Creating a Morning Routine

According to Laura Vanderkam, learning to use mornings well is what separates achievement from madness. Before the rest of the world is eating breakfast, the most successful people have already scored daily victories that are advancing them towards the lives they want. Successful people have priorities they want to tackle or things they like to do with their lives and early mornings are the time when they have the most control of their schedules.

Not all hours of the day are created equal

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In her research Laura Vanderkam found that people who were serious about exercise did it in the mornings. At that point emergencies had yet to happen and they would only have to shower once. New research into willpower is apparently showing that tasks that require self-discipline are simply easier to do when the day is young. When you’re on a diet it’s unlikely that you will tuck into that packet of biscuits for breakfast, but come the afternoon your willpower may be waning and you may struggle to resist them. For successful people regular activities develop into habits. Getting things down to routines and habits takes willpower at first, but in the long run conserves willpower.

Five Steps

From studying people’s morning habits, Laura Vanderkam has learnt that getting the most out of this time involves a five-step process:

Track your time

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Part of spending your time better is knowing exactly how you’re spending it now. Write down what you’re doing as often as you can and in as much detail as you think will be helpful. While you may be thinking specifically about your mornings, try tracking a whole week. The reason to do this is that the solution to morning dilemmas often lies at other times of the day. You may be too tired in the mornings because you’re staying up late. But if you look at how you’re spending your nights, you’ll notice that you’re not doing anything urgent or particularly enjoyable. A TV programme can be recorded and watched later – possibly while you’re on the treadmill at 6.30am.

I have worked out how much time each activity takes so that I know what I can fit into my routine. When you can be confident that you have enough time to do what you want to do, you don’t need to rush and can relax and enjoy your morning.

Picture the perfect morning

After you know how you’re spending your time, ask yourself what a great morning would look like for you.

Think through the logistics

Map out a morning schedule. What would have to happen to make this schedule work? What time would you have to get up and what time do you need to go to bed in order to get enough sleep? Can you get to bed by that time?

Build the habit

This is the most important step. Turning a desire into a ritual requires a lot of initial willpower and not just for the first few days. Start slowly. Go to bed fifteen minutes earlier and wake up fifteen minutes earlier for a few days until this new schedule seems doable. Choose one new habit at a time to introduce. Chart your progress. Habits takes several weeks to establish, so keep track of how you’re doing for at least 30 days. Once skipping a day feels like you forgot something you’ll know you’ve got a habit and can take your ritual up a notch.

Tune up as necessary

Life changes and so can your morning routine. Tune it as you need.

Ms Vanderkam’s takeaway message  – the hours before most people eat breakfast are far too precious to be blown on semiconscious activities. Make yours meaningful.

So have you got a morning routine? If not and you try this out, I’d love to know how you get on.

Habits Not Resolutions

My advice for today is to be the tortoise rather than the hare – small steps, not big leaps. In this way you are more likely to arrive at your chosen destination.

This is the time of year when many people are making New Year’s resolutions – get fit, lose weight, give up smoking, save money – but as we all know many people fail to see these through despite all of their good intentions. Now if you have made some resolutions, that’s great, you have some long-term goals to work towards in 2019. The next step is to translate each resolution into something that you are going to do at least several times a week, if not every day, in order to achieve that goal. The key is to start small. If at the moment you don’t do any exercise at all don’t commit yourself to going to the gym for an hour five mornings a week. Start with say a fifteen-minute walk three times a week and if you achieve that and can keep it up for six weeks, then increase it.

In order to monitor your progress a habit tracker may be useful. These are a popular tool with those in the bullet journaling community. Basically, it is a star chart for adults. Draw out a table with the days of the month across the top and the habits that you want to cultivate down the side. At the end of each day look at which habits you have achieved and put a tick (or a star!) in the box. Then, at the end of the month you can assess your progress and adjust next month’s habit tracker accordingly.

One of my trackers from last year – it can be as simple or as fancy as you want to make it

The good thing about a habit tracker is that you can see your progress and hopefully, if there are lots of ticks, you will be spurred on by your positive progress. Even though the initial changes may be small, you have to start somewhere and over time they can grow and help you move towards your big goal. As the saying goes, ‘Every journey begins with a single step’. Every day you will take one step and eventually you will arrive at your destination. Good luck on your journey!