Simple Science-Based Morning Routine

Jun 30, 2024

Simple Science-Based Morning Routine

Introduction

  • Morning routine affects energy, focus, and productivity.
  • Many online routines are unrealistic (e.g., waking at 5 a.m., cold plunge, meditate, etc.).
  • Influencers often glorify impractical routines for most people.
  • Aim: Share a realistic, 5-step morning routine backed by science.

Step 1: Consistent Wake-Up Time

  • Wake up and get up at a consistent time.
  • Internal clock: Circadian rhythm (24-hour cycle influencing hormones, metabolism, cognitive functions, sleep-wake cycle).
  • Disturbances to circadian rhythm:
    • Staying up too late.
    • Snoozing alarm (“confuses” rhythm; harder to wake/fall asleep).
  • Tips:
    • Keep phone/alarm far from bed to ensure getting up.
    • Don’t scroll phone in bed for better sleep.
  • Misconception: Waking up at 5 a.m. ensures success (due to "5 a.m. Club").
  • Reality: Varies by individual sleep chronotypes (morning larks vs. night owls).
  • Experiment to find the ideal wake time:
    • Gradually adjust wake time by 30-minute increments.

Step 2: Morning Light Exposure

  • Sunlight signals circadian rhythm via the suprachiasmatic nucleus (hypothalamus).
  • Morning sunlight optimizes circadian rhythm.
  • Action:
    • Within a few minutes of waking, go outside for 10-15 minutes.
    • Direct sunlight is best (better than through windows).
  • Alternatives if sunlight is unavailable:
    • Use a light therapy lamp (available on Amazon).

Step 3: Breakfast Mindfulness

  • Midday energy slump often caused by high-carb, sugar-rich breakfast.
  • High-carb breakfast causes blood sugar spike and subsequent crash.
  • Suggested breakfast:
    • Lower carbohydrates, higher protein.
    • Examples: Protein shake, Greek yogurt with blueberries, scrambled eggs on high-fiber tortilla.
  • Caffeine: Moderate intake is suggested (detailed advice in a future video).

Step 4: Review Your Day

  • Spend 15 seconds checking your calendar/planner/journal.
  • Benefits:
    • Understand upcoming meetings, tasks, and free time.
    • Primes the brain for the day.
  • Suggestion: Use a productivity system.

Step 5: Get a Quick Win

  • Tackle one task early for a sense of accomplishment.
  • Examples:
    • Completing a to-do.
    • Exercising (gym, run, walk).
    • Cleaning or tackling a long-put-off task.
  • Benefits:
    • Boosts productivity, happiness, and momentum for the day.

Conclusion

  • This simple routine will enhance productivity and start the day positively.
  • For more tips, refer to the video on maintaining deep focus.