Do you have a morning routine? It’s not just about getting up and downing a quick cup of coffee or putting on some makeup, but a real daily ritual designed to help get your day off to a stress-free start.
In recent months, morning routines, which often require an earlier start to the day, have been gaining a following around the world. People are extolling the virtues of new morning habits in terms of energy, productivity and wellbeing.
While it’s not always easy to adopt such a routine owing to home or professional constraints and accumulated fatigue, new habits can be introduced gradually. Here are three morning routines, recommended on social media or by scientists, which could help boost your energy levels and maintain your mental health in the long term.
The ‘slow morning’ for a gentle start
Gone are the days of waking up to an aggressive alarm then rushing out of bed – it’s time to try a gentler, slower pace, just as you would on vacation. This is the aim of the “slow morning”, a morning routine that has been gaining a following on social networks.
The idea is simple: take a moment to relax and refocus on yourself, instead of running around as soon as you get out of bed. This reduces stress levels and allows you to enjoy the pleasures of daily life to the full, away from the hectic pace of the day ahead.
Conceptualised by US coach and lecturer Hal Elrod in his book “Miracle Morning”, this method is inspired by the “slow living” philosophy known for its mental health benefits. Unlike other rituals of this type, there are no specific rules, apart from listening to your own needs.
Morning activities could involve a meditation session, stretching, listening to relaxing music, taking a long, soothing shower, or simply switching off temporarily from social networks.
Achieve more with the ‘5-to-9’ routine
Although totally opposed to the “slow morning”, the “5-to-9 morning routine” promises similar benefits in terms of wellbeing. Originating on social networks, this daily ritual requires strict discipline in terms of nutrition, sleep and physical activity, and is based on the idea that people are more productive in the morning.
True or false, it doesn’t really matter in the eyes of those who have adopted it and are constantly singing its praises. In concrete terms, it involves getting up at 5am to indulge in all kinds of activities – preferably those beneficial to physical and mental health – before heading off to work.
These include swapping a hurried breakfast for a healthy meal of freshly squeezed juice, smoothies, fresh fruit and other such fare, followed by a workout and/or meditation session, a morning walk, reading a book, or taking the time to get ready before leaving home.
This morning routine allows for more peaceful, less stressful evenings, without compromising on a healthy lifestyle. Still, some people are naturally more active later in the day. So this approach may not be for everyone, especially as it’s vital to satisfy your own personal sleep needs.
The magic formula
Perhaps science should have the final word on the matter. Research funded by cereal company Kellogg’s and published in 2022 revealed a mathematical formula for getting out of bed on the right foot and being in a good mood all day long.
Specifically, renowned mathematician Anne-Marie Imafidon analysed responses to a survey of 2,000 people in the UK to create a complex formula for a morning routine considered ideal. According to her research, this would involve waking up at 6.44am and getting out of bed by 7.12am at the latest, followed by 21 minutes’ physical exercise, a 10-minute shower, and 18 minutes having breakfast.
But the beauty of this formula is that it can be used to tailor this routine to individual circumstances. It’s a rather complex process, but if you’re a maths-savvy person, you should enjoy figuring this out:
