Hitting the snooze button several times, sneaking to the coffee machine completely exhausted and already feeling totally stressed - do you know what that means? Then it's high time for a good morning routine. We'll show you how you can start the day productively, motivated and healthy.
Morning routine: What is it anyway?
A morning routine is nothing more than a set and individual procedure for the first hours of the day. Ideally, you carry out this procedure every day - until it becomes routine.
A functioning morning routine is characterized by several points:
- You chose it yourself.
- You implement them every day.
- Your routine is tailored to your individual needs.
- It has positive effects on your everyday life.
- You also keep them in the long term.
How long your morning routine lasts doesn't really matter. What's more important is that it fits 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 how our day goes. If you are in a positive mood, relaxed and well organized in the morning, you will take this energy with you into the day - and will also be better prepared for any problems or challenges that arise.
Once we have established a good routine, it brings structure and order into our lives - our heads become clearer. Especially when your morning routine actually becomes second nature to you, because our brain loves routines.
Whole We do 80% of our work automaticallywithout thinking about it. And that's a good thing - because firmly stored routines cost us much less energy than constantly thinking about things. At the same time, routines also reduce the risk of errors.
This becomes a problem when we get into the habit of unhealthy routines - pressing the snooze button several times in the morning, for example.
When we do something for the first time, it is controlled by our cerebral cortex. Once we have repeated the behavior several times, it slowly but surely becomes routine. The relevant information slips into our basal ganglia - deep inside our brain. There it is stored as fixed processes.
This is also 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 structure to the day 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 the stress of making decisions. Instead, you can prepare for the day in a relaxed manner.
- Higher productivity: With an efficient morning routine, you can complete important tasks right at the start of the day - and thus have a sense of achievement right at the start of the day.
- Improved health: A fixed routine that allows you to exercise, meditate or simply start the day more consciously first thing in the morning also promotes your health.
- Mental preparation: Is your life particularly stressful again? Your routine helps you to mentally prepare for the day and set goals.
- Better time management: A well-planned morning routine will help you use your time more effectively and get the most out of your day.
- More energy: Morning exercise in particular ensures that you can start the day with more energy.
- Improved focus: An individual schedule helps you concentrate 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 time for a long shower.
The key is to try out what works best for you - and that starts with getting up. Just because Michelle Obama gets up at 4:30 doesn't mean it will work just as well for you.
All parts of your morning routine should strengthen you and focus on your well-being. But what that looks like in the end is something only you can decide.
Famous morning routines
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 am: Get up
- Daily training session: yoga, swimming, stretching exercises
- Breakfast
- Spending time with husband and daughters
Tim Cook:
- CEO of Apple
- 4 am: Get up
- reading emails
- workout
- trip to Apple Park
Robin Sharma:
- author of the "5am Club"
- 4 to 5 am: Get up
- Train
- Keeping a diary, drinking coffee, listening to music
- Walking the dog, taking a bath
- from 8 am: Preparation 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 entirely in agreement on this. But one thing is certain: when in doubt, we should "train" new processes for a little longer. For you, this means: Do not allow yourself an exception in the first week - if you plan to get up at 6 am, 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 the current situation: Look at your current habits. What is working well right now and what isn't? One way to judge this is by how you feel. If you like sitting on the couch for an hour in the morning, drinking coffee and feeling good, you don't have to change anything. But if something about your routine bothers you, it's worth looking for alternatives.
- Find positive habits: Don't just apply any famous morning routine to your life. Instead, find individual rituals that are relatively easy for you to follow. If you're not the type to exercise in the morning, you shouldn't make it a goal. It will only lead to frustration.
- Keep hurdles low: Prepare for your new schedule in the evening. If you want to go jogging as soon as you get up, you can get your running shoes ready. If you often press the snooze button, you can put your alarm clock at the other end of the room. That way you're guaranteed to get up.
- Build in rewards: If the good feeling alone isn't enough, you can also actively incorporate rewards. Whether it's hot chocolate at your favorite café or new running shoes, a reward can help you stick with it.
11 Ideas for Your Personal Morning Routine
Get up at 5 a.m. or sleep in? Start the day well with exercise - or listen to a podcast? Not sure which morning rituals would suit you? We've collected a few ideas for you.
Get enough sleep
Okay, admittedly: getting enough sleep is not exactly a suggestion - but rather the indispensable basis.Experts recommend between seven and nine hours of sleep.
Restful sleep is the key to your physical and mental fitness, it strengthens your immune system and promotes your 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 every morning - ideally on weekends too. Create a quiet sleeping environment, darken your bedroom and keep the temperature comfortably cool. Also avoid blue light from screens at least an hour before going to bed and avoid caffeinated drinks in the evening. You can find more tips and background information in our article on the topic Sleep.
Forget the snooze button
To get used to your new morning routine, you should stick to your schedule meticulously - remember? Hitting the snooze button doesn't really fit in. In the worst case, you'll sabotage your whole plan before it even starts.
But sometimes it's just hard to leave your cozy bed. A few tips can help you:
- Set your alarm to ensure you get enough sleep (and go to bed at a reasonable time, too).
- Trick your inner demons and place your alarm clock at the other end of the room - this way you'll have to get up to turn it off. The likelihood of you lying down again is much lower.
- Get all the important things ready the night before: your dressing gown, your trainers or your favourite coffee mug. This will make it easier for you to get up.
- Start your own countdown and count down from five to zero - then you'll start your day immediately.
Drink enough water
You should drink two to three liters (or about 35 ml per kilogram of body weight) every day. This is especially important in the morning, because then your body is dehydrated from the night. A large glass of water boosts your metabolism and rebalances your fluid levels.
The same applies here: If you prepare your glass of water in the evening, the hurdle to drinking it is much lower.
Coffee or tea as a reward
Are you more of a morning person than an early bird? Then rewards can become a regular part of your morning ritual - a cup of coffee or tea, for example. This not only ensures that you have something to look forward to - at the same time, the obligatory cup of coffee is also an ideal opportunity to chat with your family - or simply create a moment for yourself.
Provide light / use a daylight lamp
Daylight is one of the most important pacemakers for our natural sleep rhythm. In the morning, daylight acts like a natural alarm clock: It signals to your brain that the day is beginning and helps to stimulate the production of the sleep hormone melatonin to stop.
At the same time, the release of serotonin is promoted - your mood improves and you have more energy. If it stays dark for a long time 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 banish tiredness and make you fit for the day.
Get some fresh air
A short walk in the fresh air is a kickstart for your day. As soon as you move outside, your body gets a boost of energy from the natural light - even when it's cloudy. The sunlight ensures that your brain wakes up and sets your biorhythm correctly.
At the same time, the exercise gets your circulation going, the oxygen supply is increased and you immediately feel fitter and more focused. Especially in the darker seasons, you can fight the winter blues with a morning walk.
One 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, so to speak!
doing sports
Exercising in the morning is the perfect way to start the day: it wakes you up, gets your circulation going and releases endorphins that put you in a good mood. Whether you take a short walk, do a few yoga poses or go jogging - any type of exercise helps to boost your metabolism and reduce stress.
Afterwards, you will often find it easier to be focused and productive. Especially in winter, regular exercise can also help combat the typical tiredness and lack of motivation that plagues many people, especially in the morning hours.
But not only that: A joint study of Oregon State University and Bellarmine University showed that people who exercise in the morning can also fall asleep better in the evening and the quality of sleep improves.
Breakfast: yes or no?
Scientists are divided on whether breakfast is really the "most important meal of the day". While some studies show that a balanced breakfast boosts the metabolism, blood sugar levels stabilizes the body and prevents cravings throughout the day, others see it as an unnecessary calorie intake that drives up blood sugar levels.
So you see: There is no scientific consensus here. Most of the time, however, it is enough to listen to your own hunger: If you have no appetite in the morning, it is perfectly fine to skip breakfast. Others, however, feel more energetic and focused when they eat something. However, especially in winter, when the body needs more energy to regulate its temperature, a nutrient-rich breakfast can help you start the day well.
Much more important than the question "Breakfast - yes or no?" is that you eat a healthy breakfast. It is better to avoid sugary cereals or fatty baked goods.
Positive affirmations and mindfulness
How you start your day often influences your overall mood. Positive affirmations can help you start your day with an optimistic attitude. This will boost your self-confidence and give you 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 include:
- “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 breathe deeply and find peace within myself.”
- "I take the time I need."
- “I have the energy to do my best today.”
- “Every day offers me new chances and opportunities.”
- “I am full of energy and ready for whatever comes.”
- “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
Investing a few minutes in the morning to plan your day will help you keep track of things and approach your day more relaxed. Make a note of the most important tasks, set priorities and plan time blocks for certain activities.
How to avoid stress and the feeling of being overwhelmed by to-dos. A clearly structured plan will help you to focus better and be more productive.
taking supplements
Many dietary supplements such as vitamins, minerals and omega-3 fatty acids work best when you take them in the morning. This is because, among other things, your digestive system is most active after you wake up and can absorb nutrients particularly well.
In addition, certain vitamins such as vitamin B12 or vitamin D your energy production and help you feel more awake. Another important factor: the biological availability - so how well your body absorbs and utilizes a supplement.
Many vitamins - especially fat-soluble ones such as vitamins D, A, E and K - should be taken with a meal containing fat in order to be optimally absorbed. If you eat 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 nutritional supplements and nutrients for your daily performance.
Our tip for your perfect morning routine: Our regeNAD - or NAD Booster. Sounds complicated? It's not. NAD is the short form of Nicotinamide adenine dinucleotideThe molecule is a coenzyme that can be found in virtually every cell in our organism.
NAD plays a key role in the conversion of energy 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 further as part of longevity research.
As we age, the NAD level in our body continues to decline. According to studies, this decline can promote the development of age-associated diseases.
