We all know that the world was built by skylarks for skylarks – and they feel more comfortable in it. And around this idea was built the theory of morning magic and the positive effect of the morning routine on productivity. Should we also consider adopting the habits of the morning routine ourselves?
Various studies on morning routines and their positive effects have been conducted over the last century, and many benefits have been identified. For example, reduced stress, improved sleep quality, health, and productivity.
A 2016 Helmholtz Biological Center, Germany study found that most people’s productivity peaks in the first two to three hours after awakening – with good quality sleep.
The 2013 Annals of the New York Academy of Sciences journal – talks about the benefits of meditation before or after sleep and the benefits of such practices in reducing stress and anxiety.
A Journal of Physiology study published in 2019 – on the relationship between metabolism and the time of day in the morning – found positive results for metabolism about engaging in physical activity in the early morning.
Emotion Magazine – Morning Routines and Mood, 2018. A study found that setting a schedule for one’s daily routines, including morning routines, can positively affect people’speople’s mental state and mood.
“Sleep Medicine,” in 2019, on routines and sleep quality: found improvements in sleep quality in older adults who had established certain morning routines and habits.
“The Miracle Morning.”
“The Miracle Morning” is a book by author Hal Elrod about the simple truth that starting the day is a critical moment that should be put to good use. He believes that transforming the morning routine will lead to noticeable changes in life. The book’s central message is that no matter who you are or how you spend your day, the morning is an equally unique opportunity for everyone to change their lives.
At the heart of this “magical” method are six actions, which Elrod calls the acronym “Life S.A. V.E.R.S.”
S for Silence – In the morning, after waking up, give yourself time to be in silence without information noise. You can also meditate – close your eyes and let yourself create silence in your head. This is to tune in and feel better.
A for Affirmations – To do great things, you must think about great things – first of all, what you want to accomplish. Form thoughts that will lead you to success – don’t berate yourself; respect and love yourself.
V for Visualization – A way to be familiar with the past – but about having a clear picture of success, setting your brain on it, and then working hard to get your brain moving towards that goal.
E for Exercise – Morning exercise, yoga, and jogging – which will fill you with energy – just what you need to wake up – much easier if you exercise to your favorite music.
R for Reading – Some time to read or self-educate in the morning – when the brain is more receptive to new information.
S for Scribing – Writing down your dreams and morning ideas or planning your day with an online planner – practicing morning writing – will clear your mind before a busy day.
How do you create your morning routine?
How can we implement such a pattern if books and research are positively set up for a morning routine? Spending a little time planning a personalized morning routine will make a big difference in your life. How do you begin this time-consuming process?
First, set a clear goal – achievable but not too easy – something you’ll want to try for. Maybe you want to learn a skill or achieve a goal at work. Or maybe feel better about yourself through breakfast or exercise? Catch ideas and set a goal.
Then pick up certain activities – like making yourself breakfast or going to a coffee shop in the morning – if your monetary situation allows. Or reading, exercise, or meditation – depending on your goal.
Set up a sufficient amount of sleep first – use an experiment to determine the amount of sleep you need – to feel good. Then plan everything out and slowly introduce new habits without too much pressure. It does not matter whether you read for five minutes or half an hour – the main thing is regularity. Don’t choose procrastination – but don’t berate yourself either. Self-mobilization will get you nowhere.
And, of course, adapt your routine to your condition and circumstances and do not give up after the first failure. It’s never easy and fast.
Famous people and their morning.
The Oprah Winfrey media mogul begins her day with a twenty-minute meditation followed by a workout. Then she has a balanced breakfast, usually including oatmeal, fresh fruit, or an egg-white omelet. Tim Cook, the C.E.O. of Apple, wakes up around 4:00 a.m. every day and reads people’s comments about the company’s products, then works out afterward. Jung Jungkook of the world-famous popular group B.T.S. is known for his rigid schedule – to keep his body in shape, he starts his morning with a workout at the gym.
We all have idols that we think about and want to look up to, and in terms of self-development – you can learn about the morning routine of your idol to motivate yourself.