If you find yourself hitting the snooze button three times when your alarm goes off, checking your email in bed, or regularly rushing out of the house hungry and stressed in the morning, it might be time to think about a healthier morning routine.
Why is a morning routine so important?
The morning routine has been omnipresent in coaching, advice and social media for several years. The basic assumption is that the time immediately after getting up can determine the course of the entire day: those who start the day positively, healthily and in a tidy mood take the good mood with them and are better prepared for challenges. In the long term, good habits in the morning hours can actually help to better overcome morning sleepiness and sleepiness.
Famous people often serve as role models: During his time in the White House, former US President Barack Obama spent 45 minutes in his weight room immediately after getting up, and then had breakfast with his family – without reading his emails in the meantime. Tidying icon Marie Kondo describes how, after getting up at 6 a.m., she immediately opens the window, lights incense and mindfully prepares a Japanese breakfast of rice and vegetable miso soup.
5 ideas for a healthy morning routine
Even if the thought of strength training and miso soup in the morning may seem strange to you, morning routines also make sense from a scientific point of view. It is important that you find your own personal approach to elements such as exercise, introspection and healthy eating. Because the easier an activity is for you, the faster it becomes a routine – and thus a good habit from which you will benefit in the long term.
Let in air and light
Raise the blinds and open the windows – that’s definitely a good idea to wake up properly in the morning. Natural daylight is one of the most important factors influencing the human sleep-wake rhythm . So if you let the sun in, you create the best conditions for gently switching your body from rest to activity mode. Your mood also benefits from natural daylight in the morning. In the dark season, you can at least enjoy the oxygen-rich air, which not only wakes you up, but also ensures a good indoor climate.
Meditation and mindfulness exercises
Turn off your cell phone alarm and use the opportunity to check your inbox and messages? Better not. The feeling of being constantly available can lead to you missing signals from within: How am I actually feeling today? How is my body? What thoughts want to surface? Meditation or mindfulness exercises – like a so-called “body scan” – can help you listen to your entire body. Regular meditation has been proven to reduce stress and anxiety and improve concentration.
Writing and aligning thoughts
If you wake up in the morning with a tangle of thoughts or an indefinable bad feeling in your head, try picking up a pen and paper. Similar to classic mindfulness exercises, free and creative writing – for example in the form of so-called “morning pages” – can help you clear your head and give form to subconscious thoughts. In addition, surprising ideas and impulses sometimes emerge. Some studies even come to the conclusion that regular writing can have a positive effect on the symptoms of depression or anxiety disorders .
Sports or yoga morning routine
Exercise is good for you and is one of the most important factors in keeping your body and mind healthy in the long term – regardless of the time of day. But according to some studies, exercise in the morning is particularly effective in improving muscle strength, endurance, blood sugar and hormone levels. Try out what is good for you, what can be easily integrated into your morning routine and puts you in a positive mood. For some, this is a morning jog in the woods, for others, a short strength training session or a morning yoga routine in the living room. It is not important which physical activity burns the most calories or looks the best; the key is that you stick to it regularly and over the long term – in other words, develop a habit.
Healthy breakfast – or not?
Healthy eating habits also pay off – and that’s not just doughnuts or croissants from the bakery. If you take time in the morning for a nutrient-rich breakfast with fresh ingredients, you’ll provide your body and brain with energy for the day. How about a hearty wholemeal bread with hummus, cherry tomatoes and fresh coriander? If you like it sweeter, you can prepare a colorful muesli with seasonal fruit, whole grain oats , linseed and chopped hazelnuts – rounded off with yogurt and a pinch of cinnamon or a teaspoon of honey.
If you don’t have an appetite in the morning, don’t force yourself. There is still no scientific evidence to show whether it is healthier to eat something in the morning than to skip breakfast. However, if you regularly end up in the station bakery with a craving without breakfast, you can prevent this: put together a healthy and delicious box as part of your morning routine. If you prepare it consciously and with all your senses, it can also be a small mindfulness exercise.
How to establish and maintain a morning routine
It takes time for a morning routine to actually become a habit: In a study in which participants were asked to do a healthy activity every day, it took an average of 66 days before they performed the action automatically. This means that in the beginning you may have to pull yourself together and you need a little patience. To minimize the risk of frustration and relapse into old habits, it is a good idea not to change everything at once. Start with small routines that are easy for you: perhaps open the window, take a deep breath, drink a glass of water after breakfast.
It can also help to link habits together – for example, doing ten squats every time you brush your teeth – or setting a reminder tone on your phone to remind you not to forget your morning routine. It is important that you create your own personal path: the morning routines of famous people and influencers may be impressive. But the best morning routine for you is the one that you feel comfortable with and that is good for you in the long term.