There’s no hard-and-fast rule for what a morning routine should look like — what works for you might differ from what works for someone else. Here are 12 things experts suggest adding to your morning routine to set yourself up for a successful day.
1. Start Your Morning Routine the Night Before
One of the best ways to ensure you’ll stick to your new routine, says Lee, is to prepare for each morning by getting enough sleep the night before. Try shutting off screens an hour before bedtime and having a cup of calming decaffeinated tea to help you get to sleep faster, she says.
2. Wake Up With a Sunrise Alarm Clock
Sunrise “alarm” clocks are a lot less jarring than conventional sound alarms, says Lee. “Being eased into waking sets the stage for a better mood,” she says. Some clocks on the market also have gentle sounds you can select to accompany the light, says Lee. If you’re not sure which clock to try, consider asking your doctor or therapist for recommendations.
3. Make Your Bed
Making your bed not only helps neaten up your bedroom after a good night’s sleep, but it can also give you a sense of accomplishment first thing in the morning, says Lee.
4. Try Journaling
5. Let Invigorating Scents Wake You Up
- Coffee Breathing in the smell of coffee may help you feel more alert, research suggests.
- Peppermint The scent of peppermint essential oil may help lessen fatigue and boost alertness, according to a small study.
- Rosemary Rosemary essential oil is a stimulant, and smelling it could help you feel more alert and awake, research suggests.
- Sage Also known as Salvia, sage and its aroma may benefit attention, memory, and alertness, according to research.
6. Practice Deep Breathing
- Breathe in to the count of four.
- Hold your breath to the count of four.
- Breathe out to the count of four.
- Hold to the count of four after you exhale.
Repeat this process as many times as you’d like.
7. Fix Yourself a Morning Beverage
“A morning drink for many people has as much to do with ritual as the drink itself, and lets their brains know the day is starting,” says Lee. Coffee is a favorite for many because of its energizing effects. But if caffeine makes you jittery or anxious, there are other beverages you can try to start your day, says Lee:
- Decaf or low-caf tea (like herbal varieties)
- Hot cocoa
- Warm nonfat milk
- Green smoothie with avocado, kiwi, or other healthy green produce
8. Choose Activities That Make the Rest of Your Day Easier
For some people, a big morning motivator is to avoid having a lot of chores to do toward the end of the day, says Brendel. For example, if you make a habit of immediately washing the dishes you used for breakfast, you won’t have to deal with those dishes later in the day, she says. This can be especially helpful if you frequently find yourself zapped of energy after work or school.
9. Get Your Body Moving
If a high-intensity, high-energy boot-camp-style workout or cardio exercise motivates you, go for it, Lee says. If you’re looking for something that’s a little gentler on the body or to wake up a little more slowly, Lee says lower-intensity movement can help, too. Even just stretching in the morning can help your body wake up and release endorphins (hormones that reduce stress and boost mood), she says.
10. Call or Text a Friend
If you have trouble getting going in the morning, it could help to have a “buddy” — such as a friend or family member — to keep you accountable, says Lee.
For instance, you could ask your buddy to check in with you each morning to make sure you’ve woken up and gotten your day started (via text, phone call, or in person if it’s someone you live with). Or if you have a coworker who lives near you, you could ask to commute together. That can make the trip more fun while boosting your odds that you’ll leave the house on time, says Lee.
11. Start Small
Try committing to just two or three things to start with, like making your bed or doing light stretches. This way you can start to feel more organized and ready for the day without feeling overwhelmed, says Brendel. Then, you can gradually include more activities in your routine as you’re able to.
12. Focus on Small Victories
If you were able to get up and have coffee, take a shower, or accomplish whatever you’d planned for your morning, congratulate yourself for sticking to that, says Brendel. Small victories add up over time. Try to avoid discounting the positive, or minimizing the good things you’re able to do.
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