6 simple science-based tips for an effective morning routine
My Nigerian mother would always say how you begin a thing is very much how you end it. Recently, I’ve found that to be true about days. According to INC’s The Scientific Reason Why Being A Morning Person Will Make You More Successful”, a structured morning routine cultivates success.
This is no surprise when you consider that Elon Musk, Mark Zuckerberg, Serena Williams, Warren Buffet, and Apple CEO Tim Cook, all confess to having a morning routine.
But as tempting as it would be to copy and paste the routines of your idols, I don’t think you should. Your morning routine should be authentic and cater to your needs in the morning.
As Erin May Henry, business coach and successful Youtuber said on Instagram recently, your morning routine should be what you want it to be, not what you’re told it should be.
However, even though morning routines should be bespoke, there are still science-backed tips that can apply to all of us.
Wake up early
Harvard Biologist, Christoph Randler discovered that early risers are more proactive. They are more likely to anticipate and tackle problems efficiently, leading to increased success at work and in business.
A proactive mindset not only leads to increased productivity but workflow and a more alert mental state.
Proactivity aside, in a University of Toronto study, early risers reported higher levels of happiness. So while it may be nice to tug on the sheets and hit the snooze button, the verdict is out and you need to join Apple CEO Tim Cook in the early rise.
Avoid technology
According to empowerment psychologist Jay Rai, when we wake up in the morning, our brains switch from delta waves to theta waves to alpha waves to beta waves and then gamma waves.
Alpha waves are produced when you’re awake but relaxed and not processing much information.
When these waves are present, you are less anxious, less stressed, and according to some more creative.
Checking your phone first thing in the morning interrupts this smooth transition, priming you for distraction throughout the day.
It also leaves you vulnerable to bad news and bouts of comparison from social media causing your cortisol (stress hormone) levels to rise.
Hence, for a productive morning routine, replace checking your phone with activities that increase your alpha waves like meditation, breath work, and gratitude journaling.
Drink water
In 2016, a study found that water has a significant impact on cognition and mental performance. Similarly, a 2019 review found a trend of improved mental performance in hydrated participants.
Although hydration should go on throughout the day, starting your day with a glass of water can boost your alertness and productivity.
Rania Batayneh, MPH, nutritionist, and author of The One One One diet explains that water makes up 73% of the human brain making it crucial for maintaining optimal brain function.
According to her, dehydration is one of the biggest indicators of low energy, making water a go-to drink for the morning hours.
Get light
The brain regulates sleep and alertness by our circadian rhythm which is our sleep-wake pattern over a 24-hour day. It is very sensitive to light.
According to an article by the CDC, The light/dark cycle of the sun has a powerful effect on the circadian clock, sleep, and alertness.
Your body’s circadian clock responds to light, as a signal to be awake, and dark, as a signal to fall asleep.
So, to get rid of the need to crawl back into bed after you wake up, expose yourself to bright light, preferably from the sun.
Get moving
A 2019 study published in the British Journal of sports medicine found that morning exercise improved attention, focus, and decision-making. This coupled with breaks from sitting saw an even bigger brain boost.
The boost was the result of an increase in brain-derived neurotrophic factor (BDNF), which was higher in people who did morning exercise than those who didn’t.
Morning workouts have also been found to be the most effective for weight loss according to a study published in EBIO medicine in 2015.
Include the release of endorphins (a hormone that improves mood and impacts happiness) at the end of a workout and a morning workout is a fantastic addition to your routine.