5 Morning Rituals for a Brighter and More Productive Day

morning rituals

Are you a lark or an owl? Whether you function better in the morning or evening isn’t just a matter of preference. There’s actually scientific evidence that the structure of your brain determines which time of day you feel more alert and productive.

Some night owls can take advantage of their biology and work the overnight shift. But what if you have to hold down a 9-to-5 job? Luckily, there are some morning rituals you can adopt to make yourself more like a lark!

Start Your Day Off Right: Five Morning Rituals

Remember that it will take at least a couple of weeks before your new rituals really become ingrained. You may not see the full effects of Project Lark right away, but keep at it!

1. Choose H2O over Hot Coffee

If your first instinct after getting out of bed is to guzzle coffee, you may actually be doing yourself a disservice. There are actually a couple of reasons why.

Caffeine interferes with the production of cortisol, a hormone that helps regulate the body’s circadian rhythm — that’s the sleep/wake cycle responsible for making you feel alert at certain times, but drowsy at others.

Cortisol levels are naturally highest just after waking up, so when coffee regularly steps in to do the job of getting you out of bed, the body stops producing as much of the hormone. This may explain why it’s relatively easy to develop a tolerance for your morning java.

Additionally, your body is dehydrated from going all night without water, and coffee won’t help hydrate you. Experts say that a glass or two of cold water is a better choice first thing. Try some lemon in it for an extra refreshing boost.

If you really want that cup of joe, have it about an hour after waking, and be sure to limit your caffeine consumption to times you really need it.

2. Take It Easy on Technology

A whopping 77% of Americans use a smartphone — that’s over double the figure from 2011. It’s pretty likely that if you are among them, you reach for your phone shortly upon waking. That’s not ideal, however.

Watching or reading the news, which is mostly negative, can set you up for a grumpy, grouchy mood. The same goes for social media, which can cause jealousy, poor self-esteem, and social isolation.

Try reading a good book for a few minutes, jotting down your dreams or making a to-do list for the day ahead. Meditation is also a great morning ritual to develop. (And yes, it’s OK to use an app for this, as long as you don’t get sidetracked by Snapchat.)

3. Get Yourself in Gear

You know how important it is to get regular exercise, and maybe you already have an afternoon or evening gym routine. If so, great! But one way to get yourself figuratively moving each day is to start literally moving a bit more.

Yoga, qigong, and tai chi are great ways to wake up the physical body and to put yourself in a positive mindset. Really want to be bright-eyed and bushy-tailed? Go for an A.M. walk, jog, or bike ride to shake off the sleepiness and get ready to conquer the day ahead.

At the very least, do a little stretching before getting into the shower.

4. Do a Little Planning…

Do you have a plan for the day? (And no, “just getting through it” does not count as a plan!) This is a wonderful morning ritual for success, no matter what goal you are striving to achieve.

Make a plan by first listing the tasks you must accomplish as well as those it would be nice to cross off your list. Having your priorities in order is a smart way to tackle the coming hours.

If possible, schedule the more difficult activities, or those that take your full attention, for the times during the day when you are most alert, productive, and creative. Don’t forget to build in some downtime, too; after all, isn’t self-care just as valuable as running errands?

5. …and a Little Dreaming

While it’s necessary to get the practical matters taken care of by using a to-do list, we also recommend letting your creative spirit have some fun each morning. Draw or sketch for a few minutes, or try setting an intention for the day ahead and illustrating it.

One fun way to do this is by keeping a journal. Splurge on a beautiful unlined notebook and some colored pencils or markers, then tuck them in your nightstand. No one else has to see this journal, so let your creativity run wild!

A gratitude journal can also become a powerful morning ritual. Write down three (or more) things for which you are grateful. It might seem silly at first, and you might start out by simply listing the obvious: your health, your kids, a roof over your head, ample food to eat, your job, your pets.

After a while, you may find yourself digger deeper into your gratitude and becoming more specific. The way one ray of sun lights up the golden highlights in your daughter’s hair. The subtle sweetness of your herbal tea. Or even the fact that you no longer dread mornings, thanks to all your new rituals!

Wrapping Up

It might not be possible to permanently alter your brain chemistry and turn yourself from a true night owl to a happy-go-lucky lark. With the right combination of morning rituals, however, you can getyour day off to a fantastic start.

Of course, the five rituals we’ve discussed here are really only suggestions. It might take a few tries before you hit upon the activities that truly wake up your body, mind, and spirit. Feel free to experiment, substitute, and make these rituals your own.

Have you discovered any great ways to wake up? Want to share what gets you out of bed in the mornings? Please leave a comment below!