Planning a 5-minute morning routine that works for you is vital. At times, it kind of seems like every person and their dog, every “productivity guru”, or every self-help/personal development book is talking about the importance of this. While I can’t argue with the idea that the way you start your day is essential, what I think matters is starting your day with intention and on your key terms.
One of the things that bothers me about a 5-minute morning routine is that all too often, we’re pushed to this idea that involves waking up early, exercising, practicing mindfulness, and having some green smoothies for breakfast. While there’s nothing wrong with that process, a practical morning routine isn’t a one-size-fits-all type of deal. Copying a morning routine is a simple process.
Moreover, we see that social media isn’t necessarily going to serve us as individuals. Planning a morning routine that works for you and what you want to achieve is important, so that’s what we’re going to do today! The way the day rolls depends entirely on our morning look. Wake all fuzzy and tense and with no time to pamper oneself, and then the rest of the day can fall into that pattern.
Imagine starting each day with a sense of purpose and order. That’s exactly what a morning routine offers. What if one simple morning routine that would take three to five minutes could do a miracle in your life? Not a whole lot of long rituals, or rising at five in the morning with no ritual attached. Just five scientifically proven minutes to optimize focus, productivity, and well-being.
What Is A Morning Routine? Become Your Most Productive Self
A morning routine is quite simply what it says. It’s a set of habits or motions that you go through when you wake up. It helps to set your day up in the right way and can have some drastic effects on your focus and productivity. Regarding the roles involved in your morning routine, you could do anything from exercising (an early morning run) and journaling to reading and meditating.
Alternatively, you may also decide to hit snooze 5 times and scroll through Instagram for 30 minutes. All of these examples are part of a morning routine, but one is quite clearly worse than the others. That’s why most people are surprised to find out they already have a morning routine, even if they’ve never heard of the phrase before. It’s more likely that you already have a set of habits.
There are various habits you have put in place that you do without even thinking. Your brain has become so used to receiving that dopamine hit when waking up that it has become normalised into a routine. You probably don’t realise the effect it has on the rest of your day. If you can set up a powerful morning routine that you’re able to stick to, it can transform your life completely.
The beauty of a morning routine lies in its ability to train our brains for productivity. Our minds adapt to the routine, making it easier to perform tasks efficiently and effortlessly. By reducing decision fatigue, the predictability of a morning routine frees up mental energy for more important choices throughout the day.
Understand The Science Behind A Practical 5-Minute Morning Routine
A morning routine is like a secret weapon that can transform the way you approach each day. It’s the key to unlocking productivity, promoting overall well-being, and establishing healthy habits. Just ask any successful individual, and they’ll tell you that their morning routine is the cornerstone of their achievements. Research shows that having a morning routine is essential for well-being.
At the same time, the process of planning for an effective morning routine may help build healthier habits and foster a more fulfilling life. Engaging in activities that promote physical health, such as exercise, proper hydration, and a nutritious breakfast, sets the stage for a day filled with vitality. At BlogFuel, we do not say, “It only takes five minutes to do five minutes of activity.”
Medical doctors, neuroscientists, and people who have reportedly been very successful attribute this practice to their success. In other words, your morning routine is the perfect opportunity to nurture your physical and mental well-being. That said, if you wake up tired of uninspired mornings and need that one simple habit to sustain you through the day, a routine plan is your ticket.
Several physicians and researchers concur that the first few minutes after waking up from an important pulsing interval of time regarding brain functions, stress levels, behavior, and emotional regulation; while the brain is transitioning from restorative to active mode, that’s when cortisol becomes active.
First up;
- The Cortisol Levels: Cortisol (the stress hormone) is released early in the morning. Circadian Support goes a long way in regulating it.
- Dopamine Boost: Set small wins that keep your motivation going.
- Circadian Rhythm: Move and expose yourself to natural light to help regulate your body clock.
Pretty awesome, huh? It is possible to reap the benefits without having luxurious hours-long morning routines. Sure, just five minutes.
A Step-By-Step Guide To Help Plan A 5-Minute Morning Routine
I’ll be the first to admit, I am not what most would consider a “morning person”, which means that previously a lot of the morning routines I’ve tried for myself haven’t worked. One of the main problems has been trying to mimic a routine I’ve seen online that’s worked for someone else without considering what I want my mornings to help me achieve and how I want them to feel.
Our bodies and minds thrive on consistency and structure, and a well-designed morning routine provides just that. Scientific studies have shown that individuals who follow consistent morning routines experience reduced stress levels, improved mood, and enhanced cognitive abilities. Consistency starts with something as simple as waking up and going to bed at the same time each day.
By synchronising our sleep-wake cycles with our internal clocks, known as the circadian rhythm, we wake up feeling refreshed and energised. This regularity extends to the activities we engage in during our morning routine. From brushing our teeth to hydrating and engaging in light stretching, these actions signal to our brains that it’s time to transition from rest to our daily activities.
Related Resource: Regular Exercise Benefits Plus Best Physical Fitness Plan
Conversely, some people view mornings as a time to plan for the day ahead or get things checked off of their to-do lists. Other people have a hard time making it out of bed and just getting to work on time. If you wake up in the morning by looking at the notification on your mobile screen, then you are also prone to lack of concentration, lack of activeness, low productivity, and low self-belief.
As a result, the consequences of not having a good morning routine will be directly visible in your dip in your performance. Before we jump into the nitty-gritty of creating a routine, I want to introduce a couple of key concepts to you. Eventually, if you work on learning the underlying knowledge at the beginning, it’ll make the whole process go much more smoothly.
Keystone Habits
A keystone habit can also be referred to as an anchor. It’s something you do every single day that acts as the foundation on which you can lay everything else on top. For example, it could be as simple as drinking a glass of water, or it could be a heavy session in the gym.
Habit Chaining
Somewhat related to keystone habits, chaining is where you make it incredibly easy to go from one habit to another. You can use this to great effect in your good morning routine. Before going to bed, ensure you put your phone, water, and gym clothes in the same spot on the other side of the room. Therefore, when it comes to waking up, you’re forced to get up and move to shut your alarm.
Now, let’s get into planning your good morning routine. Everyone has that one step within a minute. You can’t do something if you have no idea what you want to do. Duh! What you want to do is choose something that is incredibly simple and serves a purpose. If your current morning routine is to spend 20 minutes on your phone, you need to find a way to prevent that from happening.
Be that as it may, there are some of the topmost five ways that scientists have known and used to sharpen the mind, energize the spirit, and enrich well-being are being subtly spread over slightly less than a minute. Doctors use them.
Step #1: Hydrate your body (1 minute)
Hydration is very important for jumpstarting your day. After a night of sleep, our bodies are naturally dehydrated. Drinking a glass of water in the morning helps rehydrate your body, kickstart your metabolism, and promote optimal organ function. Drink one glass of water right after you wake up. Add a squeeze of lemon or lime for an extra burst of vitamin C and detoxifying properties.
Why? Your body would supposedly “lose” water during the night. Thus, dehydration is followed by fatigue, headache, and brain fog. Water restores fluid once more, stimulates digestion, and wakes up metabolism.
✔ Pro Tip: Add some lemon to the drink you consume first thing in the morning; it gives you some electrolytic rev up and also optimizes digestion.
Step #2: Stretch and breathe (1 minute)
Exercise, especially in the morning, has been proven to have numerous benefits. It boosts blood flow to the brain, improving cognitive function, focus, and memory. Exercising also releases endorphins, those wonderful chemicals that boost mood and reduce stress levels. Whether it’s a brisk walk, a jog, or a full-blown workout, incorporate exercise into your morning routine.
Furthermore, this is a different way of dealing with the stress you feel in life. Stretching and breathing for a minute will refresh those muscles and promote circulation. This will also invigorate your body and mind. Equally important, breathing deeply creates a calming effect in your brain and helps you focus. Intentional breathing is important at all times of the day.
Try this:
- Stretch those arms up high.
- Roll shoulders back and roll shoulders forward.
- Gentle upper body twist to the left, then right.
- Touch your toes for a deep hamstring stretch.
Then breathe: Inhale through the nose, hold for 4 seconds, and then exhale through the mouth for 6 seconds. It is best for relieving stress.
✔ Pro Tip: Doctors say to stretch every morning to help people with stiffness and improve one’s standing posture.
Step #3: Expose yourself to natural light (1 minute)
Your body wakes in the presence of light. Reset the internal biological clock and boost levels of serotonin, the hormone associated with happiness, as well as concentration.
- Open those curtains!
- Go outside if possible.
- Gaze at the sky for an entire minute.
Why It Works: As sleep experts say, natural morning light enhances the internal body clock so that sleep the next night is even improved.
✔ Pro Tip: If your space does not allow natural sunlight to enter, there is always a light therapy lamp you can use to simulate the effects of natural sunlight.
And let’s not forget the power of a nutritious breakfast. Feeding your body with whole grains, fruits, lean proteins, and healthy fats fuels you with the necessary nutrients to sustain energy levels throughout the day. Research has shown that individuals who consume a balanced breakfast experience improved concentration, better memory, and enhanced cognitive performance.
Step #4: Think gratitude and affirmations (1 minute)
This one lasts a minute, appreciating the beauty of life and saying an uplifting affirmation. Remember, your morning routine isn’t just about physical health; it’s about nurturing your mental well-being as well. Consider mindfulness practices like meditation, deep breathing exercises, or journaling can reduce stress, increase self-awareness, and improve your overall mental health.
Of course, I won’t get into any religious issues or get preachy here, and I’m not even encouraging meditation. The fact is that every person on the planet who has to work for a living needs to follow this basic morning routine step. For this routine to work, you have to stop and settle your thinking and get into the right frame of mind. Just sit quietly and breathe. You can then focus properly.
What you should do:
- Think of three things you would be thankful for. They can be anything, little or big.
- Say an affirmation out loud to yourself. (e.g., “Today, I choose happiness and success.”)
Why? According to researchers, gratitude appears to promote dopamine and serotonin release, bringing about stress reduction and uplifting the mood. On that note, by dedicating a few moments to cultivate mindfulness in the morning, you’ll set a positive tone for the day ahead, enhancing your focus, clarity, and emotional resilience.
✔ Pro Tip: Place a small notepad by your bedside, writing down all your gratitudes and goals for that day.
Step #5: Pick a main task for the day (1 minute)
Before the phone-checking and the onslaught of the stormy morning commence, get ONE big thing in mind for the day.
- What do you need to get done today?
- Write it down or say it out loud.
Why it works: Neuroscientists maintain that while you’re forming the intention, the brain starts focusing on that, excluding all useless options.
✔ Pro Tip: Have a sticky note at your desk to remind you of this key task all through the day.
The Above 5-Minute Morning Routine Will Definetly Change Your Life
Before starting this 5-minute morning routine, the statement would have been:
- I would wake up in the morning and snooze repeatedly.
- Start getting anxious as I check up on emails and social media.
- Just fart and run into lethargy with no focus.
Doing these 5 steps has changed that to more energy every morning, along with:
- Heightened sense of calm and less anxiety.
- More focus and productivity.
- Happy and motivated.
This routine has changed many lives besides mine.
The Morning Routine Perspectives Per Doctors
“Health professionals need to have a set regime for the morning.”
- Andrew Huberman, a neurobiologist at Stanford, tells of the very necessity of having light shed in waking hours and activities in the earlier moments.
- Sleep expert Michael Breus says that hydrated and mindful activity could manage the fog better.
- Rangan Chatterjee, an authority on lifestyle medicine, could hold on to the benefits of appreciation and goal-setting as improvisers of mood.
The Morning Routine Myths For Ventriloquists
- Myth 1: A minimum of 1 hour is what morning rituals need to have any effect.
- Truth: Five minutes count for a lot.
- Myth 2: You need to wake up at 5 a.m.
- Truth: You are free to wake up at whatever time you like; as long as you keep doing it regularly, that is good enough.
- Myth 3: If you are not a morning person, then it just won’t work for you.
- Truth: Actually, this will teach you how to become a morning person.
Start Strengthening The Simple Practices To Turn Into A Reality
You’ve heard all about journaling, but the process I use is not just journaling. I write in a journal all day, right after I get up in the morning and have coffee, at night before bed, and during meetings and at conferences. I’m not just talking about journaling. I’m talking about writing down the first few thoughts you have after you’ve arrived at work but before you’ve started on the day’s tasks.
Draw a picture or doodle an idea. It’s a way to figure out what is essential and what is stressing you out. It is a record of your preparation and a way to help you look back and see, for these five minutes, what was important. Ensure you don’t get too focused on the writing and not enough on the thinking. After you write a few notes, keep track of the time and take a moment to digest.
Allow about one minute at the end to debrief. What does that mean? Just look over your notes a second time. Think about what you wrote and why, and make a brief plan — in only 30 seconds — to act on one of the items on your list. Just one. If you jotted down a note to deal with a conflict or to finish a report, decide to focus on that task and ensure you are intentional about addressing it.
The best plan approach:
- It is to be matched with an activity already incorporated into your life sequence, such as gulping down a glass of water under a routine before coffee.
- Rather, do this each day and spill it into your journal.
- NO overthinking; just do it!
If your mornings are to be active and full of energy, incorporate five minutes of any chosen morning ritual. These activities are free of cost, not effort-intensive but have maximum life-changing results. As mentioned, Blogfuel Cameras are easy tools to practice every day in real life. Although such methods are really simple, they would create a radical transformation in your mornings.
In Conclusion;
It only takes seven minutes to change how you approach your day. Ensure you plan and follow your morning routine — when you get to work, it’ll make a world of difference in your productivity, your attitude, your success, and your health. It’s like the approach you make to the tee on a golf course. You plan out how you will hit the shot, which is more important than the actual swing.
Before you start your day, the morning routine plan will provide the right mindset. Will you follow it? Remember, before you can prepare your plan, you need to find a quiet place. Hint for those who work in a cubicle farm: This is not at your desk. And it’s not in the car, because there are too many distractions. For a busy startup entrepreneur workplace, it might be a foyer or a balcony.
You might have to arrive earlier in the morning to make this work. You’ll also need a journal. In that case, ensure you have one and that you have a pen. Also, wear a watch. You will want to time yourself and finish up within seven minutes. Again, clear your head. That phone you use to check your messages constantly or that iPad that’s stuck to your hip? Get rid of such distractions.
They are not part of this morning routine. Clearing your head just means being present as you prepare for the day. After a few weeks of experimenting, adjusting, adding, and subtracting one the steps I’ve highlighted, you should be in a pretty good spot. However, only you can determine when and how to proceed. Try it tomorrow! Your best morning routine is only five minutes away!
