By: Madeleine Ortiz
Think about what you did when you first woke up this morning. Did you wash your face, put on a pot of coffee and then make your bed? Maybe you hopped in the shower, then got your kids ready for school before rushing out for the day. Whatever you did, it was likely pretty similar to what you did yesterday, and everyday for the last week & last month. That’s because, according to health psychologist Dr. Michael Vallis, whether we realize it or not, we already have an established morning routine.
Whether we realize it or not, our brains love habits – the morning is a great time to implement routines that set us up for healthy, happier days. And the great news is: Dr. Vallis says it’s easier than you think to change your current, “less than perfect” morning routine into a smoother, more productive one.
1) Analyze your current morning routine.
Even if it feels like your mornings are pretty discombobulated, Dr. Vallis is willing to bet you already have more of a morning routine than you think. For the next week, write down everything you do and the order you do it in for the first hour after you wake up. Become a morning routine detective, and be detailed with notes and observations. Once you have a better picture of what your current routine looks like, it will be easier to establish what works and what doesn’t. Highlight all the positive aspects of the routine, like making your bed everyday, or taking the time to sit down and eat a healthy breakfast. When that’s complete, without judgment, take a look at some of the habits that aren’t as helpful…. hitting the snooze button several times or scrolling through social media in bed for 20 minutes after your alarm goes off.
2) Pick something you’d like to accomplish as part of your new routine.
After you’ve figured out what’s currently working and what needs improvement, make a list of what you’d to accomplish as part of your new morning routine. Dr. Vallis recommends making your goals specific and realistic. For example, instead of something vague like “I want to meditate in the morning,” your goal should be something like “I’m going to meditate for 5 minutes at least 3 mornings a week.” It’s better to choose goals that are attainable and then build upon your success rather than choosing unattainable goals that will end up making you discouraged.
3)Attach the new habit to an already established one.
Once you’ve chosen the new habit, you get to decide how it is going to fit into your current morning routine. Dr. Vallis suggests attaching the new habit you’d like to incorporate to an already established one. If you’d like to start taking a vitamin or a medication, take it after you brush your teeth. Keep the medication near your toothbrush so the established habit and the new habit become linked, and the new habit is easier to remember. If you have a bigger goal, like getting some exercise in the morning, Dr. Vallis says to wait to have your morning cup of coffee until after you walk. Knowing you can’t have your cup until after you get home can be a great incentive.
4) Just get started.
Sometimes, getting started is the most difficult part of integrating new habits into your routine. Even with smart goals, preparation and good rewards, the first few steps can feel daunting. Dr. Vallis has a solution for this, too – tell yourself you only have to do a very small piece of your goal, and you can stop after that if you want. If your goal is to meditate for five minutes, Dr. Vallis encourages you to tell yourself you only have to do a minute.Most of the time, once you’ve gotten over the initial hump of getting started, you’re going to see it through to the finish!
Why is investing this time into morning routines worth it?
Our brains are freshest in the morning. We haven’t been fatigued by the hundreds of decisions and tasks we have to complete during the day. If you’re looking to add a new, healthy habit into your life, mornings are a perfect time to do it. Even if you don’t identify as a morning person, consider using Dr. Vallis’s steps for better mornings to accomplish your health goals. It will give you something to feel proud of all day long!
If your goal for healthier mornings is to lose weight, there’s one very important thing to know.
Diet and exercise alone aren’t enough to help many people reach a healthier weight. Medical treatments are needed to address the biological changes happening in our bodies that can drive weight regain. To find a physician near you who specializes in weight management, click here.