Benefits of a morning routine

Every morning, actress Felicity Jones’s routine is to light a candle and stretch for 10 minutes. Taylor Swift morning routine includes a glass of orange juice, and model Ashley Graham starts her day with devotionals. James Clear, author of “Atomic Habits,” said that his mornings are best spent writing when his energy is at its highest.

The Harvard Business Review reports that 97% of people have a morning routine. Whether you do any of these activities when you wake up or do something else, like reading a chapter or dancing to your favorite music, morning routines have many benefits.

“Morning routines grease the wheels for the day and lessen the friction in your brain,” said Merritt Minnemeyer, an executive coach based in New Paltz, New York. “When you can already rely on certain things occurring in a day, that energy that you saved decreases decision fatigue. This frees up more space in your brain and provides more energy for creativity, accomplishing new goals, or being more present in your relationships because you're not having to recreate the wheel all the time.”

So many decisions!

It is estimated that adults make 35,000 decisions a day, leading to decision fatigue.

“The more decisions we make in a day, the more tired we get and the more energy it takes,” said Minnemeyer. “That’s why Steve Jobs wore a black turtleneck and jeans every day. It was one less thing he had to think about and then he had energy for other things.”

Scientific research has shown that removing decisions and establishing a regular morning routine will increase your energy, productivity and positivity. But you should establish your own routine, not emulate one from your favorite celebrity.

“It doesn't matter what the routine is,” said Minnemeyer. “I would definitely put my vote toward something positive, healthy and supportive of your well-being whether it's walking, exercising, yoga or meditation.”

Every day, Minnemeyer said that she has a cup of matcha tea. “I look forward to it every day, and then I can go through my work,” she said. “This routine grounds me. It makes other people feel safe to go out and have more courage in other areas of your life.”

How to begin

Where do you start if you want to establish your own morning routine? After all, it’s not easy to stick to something new.

“Some studies say that it takes 14 days to establish a new routine while other studies say 30 or 90 days, but I think it's less about the time and it's more about the intention,” said Minnemyer. “It has to mean something.”

For example, Minnemeyer explains if your routine is to drink 64 ounces of water every day and it’s not something you enjoy or think is going to work, then it won’t work. “It’s not the morning routine for you then,” she said. “You have to understand and value the benefits of your routine.”

To get the most out of your morning routine, James Clear suggests managing your energy and not your time. “If you take a moment to think about it, you’ll probably realize that you are better at doing certain tasks at certain times,” he writes. “For example, my creative energy is highest in the morning, so that’s when I do my writing each day.”

He also suggests preparing your morning routine the night before by writing out your to-do list. “It takes 10 minutes and saves me three hours each day,” he writes.

Once you establish a morning routine and begin to reap its benefits, consider the idea of developing an entire daily routine. This includes prioritizing and scheduling certain tasks for certain parts of the day, eating balanced meals, exercising and establishing sleep routines.