Hey Reader,
Did you know that last Friday was "Quitters Day"? You know, the second Friday in January where most people have already quit or given up on their New Year's Resolutions.
I hope you're not in that group! But, if you are, or already struggling, I have something that I think can help. Not just with a resolution, but with your intentions for your life.
Your morning routine.
Like it or not, you already have a morning routine. It might not feel intentional, but it’s there.
- If you’re hitting snooze three times before rolling out of bed, that’s your routine.
- If you grab your phone and scroll through emails or social media before your feet hit the floor, that’s your routine.
- If you lay in bed and ruminate on everything that's going wrong or mistakes you've made or worries you have, that's your routine.
The question isn’t whether you have one—it’s whether your routine serves you.
Now that you’ve recognized what yours looks like, ask yourself: What do I want it to be?
Morning routines set the tone for your day. They influence your mental clarity, productivity, and emotional resilience. Starting your day with intention helps you show up as your best self—for your work, your relationships, and your personal goals. And it really helps when you're working to make change - as in those resolutions I mentioned earlier.
Science backs this up. Studies show that a structured morning routine:
- Reduces stress by creating predictability.
- Boosts focus and productivity by starting with mindful practices.
- Enhances mood by incorporating habits like movement or gratitude.
Intentional mornings can make the difference between merely surviving your day and thriving in it.
Now I'm also sure you've read about people's morning routines taking 2 hours or not accounting for the fact that you have kids or people who depend on you. I know that kind of routine isn't realistic and worse, not sustainable. But you can create one that is. And one that works with you and for you and not against you from the start.
Now the important question is: What do I include in my Morning Routine?
Here are some science-backed habits you can add to your mornings to create a more intentional start to your day. Think about creating your routine with the least amount of things you can do for the highest return, not a way to figure out how to add them all in.
- Meditation: Even 5-10 minutes of mindfulness can reduce stress and improve focus.
- Gratitude: Just acknowledging 1-3 things you're grateful for reframes your perspective and builds resilience.
- A Walk or Fresh Air: Exposure to sunlight early in the day regulates your circadian rhythm and boosts energy. All it takes is 5-10 minutes. And bonus, this one improves sleep quality!
- A Glass of Water: Rehydrate after a night of sleep to wake up your body and mind. Yes, even before your coffee. Especially before your coffee!
- Movement: Stretch, do yoga, or exercise to release endorphins and increase alertness.
- Making the Bed: This small act of accomplishment sets a productive tone for the day.
- Journaling: Reflect or set intentions for the day.
- Reading or Listening to a Podcast: Feed your mind with something inspiring or educational.
If you want to explore this further, here are some helpful articles, podcasts, and tools to refine your routine:
- Article: A Psychologist Explains Why A Good Morning Routine Is ‘Non-Negotiable’
- Podcast: The Miracle Morning by Hal Elrod
- Book: Atomic Habits by James Clear
- Tool: The Life Intended Journal and Planner (shameless plug...use this to structure your mornings with intention!)
Remember: It’s not about creating the “perfect” morning routine. It’s about creating one that aligns with your goals, values, and what brings you joy. It's about starting out on offense, not defense and being in control.
Let me know—what’s one thing you’re adjusting as a part of your morning routine this week?
