There is an antidote to frazzled mornings. Rather than rolling out of bed 15 minutes late, rushing to make your morning meeting, and forgetting your coffee on the counter (we’ve been there), establishing a morning routine can not only make your mornings less hectic, but set your entire day up for success.
Sounds pretty good, right? Luckily, experts have devoted thousands of hours to figuring out what makes a successful morning routine. Here are a few of the most powerful, science-backed ways to make your mornings matter.
5 Steps to a Successful Morning Routine
1. Start a gratitude list
Ideally, you want to start your day off in a good mood, right? Getting your day going with a positive attitude actually makes you more productive, says research. And productivity is a big part of success. So how do you get into the right headspace? Something as simple as practicing gratitude can have a tangible, positive effect on your mental outlook, according to substantial research.
Here’s what the science says: In a trio of studies, researchers looked at how daily or weekly gratitude journaling affect both physical and mental well-being. They found that both practices lead to better moods, increased life satisfaction, and more optimism for the week ahead. They also concluded that writing every day was “more powerful” than journaling only once a week. Getting into the right mindset by practicing some gratitude is the first step in creating a successful morning routine.
2. Get excited
Don’t underestimate the power of getting excited about your day.
Research shows, anticipation is a powerful mood booster. In a 2007 study, researchers found that looking forward to something produces stronger emotions than reflecting on the event after the fact. In other words, taking a minute to think about what you’re excited for each morning will help you set up your day in a better mindset than if you brush the anticipation aside.
You can even use this idea to reframe something on your calendar that’s giving you anxiety, like a big meeting. A study from Harvard Business School found that reframing nervousness as excitement not only helps elevate your mood but also leads to better performance.
Here’s how to work it into your morning routine: To reap the benefits, take a moment in the morning to reframe your day in an exciting way (e.g., “I’m excited for my investor meeting”). Then put it down on paper.
3. Do some self-affirmations
One way a solid morning routine can make you more successful is by setting you up to handle any stresses that pop up in your day. Enter the self-affirmation—a note to self about how awesome you are. In other words, affirmations are statements that help you feel like the most competent, capable, and courageous version of yourself. For example, “I am competent,” “I am capable of achieving success,” or “I have courage to take risks.”
While we know it’s not often you write about yourself in this way, science suggests that it’s totally worth it. In a 2013 study, researchers theorized that self-affirmations could help buffer stress. Turns out, they were right. Eighty undergrads were put in a high-stress situation—completing 30 difficult problem-solving tasks under time pressure as someone evaluated them. Half of the students practiced self-affirmations before the test while the other half didn’t. The results? The group that reminded themselves of their capabilities did better than their counterparts.
Make it part of your morning routine by taking a couple minutes to write down something empowering about yourself before you start your day.
4. Focus your day
Okay, so you’re in the right frame of mind, feeling good about yourself, and ready to tackle your to-do list. But where do you get started? Before you dive in, research suggests taking a moment to hone your focus and to set priorities for the day can make you more successful.
Successful days are productive days, and setting the right priorities is one of the most powerful ways to do that. A large-scale corporate study by sales software company Velocify found that salespeople who prioritized their tasks were able to manage 12 percent more work than those who didn’t. Think about how that could translate to your day—setting your priorities every morning can help you get more done, more efficiently.
5. Exercise
There is a reason why so many successful people include a workout in their morning routine. According to countless studies, exercise delivers just as many gains to your mental well-being as your physical health.
The good news? You don’t have to add an extra hour to your morning to successfully make a workout part of your a.m. routine. In a new review of studies, researchers found that exercising for as little as 10 minutes a day can deliver a positive mental boost.
So you don’t leave it to chance, make getting your heart rate up—even if it’s just a jog around the block or a few jump squats before your shower—the first thing in your calendar. That way, you started your day with a little success already under your belt.
Bonus: Here’s a tool that puts it all together for you
You can do all of this on your own, of course, but we all know how difficult it can be to build new habits and hold yourself accountable. That’s why a tool like Panda Planner is essential to get organized, focused and happier.
Panda Planner is a daily planner that’s designed to make happiness and productivity automatic. Based on the latest positive psychology and neuroscience research, Panda Planner not only helps you prioritize your tasks and finally focus again but also has simple exercises to rewire your brain for happiness and positivity. Panda Planner makes success super simple—all you have to do is follow along.
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Author: Macaela Mackenzie
Macaela Mackenzie is a freelance writer and content strategist. When she doesn’t have her nose in a research journal or the New York Times, she’s likely to be found looking for punny greeting cards or an excuse to explore a new travel spot.
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