A Morning in the Life: It's More than a Tiktok Trend
Morning routines are successful people's secret to achieving more. Why do they work and how to build yours
As an athlete in college, I wasn’t a fan of 6:00 AM practices and I routinely hurried across the quad after waking 5 minutes before class started. Then came being employed at Orangetheory — and with that, a 3:45 AM alarm and a routine that made it easier to get up. Somewhere in there I started loving that alarm and have stuck with early mornings (not quite that early) ever since.
We hear the phrase time and time again — “the early bird gets the worm”— but there may be some science behind it. A morning routine isn’t just about lifestyle trends, status boosters, or productivity hacks; there are research-backed benefits to morning routines that boost mental and physical well-being.
No, you don’t need to have Mark Wahlberg’s 2:30 A.M. alarm or even Tim Chiusano’s 4:00 A.M. alarm to be successful, but it is what comes after that matters. There is a method behind their madness that makes them highly successful individuals: the routine that happens after the alarm goes off.
Talking from experience, waking up early and having a set routine changed my lifestyle and made me love mornings. Of course I’m still not perfect, and I still chose to hit snooze or skip my routine, but I promise it will help to have even the smallest of routines.
Why Morning Routines Work
Ice Cold Shower. Morning Sunlight. Meditation. No Phone. Go for a Jog. Pilates Class. Wait to Drink Coffee. Eat First Thing. Gua Sha. Read. Check your Emails.
Daily we are bombarded with the many steps to have the “Perfect” morning routine, but no one really tells us why.
Getting out of bed is hard when that alarm first goes off if the first thing you do is think about everything that needs to be done. This is where having a routine comes into play. While there is an abundance of information available, there’s a few basic principles to it.
Having a set routine decreases mental fatigue by having everything set in order. It also reduces stress and anxiety by allowing a sense of control and predictability first thing. After time, a planned routine will become second nature habits.
Freeing up mental fatigue and having control allows for more mental load to be focused on goal-setting and task prioritization rather than small daily tasks. This set the momentum moving for the day which can enhance productivity and goal achievement. Starting a positive feedback loop. Successfully sticking to this routine builds self-discipline and inturn confidence that will bleed into other areas of your life.
Small Steps to Make the Mornings a Little Easier
Wake Up at a Consistent Time
The human body operates on a 24-hour clock, known as our Circadian Rhythm, which is responsible for sleep-wake cycles, hormonal changes, and other vital functions. Our “internal clock” prepares our body for its expected environment and plays a role in when we sleep, when we eat, and so much more. When thrown off, it can impact memory function, energy levels, etc. Maintaining a consistent wake-up time helps synchronize our circadian rhythm, leading to better sleep quality and overall health. Research by the MIT shows that consistent wake-up times can improve sleep quality and cognitive function. So while you don’t need to wake up at 4:00 A.M. everyday to be successful, having more consistent wake times can lead to better cognitive function and less stress on the body.
For more info on circadian rhythms, click here.
Be Prepared
Lay out the clothes you plan to wear the next day. Have a rotation of go-to breakfasts. Get your coffee maker set up. Simple preparation tasks the day before can take weight off your mental load the next morning by having one less thing to think about. This is helpful if you are not someone who wakes up ready to take on the world allowing you to essentially be a robot.
Efficiency is another benefit that comes from educed time spent making decisions. This can give you more time to catch up on emails, read or journal, or simply enjoy a little quiet before your day.
Have Accountability
Sleeping an extra 5 minutes can easily snowball into 30 and rushing to get out the door. Hitting snooze and falling back asleep can lead to grogginess. Plan a workout class or to meet a friend for walk/jog before work. If there is something to call you out for skipping or someone you look forward to seeing, you’re more likely to get up.
Working at Orangetheory, there were 5am regulars I enjoyed talking to every morning as they checked in that made it easier to show up that early. Now, I have friends in my morning Crossfit class that I enjoy seeing and won’t miss the opportunity to harass me if I miss a day I normally come.
Make Your Bed First Thing
Simply put, it’s hard to go back to sleep when there is no cozy bed to crawl back into. But to take it further, by making your bed you are completing something positive to start your day. In Navy Seal and Admiral William McRaven’s book, Make Your Bed, a singular quote has always stuck with me.
“If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another . . . And, if by chance you have a miserable day, you will come home to a bed that is made—that you made—and a made bed gives you encouragement that tomorrow will be better. If you want to change the world, start off by making your bed.”
Start Small
Massive changes aren’t needed right away, but small adjustments will set the tone for better habits. “Little things make big things happen.” It can be as simple as: wake up, start coffee, wash face while coffee brews, grab breakfast to eat with coffee, brush teeth, get dressed, start day. As you grow and adapt, more steps can be added, but start simple and flexible. We’re human, not robots, and we’re not made to be perfect. It’s okay if you don’t jump out of bed right away or you don’t crack open a book the moment your eyes open. As a guilty morning scroller, I have been loving reading posts on substack instead when I am just not awake enough to read. Choose things that make sense for you. It’s the small positive adjustments that builds discipline and improves health that will develop into routines
Things to Add to your Routine:
Gentle Stretching: Will help wake your body up and improve mobility (can even be done from bed)
Personal Development: Reading, journaling, or listening to a podcasts are positive ways to start your day slowly, avoid screens while waking up, and improve yourself—and they can be done from bed
Morning Sun: Fresh air and natural light aid in circadian rhythm regulation and boosts mood and energy. Gentle morning light will also do if you wake before the sun.
Cold Shower: Increases alertness and improves circulation
Workout: Boosts energy levels for the day, improves mood, and can be a way to socialize
Hydrate: Drinking a glass of water first thing is a good way to fight the dehydration you build overnight and jumpstart metabolism
By taking time to start your day with positive tasks, you set the tone for the day. Pride can be taken in having a routine in the morning and knowing your days will start consistently right. Eventually, it will become a habit, but be flexible with it as life ebbs and flows. Most of all, stick to it and maybe one day we’ll all be billionaires.
I love this! I also love being a morning person and I think you just inspired me to go from a 6:15AM wake up to a 6:00AM so that I can be a bit more leisurely with my morning routine!
Quick Q: Do you workout on an empty stomach if you're a morning workout-er or do you have anything beforehand? I used to have water then coffee first thing and wait til 10AM to eat but have been trying to at least get in two handfuls of nuts before coffee or working out just to help my system and I think I'm feeling better for it!