Hitting the snooze button several times, sneaking to the coffee machine completely exhausted and already feeling totally stressed - you know that? Then it's high time for a good morning routine. We'll show you how to start the day in a productive, motivated and healthy way.
Morning routine: what is it anyway
A morning routine is nothing more than a personalized routine that you define for the first few hours of the day. At best, you will carry out this routine every day - until it becomes a routine.
A functioning morning routine is characterized by several points:
- You have chosen it yourself.
- You put them into practice every day.
- Your routine is customized to your individual needs.
- It has a positive impact on your everyday life.
- You also keep them for the long term.
It doesn't really matter how long your morning routine lasts. It's much more important that it suits you and your life. But more on that later.
Why is a morning routine so important?
How we start our day has a significant impact on the course of our day. After all, those who are positive, relaxed and well-organized in the morning take this energy with them into the day - and are also better equipped to deal with any problems or challenges that arise.
Once we have established a good routine, it brings structure and order to our lives - clearing our heads. Especially when your morning routine actually becomes second nature to you, because our brain loves routines.
We do 80% of what we do automaticallywithout thinking about it. And that's a good thing - because firmly memorized routines cost us much less energy than constant thinking. At the same time, routines also reduce the risk of errors.
This becomes a problem when we get into the habit of unhealthy routines - hitting the snooze button several times in the morning, for example.
The first time we do something, it is controlled by our cerebral cortex. Once we have performed the behavior several times, it slowly but surely becomes routine. The corresponding information slips into our basal ganglia - deep inside our brain. There they are stored as fixed sequences.
This is another reason why it is so difficult to break established habits - but not impossible.
The benefits of an individual morning routine
- Structure and control: A fixed routine gives the day structure and prevents you from feeling lost and overwhelmed in the morning.
- Less stress: If important tasks are carried out automatically in the morning, this relieves you of stressful decisions. Instead, you can relax and get ready for the day.
- Higher productivity: An efficient morning routine allows you to get important tasks done right at the start of the day - giving you a sense of achievement right at the beginning of the day.
- Improved health: A fixed routine that lets you exercise, meditate or simply start the day more consciously in the morning also promotes your health.
- Mental preparation: Is your life particularly stressful again? Your routine will help you mentally prepare for the day and set goals for yourself.
- Better time management: A well-planned morning routine helps you to use your time more effectively and get the most out of the day.
- More energy: Exercising in the morning in particular ensures that you can start the day with more energy.
- Improved focus: A personalized schedule helps you focus on important tasks.
- Personal development: Taking time for reflection, learning or hobbies in the morning also promotes your personal development.
- Positive start: A morning routine that suits you ensures that you have the best possible start to the day - every day.
Which routine suits me best
Your ideal morning routine is as individual as you are, because everyone has their own biorhythm: some people find it easy to exercise first thing in the morning, others prefer to read the newspaper or take a long shower.
So it's crucial that you try out what works best for you - and that starts with getting up. Just because Michelle Obama gets up at 4:30 a.m. doesn't mean it will work just as well for you.
All components of your morning routine should strengthen you and focus on your well-being. But only you can decide what that looks like in the end.
Berühmte Morgenroutinen
There are many different famous morning routines. But almost all of them have one thing in common: The day starts earlyso that there is enough time for personal development.
Michelle Obama:
- Lawyer, author, former First Lady
- 4:30 a.m.: Get up
- Daily training session: yoga, swimming, stretching exercises
- Frühstück
- Spending time with husband and daughters
Tim Cook:
- CEO of Apple
- 4 o'clock: Get up
- Read emails
- Workout
- Ride to Apple Park
Robin Sharma:
- Author of the "5am Club"
- 4am to 5am: Getting up
- Trainieren
- Keep a diary, drink coffee, listen to music
- Walking the dog, taking a bath
- From 8 a.m.: prepare for work
How to establish your morning routine
21, 30 or 63 days: How long does it actually take to establish a new habit? Science is not in complete agreement on this. But one thing is certain: if in doubt, we should "train" new routines a little longer. For you, this means: Don't allow yourself an exception in the first week - if you plan to get up at 6 a.m., you should stick to it strictly.
The more pedantically you enforce your new habit, the higher your chances of success.
These four steps can help you:
- Analyze your current status: Consider your current habits. What is working well, what is not? One way to assess this is by how you feel. If you enjoy sitting on the couch for an hour in the morning, drinking coffee and feeling good, you don't need to change anything. But if something about your routine is bothering you, it's worth looking for alternatives.
- Find positive habits: Don't just apply some famous morning routine to your life. Instead, find individual rituals that are reasonably easy for you to fulfill. If you're not the type to exercise in the morning, you shouldn't do it. This will only lead to frustration.
- Keep the hurdles low: Prepare for your new schedule in the evening. If you want to go jogging straight after getting up, you can get your running shoes ready. If you often press the snooze button, you can move your alarm clock to the other end of the room, for example. That way, you're guaranteed to get up.
- Build in rewards: If the good feeling alone is not enough, you can also actively build in rewards. Whether it's the hot chocolate at your favorite café or the new running shoes. A reward can help you stick with it.
11 ideas for your personal morning routine
Wake up at 5 a.m. or would you rather sleep in? Start the day right with exercise - or would you prefer to listen to a podcast? Not sure which morning rituals might suit you? We've collected a few ideas for you.
Ausreichend schlafen
Okay, zugegeben: Getting enough sleep is not exactly a suggestion - but rather the indispensable basis. Experts recommend between seven and nine hours of sleep.
Restorative sleep is the key to your physical and mental fitness, it strengthens your immune system and promotes emotional balance. To improve your sleep quality, it is best to establish a fixed sleep routine:
Go to bed at the same time every night and get up at the same time in the morning - ideally also at the weekend. Ensure a quiet sleeping environment, darken your bedroom and keep the temperature pleasantly cool. Avoid blue light from screens at least one hour before going to bed and avoid caffeinated drinks in the evening. You can find out more tips and background information in our article on sleep.
Forget the snooze button
In order to get used to your new morning ritual, you should stick pedantically to your schedule - remember? Hitting the snooze button doesn't quite fit in. At worst, you'll sabotage your whole plan before it's even started.
Sometimes it's hard to leave your cozy bed. A few tips can help you with this:
- Set your alarm clock so that you actually get enough sleep. (And also go to bed at a reasonable time.)
- Trick your weaker self and place your alarm clock at the other end of the room - this will force you to get up to turn it off. You're much less likely to lie down again now.
- Prepare all the important things the night before: Your robe, sports shoes or favorite coffee cup. This will make it easier for you to get up.
- Start your own countdown and count down from five to zero - then start your day right away.
Drink enough water
You should drink two to three liters (or around 35 ml per kilogram of body weight) every day. This is especially important in the morning, when your body is dehydrated from the night. A large glass of water boosts your metabolism and balances your fluid levels.
The same applies here: if you have a glass of water ready in the evening, you will be much less likely to drink it.
Coffee or tea as a reward
Are you more of a morning grouch than an early bird? Then rewards can also become a fixed part of your morning ritual - a cup of coffee or tea, for example. Not only does this give you something to look forward to, but the obligatory cup of coffee is also the perfect opportunity to catch up with your family - or simply take a moment for yourself.
Provide light/use a daylight lamp
Daylight is one of the most important clocks for our natural sleep rhythm. In the morning, daylight acts like a natural alarm clock: it signals to your brain that the day is starting and helps to stop the production of the sleep hormone melatonin .
At the same time, the release of serotonin is stimulated - your mood improves and you have more energy. If it stays dark for a long time again in winter, a daylight lamp can help. It simulates sunlight and supports your natural biorhythm. Just 20 to 30 minutes in front of the lamp can help to banish tiredness and get you ready for the day.
Get out into the fresh air
A short walk in the fresh air is the perfect way to kick-start your day. As soon as you get outside, your body gets an energy boost from the natural light - even if it's cloudy. The sunlight ensures that your brain wakes up and sets your biorhythm correctly.
At the same time, exercise gets your circulation going, your oxygen supply increases and you immediately feel fitter and more focused. Especially in the darker months of the year, you can declare war on the winter blues with a morning walk.
A study by the Max Planck Institute was even able to prove that our entire brain structure benefits from walks and time spent in the fresh air. We are more focused, in a better mood and our working memory also benefits. Win-Win sozusagen!
Sport machen
Exercise in the morning is the perfect start to the day: it wakes you up, gets your circulation going and releases endorphins that put you in a good mood. Whether you go for a short walk, do a few yoga exercises or go jogging - any kind of exercise helps to boost your metabolism and reduce stress.
After that, it's often easier to stay focused and productive. Especially in winter, regular exercise can also help to combat the typical tiredness and listlessness that plagues many people in the morning hours.
But that's not all: A joint study by Oregon State University and Bellarmine University showed that people who exercise in the morning can also fall asleep better in the evening and their sleep quality increases.
Breakfast: yes or no?
Scientists disagree on whether breakfast really is the "most important meal of the day". While some studies show that a balanced breakfast boosts the metabolism, stabilizes blood sugar levels and prevents cravings throughout the day, others see it more as an unnecessary calorie intake that drives up blood sugar levels.
So you see: there is no scientific consensus here. However, it is usually enough to listen to your own hunger: If you don't have an appetite in the morning, it's perfectly fine to skip breakfast. Others, on the other hand, feel more energetic and focused when they eat something. However, especially in winter, when the body needs more energy for thermoregulation, a nutritious breakfast can help you get a good start to the day.
Much more important than the question "Breakfast - yes or no?" is that you eat a healthy breakfast. It's better to avoid sugary cereals or greasy baked goods.
Positive affirmations and being mindful
How you start the day often influences your entire mood. Positive affirmations can help you to start your day with an optimistic attitude. This strengthens your self-confidence and sets a positive focus for the day ahead.
Combined with mindfulness - for example through short breathing exercises or meditation - you can calm your mind and create clarity before the hustle and bustle of everyday life begins.
Possible positive affirmations are, for example:
- "I am good the way I am."
- "I believe in myself and my abilities."
- "I will achieve my goals today."
- "I let go of stress and find inner peace."
- "I take a deep breath and find peace within myself."
- "I take the time I need."
- "I have the energy to give my best today."
- "Every day offers me new opportunities and possibilities."
- "I'm full of drive and ready for whatever comes my way."
- "I am grateful for all the good things in my life."
- "Today I choose to be happy."
- "I see the positive in every situation."
Planning the day
A few minutes in the morning to plan your day will help you to keep an overview and approach your day in a more relaxed manner. Make a note of the most important tasks, set priorities and plan blocks of time for certain activities.
How to avoid stress and the feeling of being overwhelmed by to-dos. A clearly structured plan helps you to focus better and be more productive.
Supplements nehmen
Many supplements such as vitamins, minerals and omega-3 fatty acids work best if you take them in the morning. This is partly because your digestive system is most active when you wake up and can absorb nutrients particularly well.
In addition, certain vitamins such as vitamin B12 or vitamin D support your energy production and help you to feel more alert. Another important factor: the biological availability - in other words how well your body absorbs and utilizes a supplement.
Many vitamins - especially fat-soluble vitamins such as vitamin D, A, E and K - should be taken with a meal containing fat in order to be optimally absorbed. If you are having breakfast anyway, this is the best time to take your supplements.
MOLEQLAR: NAD Booster for your healthy morning routine
Timeless health and performance - that is our mission. That's why we develop high-quality food supplements and nutrients for your daily performance.
Our tip for your perfect morning routine: our regeNAD - or NAD Booster. Sounds complicated? It is not. NAD is the short form of nicotinamide adenine dinucleotide. The molecule is a coenzyme that is found in practically every cell in our organism.
NAD is significantly involved in the conversion of energy absorbed from food into cellular energy. The coenzyme also plays a role in your memory, muscle function, the cardiovascular system, detoxification and infections. NAD is also being studied more and more as part of longevity research.
Over the course of our lives, the NAD level in our body continues to fall. According to studies, this drop can promote the development of age-associated diseases.
