Along with the 11 ideas we’ve covered for creating a morning routine that boosts productivity, there are some additional methods you can use to increase efficiency. These include activities such as listening to inspirational music and talking with loved ones.
12. Listen to inspirational music
Music can increase happiness and relaxation. Listen to your favorite artist to put a smile on your face in the perfect morning routine and let your body and mind work after a long night’s sleep. Try listening to a specific band that cheers you up or a playlist that promotes relaxation for a calmer mindset.
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