The way you start and end your day can significantly impact your overall productivity and well-being. Establishing effective morning and night routines is a powerful way to set the tone for success and relaxation. In this blog, we’ll guide you through simple steps to own your mornings and evenings, helping you create a balanced and fulfilling daily schedule.
Why Routines Matter
Routines provide structure and predictability, reducing stress and decision fatigue. By automating certain parts of your day, you free up mental space for more important tasks and decisions. Morning routines set a positive tone for the day, while night routines help you unwind and prepare for restful sleep.
Owning Morning Routine
1. Start with a Good Night’s Sleep
A successful morning routine begins the night before:
- Creating a Sleep-Conducive Environment: Keep your bedroom cool, dark, and quiet.
- Avoiding Screens Before Bed: Limit exposure to blue light at least an hour before sleep.
Keep in mind, everyone needs their own amount of time to unwind!
2. Wake Up Early
Waking up early gives you a head start on the day. Aim to wake up at the same time every day to regulate your body’s internal clock. When we say early, we don’t mean 6:00am for everybody. Wake up early enough so you aren’t rushing through your morning. Starting off by rushing sets an anxious tone for the day. Wake up early enough to get to your full routine, while also giving you enough time to ease into productivity. General rule of thumb, give yourself at least an hour before you have to dive into your day.
3. Hydrate and Nourish
Start your day with a glass of water to rehydrate after a night’s sleep. If you are someone who eats breakfast, do it early. The longer you delay here, the more you are holding yourself back in truly “starting” your day.
4. Move Your Body
Incorporate some form of physical activity into your morning routine. Whether it’s a full workout, yoga, or a brisk walk, exercise boosts energy levels and mood. Use this opportunity to also get some sunlight. Our bodies register sunlight as a biological signal that the day is starting.
5. Set Intentions for the Day
Take a few moments to set your intentions and priorities for the day. This can be done through journaling, meditation, or simply reviewing your to-do list. If you use a calendar, use this time to preview what your day is going to look like. It helps you not feel caught off guard as you begin to shift towards productivity.
6. Plan Your Day
Review your schedule and tasks for the day. Planning ahead helps you stay organized and focused on your goals.
Morning Routine Checklist
The below is just a start to a morning routine checklist. Build in your own specifics! For example, I like to do a Wordle, or water the plants (which helps get in some sunlight!). Before brushing my teeth, I’ll start a pot of coffee, drink water, then brush my teeth. Make it your own and you’ll feel better about it.
When starting to build out your specific routine, write it out on a white board and put it on your fridge. Put the routine somewhere visual so you have reminders. After some time, you won’t need the visual prompt any more.
- Wake Up 1+ Hours Before Your Day Really Starts
- Brush Your Teeth
- Drink Water and Eat Breakfast
- Get in Some Physical Activity/Sunlight
- Preview and Set Intentions for your Day
A piece of advice: Regulate your phone usage in the morning to very specific things. For example, read the news or some daily newsletters you may be signed up for. Avoid tasks that can become black holes for your time – you all know what we’re talking about: social media, games/apps, or even certain news sources like a reddit or news aggregate app like Apple News or Google News.
Owning Your Night Routine
1. Wind Down Early
Begin winding down at least an hour before bed. Dim the lights, reduce screen time, and engage in relaxing activities.
2. Reflect on Your Day
Spend a few minutes reflecting on your day. Consider what went well and what you could improve. Journaling can be a great way to process your thoughts and emotions.
3. Prepare for Tomorrow
Set yourself up for success by preparing for the next day. This might include laying out your clothes, prepping meals, or reviewing your schedule.
4. Unplug and Relax
Disconnect from electronic devices and opt for calming activities such as reading, listening to soothing music, or taking a warm bath.
5. Create a Bedtime Ritual
Establish a consistent bedtime ritual that signals to your body it’s time to sleep. This could include practices like stretching, deep breathing exercises, or a skincare routine.
Night Routine Checklist
The below nighttime routine is just an example, just like the morning routine. This can be a starting template for you to build out from. One key to nighttime routines is to unwind so you can prepare your brain and body to shift towards sleep. The other important aspect is to set your next day up for success. Often struggles with morning routines, stem from struggles with night routines. They are all connected! Night routines also tend to begin after dinner.
- Shower/Bathe – If you don’t do this in the morning
- Pleasurable relaxation activity – TV shows, youtube, getting lost in your phone (for a contained period of time!)
- Reflect on your day
- Preview and Prepare for tomorrow
- Brush your teeth
- Additional Bathroom routines, e.g. cleaning your face
- Get into bed
- Contained Relaxation activity (reading light hearted news, books, podcast etc).
While there is much discussion about using your phone in bed, it is something that many people do, and aren’t willing to give up. My best piece of advice is to avoid anything that is too exciting or anxiety inducing. Don’t read news about how terrible things are going in _______, or scroll through social media. These types of stimuli will make it that much harder to fall asleep. Another important piece is to contain it. If you are going to use your phone, set a timer for when you want to begin trying to fall asleep. For me, it’s 30 minutes max.
Tips for Maintaining Your Routines
1. Be Consistent: Consistency is key to establishing and maintaining routines. Stick to your routines even on weekends to keep your body’s internal clock in sync.
2. Start Small: If you’re new to routines, start small. Introduce one or two new habits at a time and gradually build up your routine.
3. Be Flexible: Life happens, and sometimes you may need to adjust your routines. Be flexible and adaptable, and don’t be too hard on yourself if you miss a step.
4. Track Your Progress: Keep track of your routines and progress. Use a journal or app to note how you feel and what changes you observe.
5. Reward Yourself: Celebrate your successes and reward yourself for sticking to your routines. Positive reinforcement can help maintain motivation and commitment.
Mastering your morning and night routines is a powerful way to enhance your productivity, also well-being, and overall quality of life. By implementing these simple strategies, you can own your mornings and evenings, setting the stage for successful and fulfilling days. Remember, consistency and flexibility are key—find what works best for you and enjoy the positive changes in your daily life.
For more personalized tips and coaching on improving your routines and productivity, contact New Frontiers today.
