The Importance of a Good Morning Routine by Jennifer Janechek

Photo by Aaron Burden on Unsplash 

When COVID hit and the schools moved online, I found myself trying to homeschool my then-four-year-old while working from home. This was difficult on its own, but the emotional weight of navigating my own fears and anxieties while managing my children’s concerns, while taking care of a home, while preparing nutritive meals, while performing well at my job, while trying to find time for self-care, while trying to locate Lysol wipes, paper towels, burrito shells, and English muffins (the items that disappeared from the shelves were often quite random)—the list goes on—often felt debilitating. Speaking with other working parents, I recognize that my experience was not unique. Stresses about the economy, our children’s well-being, and our productivity colored every day, making it difficult to manage everything on our plate. People without children struggled too. The level of overwhelm and uncertainty was intense.  

In an effort to frontload my work, I stopped using my morning time—my time alone before everyone else in the house gets up—for self-care out and started trying to pack in more work time. When I experienced burnout, I began wasting the first portion of my morning scrolling Instagram, consuming panic-inducing media, and “browser window shopping.” My mornings unraveled: soon there was very little “routine” in my routine. Everything felt like a haze, and I was drained by the time I began my workday in earnest. I knew I needed to take back control, and it had to start with the way I used my mornings.  

The key to a successful, energizing day is a good morning routine. Not only does it set the tone for the entire day, but it creates physical and cognitive changes that ripple outward, giving you positive momentum. Below are some tips for setting yourself up for success with a life-giving morning routine: 

1. Exercise first thing in the morning.* 
   I used to exercise midday because it forced me to break up prolonged periods of sitting with some physical activity. However, for me, the risk that I would talk myself out of my workout exponentially increased over the course of the day. The benefits of working out in the morning are also hard to ignore. According to Healthline, “A 2019 study published in the British Journal of Sports Medicine found that morning exercise improves attention, visual learning, and decision-making.” Morning workouts also boost energy, strengthen focus, improve mood, support metabolic health, and enhance sleep quality. Bonus: if you work out immediately after waking up, your body (and mind) won’t know what you’re doing until it’s too late to talk yourself out of it. 
   * Always consult your doctor before starting or modifying an exercise routine. 

2. Write down your daily goals—but make them doable. 
   While you drink your morning coffee (or other beverage of choice), either before or after your workout, write down the action items you will accomplish that day. Don’t make the list overwhelming or unreasonable; list only the items you can realistically cross off. You might have a second list with all your tasks from which you draw to create your daily to-do list. But by writing down you goals for that day at the beginning of the morning, you will have a clear sense of purpose and direction that will focus your activities. Without this list, it becomes too easy to slip into non-priority items or to find yourself off-track and on social media. (Also, the feeling of joy that comes from crossing off to-do list items is almost as good as exercise-induced endorphins, amiright?) 

3. Limit caffeine and boost your water intake. 
   Caffeine can be a lifeline for the sleep-deprived, but it can also have the reverse effect: it can make you feel simultaneously lethargic and anxious. This is because the overconsumption of caffeine can actually cause fatigue at the same time that it stimulates your fight-or-flight response. According to Healthline, “If you stick to 400 mg of caffeine per day or less and go easy on the added sugar, you should reap the benefits of caffeine and avoid its drawbacks.” I found this to be true: my first cup of coffee revved me up, but a second cup actually brought me down (mood and energy levels). While I felt fatigue, I was on edge and experienced stronger emotions than I did when I had only one cup. An associated issue is that caffeine can cause dehydration, which also impacts energy levels and mood. Swapping that second cup of coffee with a big glass of water will ensure you feel better energized to tackle your day. 

4. Avoid toxic media. 
   Don’t read the news, scroll your social media feeds, or check your e-mail until you’ve completed your morning routine. It’s too easy to get sucked into the negativity and attention-demanding requests that threaten to derail your morning. Give yourself the space to gather your thoughts, take care of your health, and mindfully prepare for the day without allowing the toxicity that is out there to infiltrate your bubble and augment fear and stress. Mindfulness expert and celebrity hypnotist Ricky Kalmon offers a number of mindfulness audio guides through his app, and you can get access to an exclusive audio program within the app for free with your purchase of his new book, Leverage Your Mindset: Overcome Limiting Beliefs and Amplify Your Life! (His book also works incredibly well as a morning mentality primer, as principle #5 below recommends: Kalmon’s Leverage Your Mindset program helps you recalibrate your mindset and update it with constructive thoughts in only 10–15 minutes per day.) If you stick to your morning routine, you will be better able to combat the negativity that comes at you later on—and better equipped to sort through the problems thrown at you and discern which actually require your time and emotional investment.  

5. Read for personal growth. 
   Carve out 20 minutes to read a chapter of a book that will inspire personal growth and motivate you to achieve your goals—yes, goals!—even in the year we shall not name. It is possible to shift from surviving to thriving. One chapter a day—that’s all it takes to get your mind right, focused on gratitude, positivity, and the success that’s in store for you. Sound Wisdom has got you covered on this front. Check out our full list of publications for content that will inspire business development, transformative leadership, well-being, and peak performance. And be sure to subscribe to the Sound Wisdom Blog for weekly motivation delivered straight to your inbox! 

Commit to a morning routine that combines these elements, and you’ll start your day feeling excited and more in control—of your outcomes and your emotions.  

Jennifer Janechek is the director of content strategy for Sound Wisdom and the founder of Work–Home–Life, an online magazine and virtual community for remote and hybrid workers, freelancers, digital nomads, and entrepreneurs with home offices. She is also the host of The Sound Wisdom Podcast, which you can watch on the Sound Wisdom YouTube channel or listen to on Anchor or wherever you listen to podcasts!