You don't need military discipline and become a slave to your good morning habits.

However, having a morning routine helps you get a better grasp of things you can control and helps you start your day focused and calm.

Routines and structure improve productivity. Instead of rushing from one task to another without knowing what needs your immediate or full attention, you dedicate yourself to key business goals.

Stop jumping to what or who screams the most. Build a routine.


The 333 Rule (Quick Grounding Exercise)

Start by identifying and acknowledging three things in your immediate surroundings. These can be objects, colors, sounds, or any sensory experiences. For example, you might notice the sound of a passing car, the warmth of your coffee cup, and the green color of a potted plant.

Next, name three things you can hear. Pay attention to sounds around you, whether it's the hum of your computer, the chirping of birds outside, or the ticking of a clock.

Physically move three parts of your body. This can be as simple as wiggling your toes, rolling your shoulders, or stretching your fingers. This step helps you reconnect with your body and brings your attention to the present moment.

There is no one-size-fits-all “best” morning routine that applies to everyone, as individual needs and preferences vary.

However, there are several scientifically supported practices that can help improve your morning routine and set a positive tone for the day. 

One of the most accredited scientifically proven morning routines for optimal focus and productivity is the Huberman daily routine

Watch the video below to learn more about building a healthy morning routine:

Here are some key elements to consider when creating your own personal routine:

The Best Morning Routine, According to Science

The most important step in creating your morning routine is to have one.

Consistency is crucial in forming good habits

We are not only talking about consistency in mindset. Taking consistent action helps you set those initial kernels of habits into a solid foundation. 

Consistency is more powerful than motivation. 

1. Leave yourself enough time in the morning

Don’t rush yourself. Thirty minutes for a morning routine is not enough. If you want to be generous, give yourself one hour.

If you want to be extravagant, dedicate two hours in the morning to your routine.

Too long? Maximize on time by combining several morning routine activities into the same hour.

Plenty of inspiration for this combination method follows below. 

Image by Jan Vašek from Pixabay

2. The night before is more important than the morning after. 

This step is about having a good evening routine that leads to good 7 to 9 hours of sleep. 

Don’t scold yourself if you wake up in the middle of the night. Don’t stress if insomnia creeps in. Instead, do a low-key physical activity, such as laundry (folding socks, anyone?) or filling in the dishwasher. 

Progressive relaxation techniques, such as Yoga Nidra, are beneficial for deep muscle relaxation when you have accumulated too much stress during the day. 

And if you’ve forgotten the adage about the importance of a clean conscience for a good night’s sleep, here comes a timely {and improved} reminder: don’t hate and don’t complain.

Complaining damages your brain. It raises your cortisol levels, which leads to more stress, affecting people around you negatively, and making you prone to negative thinking patterns. 

Stick to the rule: no phone at least two hours before bed. Too much artificial light negatively affects melatonin production. Melatonin is the “good zzz hormone”. If possible, install a nourishing, regenerative red light in your bedroom. It is as close as it gets to natural sunlight.

Which brings us to:

3. No phone alarm clock on. 

Alarms are cortisol triggers, raising blood pressure and heart rate. Moreover, phone alarms are accompanied by the stressful blue light.

If you wake up to an alarm, it means that you are waking up earlier than you need to feel rested and mess up your internal clock.

It would be awesome if you could wake up naturally to the sound of birds chirping through your open window.

The second best way for your waking up is an analog or a simple digital clock. 

Image by Siegfried Poepperl from Pixabay

4. Meditation. 

Some people use meditation and mindfulness apps before starting work.

Keep in mind, though, that reaching out for the phone can easily pull you into the maelstrom of social media triggers and client emails.

Meditation helps with removing distractions. It makes you calm and present, and capable of long timeboxes of deep focused work

A short, 10-15 minute morning meditation practice helps you tackle random, racing thoughts, and reduce stress and anxiety. 

Image by Gerd Altmann from Pixabay

5. Before hopping outside, take a cold shower. 

In case you wonder how cold should the water be to enjoy all cold shower benefits, Dr. Andrew Huberman says it should be as cold as to feel that it is very cold, but that you can still manage to stay in the cold for 2 to 3 minutes. 

Make cold showers less stressful by starting with warm water and gradually reducing the temperature.

Expose the limbs first. Do feet, legs, and arms first, then move to the face and finish with the trunk which is most sensitive to cold.

Deep breathing is essential through the cold shower morning routine. 

cold shower is a ley element of any scientifically proven best morning routine

6. Food. 

Skip a meal early in the morning or late in the evening. Skipping a meal extends your lifespan and improves your memory.

According to the Harvard expert on youth and longevity, David Sinclair, “the longer your food lasts, the shorter you will,“ which means eating less processed foods and sticking to food that roams or grows. 

7. Get some sunlight. 

Follow the example of the Japanese government that, back in the 1908s, introduced the practice of shinrin-yoku or forest bathing in the country’s national health plan.

Aside from getting the full wavelength of the natural light spectrum, you might as well do some birdwatching and bird song enjoyment as you go outside, due to its, according to science, surprising health benefits. 

spending time outdoors is key to a healthy morning routine, according to science
Image by Pexels from Pixabay

8. Organize your work for the day. 

Relying on to-do lists only can make you overwhelmed by choice, going for the easiest and most comfortable tasks that are not always urgent or important. 

Use timeboxing.

Timeboxing is an effective method used in agile project management to turn endless to-do lists into manageable and consistent actions aligned with your business priorities.

Timeboxing templates are accountability and consistency devices. They keep a score of how strong is your follow through and mirror the effectiveness of your business plan and strategy. 

Save 4 to 10 hours per week with our AI-Powered Template Builder:

ai-powered template builder


Image by Gerd Altmann from Pixabay

Experiment with different activities and timings to find the routine that leaves you feeling your best and most productive. You don’t have to follow the scientifically proven best morning routine (if there is one). Remember that what works best for you may differ from what works best for someone else. It’s essential to tailor your morning routine to your specific needs and preferences.

If you want to create predictability and consistency in your daily routine, we have a complete AI-based business blueprint to help you start your day calm, focused, and present.

Click below for free access: 

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