Does the perfect morning routine exist?
One quick scroll on social media or search on Google will reveal that many influencers swear by a specific set of daily rituals to set themselves up for their best day.
For people wanting to feel and perform at their best, a morning routine will help reduce stress, improve focus and energy, and set yourself up for a productive day, but does it make sense to follow a routine from someone whose life looks different than yours?
As a busy person, you’re doing a lot, so having a specific strategy to create a routine that works with your life is key.
You’re wearing many hats and filling other people’s cups each day.
Having a morning routine is one tangible thing that you can do to help yourself show up as your best.
Here are five tips to help you create your best morning routine:
Wake up at the same time each morning
There are many benefits to observing consistent wake times, including supporting your body’s circadian rhythm.
Waking up at the same time each morning will help you fall asleep easier at night.
If you’re someone who doesn't wake up feeling rested, this one is definitely a game changer!
In addition to improved sleep, you’ll also experience these benefits:
More energy for workouts
Improved focus and short-term memory
Reduced caffeine dependence
Improved mood
Decreased pain
Better immune system function
Better safety and job performance
Safe and attentive driving
Life will happen sometimes, so you don’t need to go for perfection here.
Aim for a consistent wake time most nights.
Think Twice Before Hitting The Snooze Button
According to Reena Mehra, M.D., M.S., Director of Sleep Disorders Research at Cleveland Clinic, “Much of the latter part of our sleep cycle consists of REM sleep, or dream sleep, which is a restorative sleep state. And so, if you’re hitting the snooze button, then you’re disrupting that REM sleep or dream sleep.”
When your alarm goes off in the morning you’re nearing the end of your last REM cycle. Going back to sleep can make you wake up in the middle of a cycle. This will leave you feeling tired and disoriented when you wake up, which can impact your entire day.
So, as tempting as it is to press that snooze button, remind yourself of how this will affect the rest of your day. Future you will thank you for getting out of bed.
Decide how much time you realistically have for your morning routine
Doing 10 minutes each day will have more mental and physical benefits than spending one-hour once per week. Your best morning routine is all about consistency over trying to do the most.
More is not better. Consistency is better.
How much time do you have to make your routine feel easy enough to get done each day? Do that amount of time for three months. Once it feels easy, add on 5 minutes, and repeat this cycle, until this feels like your ideal morning routine.
Communicate your plan to everyone in your house and set boundaries with notifications
Getting your morning routine done daily can be challenging enough.
Distractions from family, friends, and work are another barrier to achieving your best morning routine.
The cool thing is that setting boundaries is a clear and kind way for you to show the people in your life how you want to be treated.
With your family, share what time you will be waking up to do your routine and ask for what you need to be able to make this happen. Encourage the people in your household to do the same with their morning, so that you can all show up as your best for each other.
As far as work boundaries go, unless you’re responsible for saving lives, try swapping out checking texts, emails, and social media for something non-screen related.
Let your co-workers and/or clients know what time they can expect to hear from you.
Put your phone on “do not disturb.”
This is your time. Period.
Give yourself space for your morning routine to change
Just like in your workouts, your morning routine will evolve as you learn new tools, have scheduling changes, different life stress, and responsibilties.
Let your plan change as you change.
Just because something worked for you in your 20’s, doesn’t mean that will be what you need in your 30’s, 40’s, 50’s, and beyond.
Figure out what you need in this season of your life.
Summing it up
The perfect morning routine doesn’t exist because you are unique and your life will continue to evolve each year.
As a busy person, the morning routine that is going to serve you best is the one that easily fits into your day, supports your circadian rhythm, and leaves room for flexibility.
Share your boundaries with your family, friends, and co-workers so that they can support you.
Most importantly, when your routine stops giving you what you need, give yourself permission to edit the plan.
Need help creating a morning routine that sets you up to win your day?
I teach coaches, trainers, and athletes 35+ how to crush their workouts AND feel great during the other 23 hours outside the gym.
Check out how we can work together in-person and virtually by clicking here:
Julie Shiller is the owner of The Other 23 Hours Coaching, a personal training and lifestyle coaching business serving Palm Springs, CA and the world.
Julie started her career in the social work field before transitioning to the health and fitness space.
She brings a holistic mental and physical health perspective to her decade + of experience working with training clients from all walks of life
She specializes in working with clients 35+ who want to feel their best inside and outside the gym.
Shiller holds high-level certifications as a Pain-Free Performance Kettlebell and Performance Specialist, Precision Nutrition Coach, and Sleep, Stress Management and Recovery Coach.
Before becoming a coach full-time, Julie earned her BA in Sociology from the University of Hartford and her MSW from the University of Denver.
The Other 23 Hours strength and conditioning program is Julie’s signature coaching membership that emphasizes the importance of rest and recovery first in order to optimize sleep, fitness, and health outside the gym.
She is also the co-host of The Other 23 Hours Podcast with her wife, licensed clinical social worker, Kelsey Hopson-Shiller. They recently relocated to sunny Palm Springs, California with their black lab, Millie and tuxedo cat, Mustache.
When she’s not working, you can find Julie on the hiking trails or exploring a coffee shop in her new desert home. She believes that the key to living your fullest, boldest life is all about balancing our challenging efforts with intentional rest and recovery.
