Getting the right start to your day is one of the most important steps you can take towards achieving balance in life and accomplishing your goals.
Whether it’s getting better grades, launching a business, or just improving your mood and energy levels – having a morning routine that works for you will set the tone for success all day.
In this blog post, I’ll be discussing 17 activities that can make up an effective morning routine so you can truly get off on the right foot each and every day!
How to Create Your Perfect Morning Routine
Step 1: Create a Frame Work to Build a Routine
A well-planned morning routine is essential for having a successful start to your day!
Setting aside an allotted amount of time can ensure you get done everything that matters, and helps prevent you from feeling rushed or worried.
Additionally, establishing a consistent wake-up time every morning will help regulate your body’s internal clock, so it’s easier to go to sleep at night and feel refreshed when the alarm goes off in the AM.
Prioritizing your most important task first helps. It may be exercise, meditation, or even getting straight into an important task at work – putting it off means you’re more likely to get distracted, run out of time, and not do it.
Another tip is to have things laid out the night before and ready to go in the morning. The last thing you want is for your headphones to be out of battery when you’ve just spent 10 mins trying to find them! Plan the night before.
But remember, even with a structured routine – you still need to be flexible. Allow adjustments if needed, because every day isn’t going to be the same, life happens, and unexpected things pop up.
Step 2: Decide on what you want to achieve and why
Why do you want to create a new morning routine? What are you trying to change about yourself? Having a purpose behind your lifestyle change is essential for staying on track, even when challenges come up.
You might want to be more productive, have more energy, and become healthier – whatever it is that you’re trying to achieve, make sure you stay focused on it. Remind yourself why you’re doing this every morning when negative thoughts or feelings arise.
Keeping sight of why you’re doing what you’re doing will help you stay motivated and consistent.
Step 3: Fill in your time slots with activities that are specific to your goals
Now that you have your framework and purpose for creating a morning routine, it’s time to start filling in the details. Your morning routine should be tailored specifically to your needs and goals – what works for someone else may not work for you!
When deciding on activities, consider things like physical movement, mental stimulation, relaxation exercises, connecting with yourself, and setting daily intentions.
Here are 17 ideas to help you build your perfect morning routine
Cold Showers or Ice Baths
Taking a cold shower can come with many great benefits! Brown fat is stimulated in the colder temperatures, which helps increase your metabolism and encourages effective weight loss.
Along with increased metabolic benefits, taking a cold shower can actually help you build up stronger willpower and improve your tolerance for stress because it forces you to confront discomfort and fire up the nervous system. Whether it’s feeling more powerful or having an increased tolerance for pain, there are plenty of advantages to incorporating cold showers into your daily routine!
Research indicates that the optimal length of a cold shower to get the benefits is between 30-90 seconds. This range is pretty broad, so it’s important for individuals to figure out what works best for them. If you’re just getting started, try gradually increasing your cold showers from 10-second intervals moving up to the full 90-second length.
Moreover, there are various methods and techniques within this range that can help make taking a cold shower more comfortable — such as starting with warm water and slowly transitioning to colder temperatures or utilizing shower cycles that alternate between hot and cold. Everyone’s body is different, so don’t be afraid to experiment and find what feels right for you!
Manifestation is all about using the power of positive thinking and visualization to bring good stuff into your life. Basically, you set an intention or desired outcome, focus on what you want, and visualize it as if it’s already happened. This is done best via meditation.
In regards to how long they need to be, I think the longer the better, ideally you want to live in the reality that you create for as long as possible to feel the difference, sometimes that’s 10 minutes, sometimes that’s 2 hours!
Before committing to a practice, find the duration that works best for you and make sure you have the time.
Additionally, frequency is just as important here – regular daily sessions are far more beneficial than infrequent long ones
How to do a manifestation meditation
Start by finding a quiet and comfortable spot where you won’t be interrupted, and lock a door if you need to – having privacy will allow you to ‘let go’ more. You can sit or lie down, though I would recommend sitting to avoid falling asleep!
Next, set your intention. This should be something specific, rather than a general goal. Something like getting a free coffee in the morning or receiving $100 out of nowhere.
Once you have your intention set, close your eyes and start visualizing it. See yourself living the reality of what you want already happening. See the details, feel the emotions that come with it, and make sure to focus on feeling gratitude for what you are manifesting in the present moment. When you’re finished, try and keep that energy with you throughout the day, live today like it’s already manifested.
Centering meditation is an excellent way to reconnect with your true self. The purpose of centering meditation is to bring balance and harmony to all chakras, or energy points in our bodies. There are many benefits from this practice, including feeling more at ease with yourself and tuning out distractions when faced with the struggles of daily life.
How to do a centering meditation
To do a centering meditation, sit in a comfortable position with closed eyes and focus on your breathing while visualizing each chakra spinning in harmony. This process works to channel positive energy so you come away feeling balanced and nourished mentally, physically and spiritually- ready for anything that comes your way!
Fresh Fruit and Vegetable Juicing
Juicing fresh fruits and vegetables can be an incredibly powerful way to charge up your body. By taking in the life force of all that nature has to offer, you deliver vital nutrients directly to your cells more efficiently than with whole foods. Not only that but juicing enables us to get multiple servings of fruits and vegetables into one glass.
Get Direct Sunlight
Soaking up some morning sunshine can do more than just boost your mood—it has a number of well-documented health benefits! Sunlight is known to help regulate the body’s natural sleep cycle and give an energy lift, as well as support healthy immune system functions.
Plus, exposing yourself to sunlight could even be linked with reducing stress levels and improving overall feelings of well-being. Andrew Huberman goes in-depth on this topic (and many others) during his podcast – check it out for all the details!
An affirmation is basically a phrase or statement used as positive reinforcement – one which, when repeated regularly with focus, can reprogram your thoughts and feelings, so that you can become more confident and capable of achieving your goals. Try it out for yourself: repeating phrases like ‘I have what it takes’ or ‘I’m capable of great things’.
It is also important to say the affirmation with passion and emotion so that it resonates deep within you. Make sure to choose affirmations that are specific to your goals and that reflect the positive outcome you desire.
Incorporating breathing exercises into your morning routine can have a huge range of positive effects on both physical and mental health.
Just a few minutes of practice can make a big difference to your day-to-day wellbeing, by reducing levels of stress, improving concentration and focus, and increasing feelings of calm.
Deep breathing involves inhaling through the nose while allowing the abdomen to expand before exhaling slowly through the mouth
Alternate nostril breathing requires the closure of one nostril at a time when inhaling and exhaling.
Box breathing helps to regulate breathing patterns – simply inhale for a count of four, hold for a count of four, exhale for a count of four and then hold again for another count of four before repeating the pattern several times during each exercise session.
Practicing Yoga in the morning is really popular for a reason. Yoga can be incredibly beneficial for both your physical and mental health.
Moving slowly and mindfully helps to wake up the body and get it ready for the day ahead. It can help to gradually increase your heart rate, which in turn can increase your energy levels as well as help to reduce stress hormones.
By doing some morning yoga, you are also giving yourself that much-needed time to check in with your body and how it is feeling on any given day.
Additionally, mindful movement throughout the day can help to break up the monotony of sitting at a computer or desk, while still providing a positive form of exercise that doesn’t take hours out of your schedule.
Incorporating visualization exercises into your morning routine can help to boost your mood and positively start the day. Visualization exercises can provide clarity, focus, and motivation, helping to reaffirm your goals and intentions while also releasing stress and worry.
Taking just five minutes a day to visualize yourself achieving success or engaging in something enjoyable can give you an extra burst of energy and enthusiasm for the day.
An excellent aid I use for visualisation is Mind Movies – which are basically a video version of a mood board. You create and edit the video with your own inspiring images, text, and music. It’s simple to do and once you have created the Mind Movie, it can be watched as part of your ritual for daily success.
Emotional Release Exercises
Many of us have experienced the relief we feel when our emotions have been released, be it through laughter, crying, or simply venting our feelings. It’s no surprise then that embracing positive practices to release emotions on a daily basis can reap significant mental health benefits.
We can actually do this intently and experience that relief every day. I believe emotional release is the practice the world is crying out for right now. Incorporating this kind of practice into your morning routine will give you the biggest return on investment and if done right, the fastest.
Heartmath Heart Coherence Breathing
HeartMath heart-brain coherence breathing is a simple, yet powerful tool that can help individuals regulate their emotions. By intentionally focusing on the breath and gently guiding it to form a harmonic rhythm, people can tap into deep physiological states of relaxation and calmness.
This technique gives the practitioner access to an increased awareness of their inner feelings, allowing them to better manage stressful situations from a place of resilience rather than reactivity.
Additionally, science has shown that when using this technique daily, it can lead to improved overall emotional regulation and productivity – making heartmath heart coherence breathing a valuable asset in one’s mental health toolkit.
Tapping/EFT (Emotional Freedom Technique)
Tapping/EFT, also known as Emotional Freedom Technique, is a psychological acupressure technique that has been proven to be very effective when it comes to managing emotions.
It works by tapping certain points on the body while focusing on the emotion you are trying to manage. Doing this helps to release emotions and tension which can then reduce the physical issues that may be associated with that particular emotion. The process is surprisingly simple yet effective in helping one calm their nerves and bring feelings of relaxation or peace.
Max Strom – Breath to Heal Technique
He created an innovative method to effectively manage mental health issues like anxiety and depression. His uniquely targeted breathing exercises have been tested in the field, aiming to resolve underlying causes instead of just treating symptoms for a swift remedy. I personally use his breathing methods and can confidently say they work!
Journalling is a great practice to get into if you want to improve your mental health and develop better communication and problem-solving skills. It involves writing down your thoughts and feelings, as well as recording life events, reflections, ideas, and insights in a dedicated notebook or journal.
When done regularly, it can lead to notably improved emotional well-being. Journalling allows people to process their emotions, gain clarity on difficult decisions, as well as become aware of patterns in their behavior. Plus, venting about problems can be a great stress reliever that keeps anxiety at bay.
Starting a journal can be intimidating, but it doesn’t have to be. Once you start journalling, it can quickly become a great outlet for expression and creativity. The best way to begin is to simply open up the pages to whatever is on your mind. Think about what topics you find important or inspiring, such as friends and family, optimism and gratitude, favorite moments, or even learning experiences. And don’t forget that while journalling is also a great way to process things in your life that may not be as positive like hardships and losses.
Write down your dreams
Writing down your dreams in the morning can help your subconscious communicate with your conscious mind. Have you ever woken up from a dream feeling a certain way you can’t quite explain? Your subconscious may be trying to pass on a message while you are sleeping.
Writing your dreams down, which can often appear as pictures, unlocks a better understanding of your emotions and intuition. Allowing yourself this insight into your inner world can bring emotional clarity and help you identify the potential learning points for yourself in your current situation.
It’s also a first stepping stone to inducing OBEs (out-of-body experiences) or astral projection. When you become more aware of your dreams, you start to become aware of when they’re happening, this can then lead to a trigger to start exploring the inner realms.
Use “The Silva Method”
The Silva Method can be looked as a combination of a few of these exercises in this blog. This method is predominantly a Meditation but it delivers so much more than that.
The Silva Method is a form of self-development that combines relaxation techniques, guided visualization, and goal setting. It was developed by Jose Silva in the 1960s and has been used by millions of people around the world to improve their lives. This method is based on the belief that anyone can reach their highest potential through proper use of the power of their mind.
The Silva Method involves a series of exercises that help to reduce stress, heighten concentration and focus, increase creativity, and develop better problem-solving skills.
One of the key components of The Silva Method is learning how to access an altered state of consciousness. This is done through guided meditation which helps participants relax both physically and mentally.
This does involve a bit of training on the front end to effectively implement this into your morning routine but if done right, your life will be transformed.
You can check out the book which can be purchased online or if online courses are more your thing you can check out Mind Valley’s official course “The Silva Ultramind System.
Setting goals is an incredibly important part of life. It gives us direction and helps to focus our energy, making it easier to stay motivated and on track towards achieving what we want out of life.
Goals enable us to measure our progress and can provide positive reinforcement when we hit them.
Goals ensure that time is used effectively and efficiently – harnessing valuable resources so we don’t have to waste time or energy on things that are not productive for us.
Here are some tips to help you set achievable goals:
1. Get clear on what you want to achieve – be specific with your goal so you can measure your progress and stay on track.
2. Break down your goals into smaller, manageable steps – this will make them easier to achieve and keep track of.
3. Set short-term goals that lead towards long-term objectives – this will give you regular wins and help keep you motivated.
4. Make sure your goals are realistic – overly ambitious targets can backfire if they are too hard to complete, so aim for something attainable but challenging enough to push yourself out of your comfort zone.
5. Track your progress – use a journal or app such as Habitica to monitor how well you’re doing and adjust as needed when things don’t quite go as planned.
Doing hypnotherapy first thing in the morning can be a great way to set yourself up for success throughout the day. By tapping into the power of hypnosis and accessing your subconscious mind, you can start the day with more focus, clarity, and energy.
Hypnotherapy can offer a wide range of benefits, both mental and physical. It can help to reduce stress and anxiety levels, improve sleep quality, increase concentration and focus, manage chronic pain, break bad habits like smoking or overeating, boost confidence and self-esteem, reduce feelings of depression or anger, and even create healthier relationships with other people.
Cooking a Healthy Breakfast
Starting your day with a healthy and nutritious breakfast can be an invaluable addition to your morning routine. Eating a balanced breakfast can provide long-lasting energy for the day ahead, improve your concentration and focus, help you stay in shape, and provide essential nutrients for growth and development.
It can also help to regulate your metabolism and keep hunger cravings at bay until lunchtime. So if you have weight goals may that be losing fat or increasing muscle, including a healthy breakfast in your morning routine is most likely a must.
Starting each day off with a routine that includes activities that contribute to your mental physical and emotional well-being can give you the best chance of success. Whether it’s setting goals, doing hypnotherapy, or cooking a nutritious breakfast – introducing these practices into your morning routine can help you start your day with clarity, focus, and energy which will hopefully lead to more productive days and a better overall quality of life. Give it a try and see what works best for you!
Aidan is a certified personal trainer and former Managing Director of Progressive Supplements, a company specializing in plant-based and natural gym supplements. With a wealth of experience in health and wellness spanning two decades, he's dedicated to sharing valuable health and fitness insights to support your well-being.
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