Rise and thrive: Your seven step morning mastery plan
It's so easy to start the day feeling rushed, overwhelmed, or disconnected. I assume it’s easy, because that’s how I used to feel all the time. The trouble with kicking things off like this is that it sets the tone for the whole day. We end up feeling unproductive, lacking focus and generally out of sync with what’s important. So I thought about the things which helped to make me feel set up for the day and put them together into a simple morning routine which will get you set up for the day.
This routine isn’t just so that you can start your day better, it’s so that you can RECLAIM it. I’ve included proven purposeful steps with a balance of light exercise, wellness and something which I personally think is the most important, reflection.
Don’t look at this as a morning routine, but a daily reinvention.
Whether you're struggling to find a moment for yourself in the chaos that is your life, looking to increase productivity and focus, or just trying to bake in some calm and purpose to your morning, this will help you to get balanced and more fulfilled.
Let’s turn your morning into a launchpad for who you’re going to be today in under an hour.
Wake up and hydrate (5 Minutes)
Set a consistent wake up time to regulate your body's internal clock.
Put your phone out of reach to avoid snoozing your alarm in the morning
Start the day with a glass of water.
Tip: Coffee drinkers - Did you know that delaying caffeine for an hour and a half after you wake up makes the caffeine more effective when you do have it?
Mindfulness or meditation (10 Minutes)
Do a brief mindfulness or meditation session. Headspace is really good and only £4 a month last time I checked. Alternatively you can always find the daily calm on YouTube, which to be honest is great for a freebie.
Journaling on gratitude (2 Minutes)
Write down three things you’re grateful for. Don’t skip this step, just do it. Then make sure you read it back, you’ll prime yourself for a positive day.
Light stretching (3 Minutes)
Do some gentle stretches to wake up your muscles and joints.
Include neck rolls, shoulder shrugs, arm stretches, and leg stretches.
Light exercise (15 Minutes)
Nobody is expecting you to train like Arnie in his prime first thing in the morning, so choose an exercise that suits your fitness level, such as:
A small yoga session which you can find on YouTube here, focusing on stretching and strengthening.
A quick HIIT routine to get the blood bumping and burn calories. Here is one you can try online.
A low impact exercise like cycling if you have joint concerns and you have a bike.
Or if you regularly exercise and fancy ramping things up, get some weights out and get creative.
Aim for moderate intensity to elevate your heart rate without overexertion.
Healthy breakfast (10 Minutes)
Have a balanced breakfast that includes protein, good fats, and fibers such as overnight oats with fruits and nuts, a smoothie with greens and protein powder, or scrambled eggs with some tomatoes. If you’re vegan then aim to get a nice amount of vegan protein along with the other things mentioned.
Tip: If you generally keep your fridge stocked with healthy foods like these or similar then you will make this habit easier. Habits are proven more likely to stick to if they are easier, the same way it’s easier to break bad habits by making them harder. But that is for another time….
Planning and goal setting (5-10 Minutes)
Review your tasks and goals for the day.
Set a clear intention or focus for the day.
This section is crucial…
Rather than starting a day without purpose or direction, start a day with meaningful intent, motivation and commitment.
If you want to add a little focus music in the background here are a couple that I like:
Or
Mindful transition to work or daily activities (5 Minutes)
Take a moment to mentally prepare for the day ahead.
Practice deep breathing or a quick mindfulness exercise to center yourself.
Tips:
Customisation: Everyone lives very different lives, so you should modify this routine to fit your lifestyle and goals, whatever they may be.
Gradual Introduction: For those new to morning routines, I suggest starting with a few of these bits and gradually adding more.
Consistency: If you want to create a habit, regularity is a non negotiable. It’s not an exact science but loosely the 21/90 rule suggests that it takes 21 days to create a habit and 91 days to cement it.
Preparation: Lay out exercise clothes the night before and have a breakfast plan.
Mindfulness integration: Practice mindfulness during your morning activities, like while stretching or eating.
Time Management: Keep an eye on the clock to check you're moving through your routine at the correct pace.
Let me know how you get on!