For many of us, the words calm and morning rarely cross paths.
Unless you’re lucky enough to be a natural morning person, leaving your warm comfy bed to face that first hectic hour of the day can be. a. struggle.
How we start our day is important. It sets the tone for what’s to follow.
A good morning routine can positively influence your attitude, energy level, and performance throughout the day. Which is why it can be important to invest time into getting it right.
Noisy alarms, lost keys, toothpaste stains, forgotten homework or burnt toast all have the ability to start the makings of a pretty stressful day.
And today, many of us are faced with the added stress of navigating the new normal - working from home, social distancing, home-schooling- all paired with the uncertainty of what’s to come.
Stress can have a huge impact on both our physical and mental wellbeing and we can all agree that a stressed-out morning is not the best way to set yourself up for a happy and productive day. To help restore some calm to your day, we’ve put together a step by step list of things that can be used to build a fuss-free morning routine.
Create A Realistic Routine
Be mindful to establish a routine that works for you.
If you plan a routine that isn’t remotely realistic, it’s only going to make you feel like a failure every day that you don’t achieve it. Just because Beyoncé or your sister starts her day with a 30-minute meditation followed by a green juice, doesn't mean it will work for you.
To get started, take a look at your current routine.
What works? What doesn’t work so much?
What are the main stressors?
What are the things that bring me joy?
Now, make a list of everything that needs to get done each morning. We’re talking about the really small details here like:
Do you get dressed before going to the bathroom? Do you shower first or brush your teeth first? Do you take a shower in the morning or in the evening?
The more specific you are with your morning routine, the easier it’s going to be to execute it.
Give Yourself Time
Lack of time or that feeling of ALWAYS being in a rush can be some of the main reasons why we feel stressed out in the morning.
The key is to aim to allow yourself more time than you think you need- allowing for uncooperative hair or a breakfast spill disaster. On days without these hold-ups, you’ll have bonus time for enjoyable activities or that extra cup of much-needed coffee!
If you find yourself struggling to get anything done each morning, reduce your stress by setting your alarm clock a little earlier.
If you’re a night owl and you’ve tried waking up early, you’ll know that this is easier said than done but there are a few things that can help:
- Leave the curtains open a little each night to let natural sunlight creep in or invest in a sunrise alarm clock that allows you to wake naturally and gradually.
- Avoid pushing the snooze button- this can actually make things more difficult. Instead, count to 5 and then slowly get yourself out of bed.
- The key to becoming a morning person is going to bed and waking up at relatively the same time every day — even weekends. Try gradually moving your schedule back 15 or so minutes at a time to help your body to adjust.
The good news is that it only takes your body 4–5 days of waking up and going to bed at the same time to adjust to the new schedule.
Irregularity and uncertainty can weigh heavily on an anxious person's nervous system, so creating a daily routine can help soothe worry.
Having a basic structure to your day reduces the need to make decisions about what to do next and helps to anchor that restless, flighty nervous energy.
Do your sleepy self a favour and aim to prep everything for the morning before you go to bed. This minimises the number of responsibilities everyone has in the morning and makes things easier if the more arduous tasks are already taken care of.
Here is a list of things that we recommend preparing the night before:
- Check tomorrow’s diary & weather forecast to plan suitable outfits accordingly
- If you plan to exercise in the morning or at lunch, have your gear out and ready to go
- Prepare your breakfast in advance.
- Leave out a glass beside your box of Triumph to remind you to take your supplements.
- Keep items such as keys, your purse and your umbrella in familiar places so you aren’t grappling to find them each morning.
- Place post-it notes by the front door with any vital reminders for the day
All just simple things that can make a huge difference.
Start with an Energy Boost
Are your eyelids sagging as the afternoon wears on? Do you crave sugary treats and caffeine regularly throughout the day?
Chances are, what you are feeding or not feeding your body in the morning could be to blame!
Low energy and fatigue can increase our anxiety levels and make it harder for us to deal with any unexpected challenges that the day might throw at you. To give your body the boost of energy it needs to power through your day and keep stress at bay, we recommend the following:
- Always Eat Breakfast- Studies have shown that people who eat breakfast every morning report less fatigue and stress than people who skip it. High-fibre foods, like porridge, stick with you longer than bread or pastry and as the day wears on, they'll prevent you from getting hungry. If you are short of time, consider preparing something the night before such as overnight oats!
- Remember To Stay Hydrated- Dehydration can leave you feeling drained and fatigued. We recommend filling a water bottle up each morning and setting yourself targets to refill it every couple of hours.
- Swap the Caffeine for a Natural Boost- The coffee hit is an essential start for millions of us around the world every single morning. But a large percentage of coffee drinkers have to put up with unpleasant side effects such as anxiety, insomnia, digestive issues and headaches. For an energy boost without the jitters, consider swapping your morning coffee with our monthly cycle supplement Triumph. Each dose of Triumph includes natural energy-boosting and caffeine-free ingredients such as Green Tea, Maca, Ginseng and Co Q10 Ubiquinol, designed to have you feeling your best each day!
Reclaim the Morning
Sometimes the morning can be viewed as a stepping stone for the rest of the day but we believe that when used wisely, it can actually be really valuable and enjoyable time.
Getting out of bed is much easier if you have something that you’re looking forward to. Something that gives you joy and excites you.
Aim to allocate 10 minutes of uninterrupted me-time to do whatever you like. It’s different for everybody but whatever it is, make sure there’s at least one activity every morning that is just to excite you and improve your mood.
Here are some of our favourite ways to spend some me-time in the mornings:
- Meditation is perfect for stopping anxiety in its tracks. If you deal with anxiety, it's important to focus on your breath. Practice deep breathing exercises using a guided meditation app or video to help you if needed.
- Who doesn't like starting the day with a little music? Sing along to your favourite song as you get ready, and even dance out the negative energy. If you're seeking something calmer, make a playlist of soothing sounds and music to play in the morning.
- Use any spare moments in the morning to get your body moving. Exercise has been proven to make us feel better and reduce stress. We are loving Fitness Coach Joe Wicks daily workouts which are perfect for getting the entire family involved.
As we’ve shown, mornings don't have to be rough. By doing a few focused things when you wake up, you can set yourself up for a reduced stress day with a calmer frame of mind.
We’d love to know- how do you start YOUR day? Leave your tips in the comments below!
If you enjoyed this blog, why not check out some of our other similar posts:
- 5 Realistic Daily Habits Inspired by Successful Women
- How To Stay Calm and Maintain a Healthy Immune System
- How To Navigate Self-Care & Prioritise Yourself During Motherhood