Building a Strong Morning Routine: Habits for Young Adults


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Are you struggling with building a morning routine, or you’re not sure how to build one? 


You can go about your morning however you deem fit, which is not bad but if you want to get things done daily, be productive, stay focused, take charge of the day, and face every challenge that life throws at you then you need to include some organized activities in your waking hour no matter how small to give your day a good start.  

To build a solid morning routine can be daunting but doable which is why there are people who would rather start their day however life throws it at them- crawling around all day. They get tired even before the day begins. I had my good share of struggles trying to build mine and still building it.

Morning routine will not make all your prayers and wishes come through but it can help you set the tone for the day and position you in receiving answers to your prayers.  

A morning routine is like filling yourself up before attending to the world’s needs, so how are you going to attend to the world empty? You will need to take care of yourself before you get flooded with adulting, deadlines, and emails.

Reports have shown that 92% of people who have a morning routine are highly productive and 1 of 3 people who start their day by cleaning or doing their chores get more things done before the end of the day.

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I’ve put together this guide to show you an easy step-by-step to building a solid morning routine that will help you get your day started on the right foot and set you out working on your daily goals.

Let’s get started!

Why is Morning Routine so Important or Why Should I Care?

1. It Establishes the Tone: Imagine your daily schedule in the morning as the director's cut. It's your chance to make choices, set the tone, and signal to the world, "I'm ready to rock." Starting your day with intention can help you feel like you've accomplished something before the rest of the world has even hit the snooze button for the third time, whether you're preparing for work, class, or life in general.

2. Increases Happiness and a Positive Mood: Your safety net could be a well-organized morning routine. It gives you the motivation to overcome negativity and adds positive energy to your day. You can create a good vibe that lasts the rest of the day by including things that make you happy, whether it's a little thank-you meditation, prayer time, or a little dance-off in front of your mirror. 

3. Improves Productivity and Focus: Have you woken up with this fuzzy feeling in the back of your mind when you wonder if that laptop is a table cover? You may sharpen your mental weapon by following a consistent morning routine. You'll surprise yourself with how much more focused you feel throughout the rest of the day by doing critical tasks, making objectives, and exercising your brain.

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4. Maintains "me time": Being a young adult frequently entails juggling a million tasks at once. A morning routine is a personal invitation to breathe and calm down. Here, you can treat yourself to some self-care activities, like a warm shower, a read-through of a favorite book, or a brief period of meditation, spending quality time with God. It serves as a daily reminder that you are doing well rather than merely getting by.

5. Improves Consistency: You may be wondering where your sanity disappeared when your calendar is in shambles. A morning ritual gives structure to the chaos. It provides you with a stable framework to rely on, and that consistency can lower anxiety and prevent you from hopping around like a chicken without a head.

The Science of Morning Routine

Science has revealed that this everyday morning routine is more than a simple random practice—it has unique powers.

1. It has been discovered that our brains are like well-tuned instruments. Your brain waves alter as you go from sleep to wakefulness, and in the early morning, they're in a state known as the "alpha" state. This is similar to an enhanced brainstorming session in that it increases your mental openness to innovative ideas and problem-solving techniques. Thus, your morning activities can significantly influence what happens the rest of the day.

2. The Cortisol Connection: Cortisol, is often known as the stress hormone. Cortisol naturally peaks in the morning. It's your body's method of preparing you for the day by giving you a small pep talk. You are therefore utilizing your body's natural rhythm when you move and perform your morning ritual. Otherwise, you're leveraging the cortisol wave to have a more successful day.

3. Habits and the Brain: Our minds are, quite literally, creatures of habit. Repeating a particular thing, such as a morning routine, creates neural pathways in your brain that facilitate the natural performance of that action. Your brain uses it as a signal to tell you, "Hey, we're pretty good at this; let's keep doing it!" So see your morning routine as reprogramming your brain for success rather than just crossing things off a list.

Something Interesting about Mornings that you need to know: The Strange Differences Between Our Brains and Bodies at Dawn

Let's dive in and explore the psychological and physiological facets of why mornings are a unique cosmos.

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The Psychological And Physiological Aspects of Mornings

Early to bed, early to rise makes a man healthy, wealthy, and wise right? But there is more to waking up early than the act itself. This is your chance to succeed in designing, planning, and establishing the tone for the day—to paint your picture. 

The early hours of the day are similar to the VIP area. You and the soft buzz of nature are all alone before the world becomes busy. It's a moment to ponder, to just breathe, away from the incessant cacophony and detours of everyday life.

Everybody needs some "me-time." Our sanity depends on it. Getting up early allows you to have more time to yourself during the day. This is your chance to communicate with your maker, relax, read a chapter, or meditate.

You get to prepare at your own pace, beat the clock at its own game, and go about your day without having to fight frantically.

You've already won the first battle of the day when you rise early and take on the morning. It is like an exaggerated form of confidence booster. You have a conqueror's mindset, and this self-assurance frequently carries over into the rest of your day, giving you an unstoppable sense.

Tips for Becoming an Early Morning Riser

Let's start by facing the snooze button. Put your alarm clock somewhere out of reach. You can't turn it off without getting out of bed. It goes out of the snooze-slapping range. 

Go to bed early enough, so you can get enough sleep before your set waking hour. Let me remind you that you need 7-8 hours of sleep to help you learn and form a long-term memory.

Just before bedtime you can relax without your phones, read a book, turn down the lights, or take a cup of herbal tea. Your brain receives this as a cue to go to bed. You can also prep your outfit a day before. Reports have shown that 44% of people with a morning routine prepare the night before.

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If you usually sleep till noon, don't go all ninja and try to wake up at 5 AM. You’ll be setting yourself up for failure. Rather, attempt to move your wake-up time every few days by 15 to 30 minutes until you reach your ideal wake-up hour. Your body will thank you for it.

Once you've got your new wake-up time down pat, stick with it. Strive to maintain it. Your key strength in your fight to rise early is consistency.

Give yourself a reason to wake up with the attitude of a winner. Perhaps you're looking forward to a delectable breakfast, a breathtaking sunrise, some peaceful "me-time" or even a personal project you’re working on before the day gets hectic.

You may stumble occasionally. It's acceptable that life happens. Simply get back on the early bird bus the next day. Always remember, this is a journey, not a sprint.

Basic Components of a Morning Routine

Not sure where to start? I got you!

Physical Activity

The importance of exercise in the morning

Exercise in the morning is similar to giving your body a couple of sips of a cup of coffee. It increases blood flow, speeds up your metabolism, and provides you with a natural energy boost devoid of caffeine. You'll quickly transition from dummy mode to "I can take on the world" mode.

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Endorphins are feel-good chemicals released when you exercise. Think of it as your brain's little happy dance. In a way, working out in the morning makes your day happier. Your brain's small gift of "Hey, you've got this!"

Now, I get that, particularly when your blanket is whispering sweet nothings to you, getting out of bed and putting on your gym clothes could seem like a grand thing to do. But believe me, you've only just begun the hardest part. You will feel like a champion once you are upright and moving. Exercise in the morning is the key to a productive day.

How To Sneak Fitness Into Your Morning Routine

If you have more busy days at work or your schedule is very tight, going to the gym is nearly impossible. Here are a few activities you can easily do at home to work up a sweat and get your heart rate beating while getting ready for work.

Play your favorite music and strike up a dance as if no one else is there, like a solo dance party in your bedroom. You only need to let loose, get your heart rate up, and groove to start your day. 

Joy Jumping: Recall the jumping jack exercises you performed in physical education class. They remain an excellent means of stimulating blood flow. While you wait for your breakfast to get ready, do a few sets, and you'll be off to a lively start.

Use the stairs: Congratulations if you have your very own built-in exercise equipment in the form of steps in your home. Your heart rate may be raised with a few ups and downs, and it's much more effective than using the gym's stair climber because you're getting your morning walking in as well.

Stretch and strengthen: You don't need any equipment to perform bodyweight exercises like squats, lunges, or push-ups. Just before you get into the shower, you can quickly combine a few sets of these movements.

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Mindfulness and Meditation

I attended a meditation class once, and I have never looked back ever since. The benefits are tremendous. Read on to know why you should include meditation in your routine

The Stress Buster: Our minds are like yelling riders on a rollercoaster, and life can be quite that. The brakes on that wild ride are similar to meditation and awareness. They support you in pausing, taking a break, and returning to your peaceful state. It's like a secret hideout in your mind where stress is impossible to find.

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Boost Your Focus: Staying focused can seem like a huge task in the environment of continual distractions we live in today. The best training ground for you is meditation and awareness. They help you refine your ability to focus so that you can accomplish tasks like working or studying without continuously checking your phone or daydreaming.

Emotional Resilience: Life can be unpredictable, and in an instant, your emotions might spike to the top. You can think of mindfulness and meditation as your emotional seatbelts. They train you to think things through before acting, which helps you handle stressful situations more calmly and in control.

Improved Sleep: Mindfulness and meditation can help you quiet your racing mind and help your body fall asleep—they act as a kind of brain lullaby.

The Happiness Boost: Here's a great secret: practicing mindfulness and meditation can genuinely increase your happiness. You can learn to appreciate the small pleasures in life, such as the flavor of your morning breakfast or the feel of the sun on your cheek, by practicing mindfulness and remaining in the present now. It's similar to discovering delight in the little things in life.

Less Anxiety: When you spend all day thinking about what could go wrong or repeating past errors, practicing mindfulness and meditation can assist you in shedding that burden. They want you to live in the now and not worry about "what-ifs" or "should-haves."

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I used to see meditation as a practice meant for certain mysterious people who have their lives in order and are already living their best lives, but I was wrong when I got to understand that it is meant for everyone, no matter where they are in life. Meditation assists you in regaining your inner peace, coping with life's ups and downs, and adding a little more happiness to your routine. 

Use this technique for Your Meditation

Locate a Cozy Nook: Choosing a place to meditate is the first step. It may be a comfortable chair, your bed, or a room corner. Simply pick a spot where you can sit without discomfort and won't be easily distracted.

Set for a Pajama Party: You can continue using your pajamas without having to change into a robe or clothes. Feel free to wear those rabbit slippers if that's how comfortable you want to be.

Breathe: Shut your eyes and begin inhaling deeply and slowly. Pay attention to how your breath feels coming in and going out. It feels similar to floating on your soft breath.

Allow Thoughts to Drift: This is the exciting part now. It will attempt to take over your meditation. It will throw ideas at you, like fireworks. It's normal, so don't worry. When it occurs, simply gradually return your attention to your breathing. It is hard at first, especially if you haven’t done it before, but as time goes on, you will get the hang of it.

Be Kind to Yourself: Reaching the ideal "Zen" condition isn't the goal of meditation. It's about treating oneself with kindness. It's okay if you're fidgety or have a wandering mind. The most important thing is that you're still meditating.

Countdown of Gratitude: Before you finish, pause to list a few things for which you are thankful. It may be something as basic as your breakfast or a comfortable bed. This gives your day a tiny boost of optimism.

There you have it. You don't need sophisticated equipment or a vacation getaway to practice morning meditation. You can do it at the convenience of your own home, even before you're completely awake. It's the ideal way to start the day and feels like a soft hug for your thoughts. 

Healthy Breakfast

As you may have heard, this meal is the most essential of the day. Well, guess what? That's not just old advice from your grandma; it's true. This is why it's crucial; unless you’re fasting, you shouldn’t skip breakfast.

Breakfast is comparable to refueling a car. During a night of fasting (thus the term "break-fast"), your body needs nourishment to restart its processes. If you skip breakfast, your energy levels are almost at zero.

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You have a breakfast-loving brain. You are feeding your brain vital nutrients when you eat in the morning. This makes it easier for you to focus, think more clearly, and finish your to-do list without feeling overwhelmed.

You can use breakfast as a kind of secret weapon to fend off mid-morning cravings. A healthy breakfast reduces the likelihood that you'll get to the office to munch on cookies on the spur of the moment. It's essential to prevent those snack attacks. Helping you manage your weight.

Goal Setting

You should consider including setting goals in your morning routine as it will guide you and help you focus on the important things more like your daily GPS. You can simplify your goal-setting without feeling like you’re in a business meeting.

The "Top Three Rule" states that you should make a list of all the things you want to get done today, but limit yourself to just three. These can be personal, professional, or a combination of the two.

Think SMART: Your objectives ought to be Specific, Measurable, Achievable, Relevant, and Time-bound. Make your statement specific, such as "I'll finish the research for the project by 3 PM," rather than just saying, "I'll work on the project."

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Set priorities like a pro by determining which task should come first each day. This is your primary goal, your crowning achievement, and the thing you would be most proud of completing.

Imagine Victory: Give yourself a moment to see yourself reaching your objectives. Just picture how amazing it will feel to cross them off your list.

Morning Energy: Begin with a modest task. Getting modest work done first thing in the morning can provide you with the confidence boost you need to take on larger projects later.

Adaptability is your friend since plans may change and life happens. Be adaptable and ready to change your plans of action as necessary. It provides a small number of options for your daily activities.

Put It in Writing: Outline your objectives. They feel more official as a result. Whatever works for you can be used, whether it's a notebook, an app on your phone, or even the back of a napkin.

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Positive Self-Talk: Give yourself a brief boost of confidence. Tell yourself again that you can handle this. You're prepared to take on the day. Ruthless execution.

Keep in mind that creating goals doesn't need to be a formal process. It's all about making objectives for the day, which may be as simple as chatting to yourself while eating breakfast. Now pour yourself a cup of ambition, write down your top three objectives, and get ready to conquer the day! 

Mistakes to Avoid in Your Morning Routine

  • Overloading the morning routine: Here's the thing, though: packing too much into your morning routine is an automatic invitation to end up having a meltdown. You're jumping headfirst into an endless to-do list, which is a surefire way to burn out and cause stress, instead of starting the day feeling energized and refreshed.
  • Keep in mind that the mornings serve as your daily warm-up. It's similar to stretching before a big race rather than running right into it. So, do yourself a favor and maintain a simple but effective morning routine. A little self-care combined with a few realistic goals can help. I promise that you won't regret protecting your mornings from becoming a battlefield.
  • Let's tackle a typical morning routine mistake: hitting the snooze button. You know the routine: the alarm goes off, you hit the snooze button as if it were a reflex, and before you realize it, you've hit it more times than a high-scoring gamer. It's similar to a self-imposed morning game, but the problem is that you're losing.
  • Pushing the snooze button feels like delaying your morning goals. Though it might seem like more sleep, it's more of a preamble to the big event. You wake up feeling more sluggish when your sleep patterns go all haywire.
  • That is why you should set your alarm for a reasonable time to wake up rather than fall for the snooze game. When it goes off, seize the day with all the confidence you have. The extra 10 minutes of disturbed sleep, I assure you, are not worth the morning battle. It is going to make your day happier.
  • Except if you are fasting, skipping breakfast is the morning nutrition your body needs because it has been fasting all night. If you neglect it, it's like telling your body, "Hey, body, good luck running on fumes today!" You're inviting a serious case of sulkiness and poor energy into your life. Thus, the next time you're tempted to skip breakfast, keep in mind that it's not a good look and might save time, much like when you leave your house without bottoms. 
  • Neglecting your self-care: Imagine for a moment that you are so caught up with saving the world that you neglect to care for the hero who makes it happen—you! 
  • Your morning should be your private warm-up act, a time for you to unwind before the big event of the day. Thus, remember to smuggle in some self-care—a few minutes of meditation, a calming shower, or just some quiet time may make all the difference. 

Get a Little Digital Help To adhere to Your Morning Routine 

Technology can be your dependable ally in maintaining your schedule. There are applications for everything, including goal tracking and gentle wake-ups. You may receive reminders from these tiny digital friends to stay organized, and they can even virtually whip up a breakfast for you. I mean, almost.

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A smart alarm clock, an app for tracking your habits, or an app on your phone that guides you through meditation can all be your hidden weapon for sticking to a schedule. Therefore, don't be afraid to ask for help from technology; it's there to make your life simpler and your routine easier.

Productivity experts and early risers aren't the only ones who benefit from a solid morning routine. It's your go-to formula for taking control of the day. We've served up some delectable advice:

Give up using the snooze button and get up like a pro.

Breakfast is your morning fuel, so don't skip it.

To take control of your day, set attainable daily goals.

Accept self-care; you are the main protagonist of your own story.

Make your routine unique to your style.

For routine adherence, technology can be your best friend.

The stage is all yours, you’re capable of more than you know.

What's the one adjustment you're going to make first thing in the morning to get your day moving? 

For further reading:

Best Morning Routine- Asana

Morning routine of highly-productive people- Trello

Ways successful start their day- Motion

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