A quote that I can’t escape on Pinterest reads, “Routine is medicine. Movement is medicine,” and I couldn’t agree more.
As college students, our lives are dictated by the tight schedule of classes, extracurricular commitments, dining hall hours and more. Being busy becomes the new normal. However, when schedules fill up, finding time for yourself is more important than ever. Especially as a freshman, my entire life has changed over the past two months. One crucial variable within my control is how I start my day. As I’ve discovered through experience, implementing a fulfilling morning routine is one of the best practices to reclaim mental space and set yourself up for a great day.
Maybe you’ve seen the recreations of Logan Paul’s satirical morning routine or listened to Dr. Andrew Huberman’s twenty-step scientifically backed procedure and decided a morning routine isn’t worth the effort. Yet, there’s something magical about mornings, the quiet period before you enter the world. Whether you’re a morning person who is eager to rise before dawn and make it to an 8 a.m. class, or you purposely schedule all your classes after 12 p.m. to get some extra rest, a calming morning routine has something to offer. The period between waking up and your first commitment of the day should be personally tailored to best prepare you for the day ahead. Your mornings are meant to be your time and should reflect your priorities accordingly—twenty steps sold separately. When I miss my usual routine, I often feel uncentered, and I’m reminded of the peace that consistency provides. Even on vacation, I try to maintain the framework of my ritual to feel my best. Routines should be grounding and enjoyable, not laborious.
So, how can you cultivate your perfect morning routine?
Start with your values. There are several excellent, free value tests online, such as The Personal Values Test, The High5 Test and Brené Brown’s Living Into Our Values exercise.
For me, physical fitness and discipline are core values. Not only does a morning run leave me feeling productive and energized but also calm and focused.
On an ideal morning, I rise early, make my bed, take my multivitamins and get dressed for a run. The distance and pace have changed over the years, but the consistent practice of running keeps me grounded. After a shower, I make my routine oatmeal for breakfast. While I eat, I read a few pages of my current book, and then it’s usually time to get dressed and ready for the day. By the time I’m out the door on the way to my first class, I feel ten times better than I did when I first woke up.
My morning routine emphasizes productivity, consistency and energy. Draining activities like using my phone or answering emails are postponed until I’m able to tackle them with full attention later in the day, after I have completed my personal ritual.
When it comes to the specifics of your routine and how you apply your values, there is a body of scientific research with possible suggestions.
Get morning sunlight.
Getting the sun in your eyes within the first hour of waking regulates your circadian rhythm and increases alertness. Boost your mood with some early vitamin D. The hush and stillness of the morning outdoors can provide much-needed peace and quiet as you ease into your day.
Move your body.
Run, walk, anything. Preferably outside. This pairs well with some much-needed morning sunlight, as exercising outdoors is also linked to a greater sense of accomplishment and self-esteem than exercising indoors. Furthermore, as college students, we spend a lot of time on our devices, including hours of homework. Over 75% of Americans don’t meet the minimum exercise guidelines, but starting your day with movement can go a long way toward meeting them.
Eat a nutritional meal.
A nutritional breakfast includes plenty of protein to increase satiety, stabilize energy levels and improve cognition. While experts debate which meal truly rules, breakfast may be the most important meal of the day for good reason. Eating early can boost metabolism and calm your mind before a morning class.
Take a mindful moment.
From breathing exercises to meditation, mindfulness is associated with reduced symptoms of depression and anxiety, which moderately to severely affect a third of college students. Practicing gratitude further boosts your mood and promotes a positive mindset.
Morning routines don’t have to start and end with pounding the alarm. Instead, once you establish a treasured routine, peace of mind and the power of consistency will make you eager to roll out of bed. After experimenting with different steps, I’m confident that my morning routine consistently adds value to my life.
However, there’s always room for improvement or adjustment to meet changing needs and new seasons of life. Some practices I’d like to add to improve my own routine include meditation and journaling for increased mental clarity. Whether you’re spiritual or not, the peace of the morning is a time to commune with yourself. Life is short. Don’t rush your mornings.
