Do you have a tough time getting out of bed? Do you wolf down breakfast or skip it all together? Do mornings involve nagging parents or yelling siblings?
While there is probably no one size-fits-all effective morning routine, there are some general practices that, if followed, do lead to success.
If, like CHS senior Andrea Vasquez who only gets up “after hitting snooze at least three times,” you answered yes to any of the foregoing sentences, chances are that you are not satisfied with the start of your day. Choices made during the first waking hour of the morning often determine how the rest of the day will proceed. Will your morning lead to a time-managed, productive day? Or will you be staring down hours of stress and ineffective work?
While there is probably no one size-fits-all effective morning routine, there are some general practices that, if followed, do lead to success.
Get enough sleep
It is not exactly breaking news that the amount and quality of sleep directly affects everything from one’s mood and productivity to weight and skin health, to name a few.
According to the National Sleep Foundation (NSF), teenagers require a minimum of eight to ten hours of sleep nightly. However, the NSF finds that only 15% of teens reported getting the minimum. In fact, one NSF study of students in high school reported an average of 6.8 hours per night.
Establishing a consistent sleep pattern will help you get enough sleep. If your body gets used to going to bed and getting up at a certain time, it will strive to stick to that schedule according to the NSF. While not necessarily easy, that means trying to get to bed early, even on weekends, and – maybe counterintuitively - avoiding sleeping in. It also means refraining from screen time, ideally for an hour before bed.
A morning routine is nothing without a good night’s sleep behind it. If you are always trying to get by on less than eight hours of sleep, you already know the consequences.
Make time for yourself
Instead of getting out of bed at the last possible minute, give yourself some time. For many, wake up time depends almost entirely on when one needs to be at school, work, or practice, with the only goal being to make it out of the door on time to avoid being late. Getting to and out of bed a little earlier gives you the space you need to enjoy your mornings.
Most accomplished people dedicate part of their mornings to engaging in activities that bring them a sense of relaxation, energy, and motivation. That might be exercise, reading, time with family, or a combination of all three. A thoughtfully planned morning will help ground you and set the tone for your day.
Morning hygiene and nutrition start
Of course, having a quick shower if you exercise, or did not have one the night before, brushing your teeth, and taking care of other hygiene routines are essential to a good start to the day. Then, have a healthy breakfast. A balanced meal will give you the energy you need; avoid sugary cereals and, instead, opt for foods like eggs, oatmeal, or yogurt.
Consistency is key, but be ready to adapt
Stick to your morning routine every day, even on weekends, to build a habit. Over time, it will become easier, and you will reap the benefits of a well-structured morning. Yet, there will be times when you must adjust your routine due to events planned or unplanned, whether that be school breaks, travel, sports obligations, etc.
Do not be too hard on yourself
Do not consider one or two days missed of a morning routine a failure, so long as you get back on track as soon as possible. Getting out of routine from time to time is inevitable and that is okay.
Creating a morning routine is a valuable practice that can lead to increased productivity, reduced stress, and overall improved well-being. By setting clear goals, including enough sleep, managing your time effectively, and incorporating healthy habits, you can establish a foundation for success throughout your high school years. Remember that it may take some time to adjust. Be patient with yourself and make adjustments as needed to find the routine that works best for you. There is a lot of power in having an effective morning.
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