A healthy morning routine can improve your life and help you achieve your goals
You have probably heard of the morning rituals of successful people in business, politics, arts, and show business. As divas, we are authentic and we create our own rules, so instead of following someone else's morning ritual, I invite you to create your own based on your goals and priorities.
How a morning ritual can improve your productivity
Like many of you, I used to get my phone as soon as I woke up to scroll through my work emails. If something came up from Asia overnight (or from some colleagues that worked until later than me) I'd start replying to the emails before leaving bed.
After some time of being connected to work almost full-time, I was not feeling happy, my level of stress was high and my work satisfaction started to go down. I talk about how I turned it around in another post, and creating a morning ritual was one of the most important things I've done to recover my daily excitement and joy.
Instead of googling the morning rituals of people you admire, answer this simple question: 'How do you want to feel during your day and what are your priorities?'
I want to have the energy to perform at my best at work or in whatever activity I am doing. As I am a 'morning bird' I wake up early and full of energy (tips to check how your energy varies along the day on this post), so I could leverage that to have a morning routine that keeps me energized during the day:
1. Meditation to recenter and calm my mind before the day starts I use the Calm for a daily 10 min meditation. By focusing on gratitude and positivity I set my mind up for the day to come.
2. Coffee to increase energy in the morning
I change the recipe of my coffee depending on the mood, but it always has a spoonful of brain octane. It improves my brain power and my energy for physical activity. The result is great, I can't do without it!
While sipping my coffee I write what I am grateful for in my gratitude journal. I also reflect on what I want to be grateful for in the future.
3. Exercise to get the endorphins going and activate the brain
Since the pandemic, I have been working out at home in the morning and going to the gym later in the day which was a change in my routine. I focus on HIIT exercises on Peloton - either a bike ride or bike BootCamp - combined with strength exercises if the time allows. For days with a busy morning schedule, a 10 to 15 min tough bike ride would be enough to prime me for the day ahead.
4. Cold shower to boost the immune system and increase energy
I have been doing it for years now that is natural for me to just jump in without self-negotiation. Turning cold showers into a habit takes time and persistence, so be kind to yourself in the process. You can start with a cold finish and gradually move to a cold shower.
5. Sunlight exposure for mental and physical health
I learned with the neuroscientist Dr. Huberman on his podcast about the importance of sunlight exposure (you have to look to the sun in a safe way without sunglasses for a few minutes every morning) to improve health and optimize sleep as it helps to regulate circadian cycle. That means I now take my breakfast (a plant-based protein smoothie full of fruits and good fats) outside to look at the sun.
Taking the first steps to design your morning routine
So there you have it - a morning routine that can help you achieve your goals and feel more energized and productive throughout the day. But don't just take my word for it, have you tried crafting your own morning ritual that aligns with your goals and priorities? If not, I encourage you to give it a try and see how it can transform your daily routine.
If you're unsure of where to start or need some guidance in creating a routine that works for you, we're here to help. At Type A Performance, we offer services to help you re-design your life and create a personalized morning routine that aligns with your goals and lifestyle. We believe that everyone deserves to feel their best and achieve their fullest potential, and a healthy morning routine is a key ingredient in making that happen.
You are too busy and don't have time to focus on yourself in the morning? Check out how Chief Strategy Officer Soumik Chatterjee spends his morning to be able to focus and set strategies for Petco to get some inspiration.
So what are you waiting for? Take the first step towards a more fulfilling and productive life by crafting a morning routine that works for you. Whether it's walking your dog, playing with your kids, going for a run, or reading the news. Let us help you on this journey to re-designing your life and achieving your dreams.