#morningroutine
The Rise of the Viral Morning Routine
Ah, the morning routine. That magical time when we all pretend we wake up like a serene influencer, glowing skin, sipping lemon water, and journaling about our dream life—when in reality, most of us are hitting snooze 12 times and contemplating our existence. But do these viral morning routines actually work? According to science, yes! A well-structured morning routine can enhance mental clarity, reduce stress, and keep you from throwing your phone at the alarm clock (Schneider & Cooper, 2019).
Key Components of the Viral Morning Routine
Here’s what all the cool morning routine kids (and high-powered CEOs) are doing:
Early Rising: Studies show waking up early improves mood and productivity (Clark et al., 2020). It also means you get to be smug about it all day. Elon Musk is up at 5 AM. Oprah at 6 AM. You?
Mindfulness and Meditation: Practicing mindfulness in the morning helps reduce stress and anxiety (Kabat-Zinn, 2018). Jeff Bezos says it’s the key to clear decision-making! It helps to seperate being inside of our thoughts and feelings to looking at them - which can be a game changer for mental health.
Exercise and Movement: Morning workouts improve focus and mental agility (Ratey & Hagerman, 2008). Tim Cook starts his day in the gym, so if you want to run Apple one day, maybe start with a light jog or a 10 minute yoga routine from youtube.
Hydration and Nutrition: Drinking water and eating a healthy breakfast can improve cognitive function (Mahoney et al., 2005). Yes, coffee is basically bean water, so we’re on track! But if you want to think like Warren Buffett, maybe add a McDonald’s breakfast to the mix.
Journaling and Gratitude: Writing down goals or expressing gratitude boosts emotional resilience (Emmons & McCullough, 2003). “Today, I am grateful I didn’t throw my laptop out the window.” Bill Gates swears by a morning reflection ritual—perhaps it’s time to take notes.
Ideas for an Optimized Morning Routine
We’re taking morning routines to the next level with these groundbreaking strategies:
Cold Exposure Therapy: Cold showers improve alertness and mental resilience, they also active our calming systems (Buijze et al., 2016). Or just scream into the fridge for the same effect. If it’s good enough for Tony Robbins, it’s good enough for us!
Creative Visualization: Spending a few minutes visualising success can boost motivation (Taylor & Pham, 1996). Picture yourself on a beach with unlimited snacks. Boom—instant mood boost. Even Steve Jobs had a daily self-reflection question: “If today were the last day of my life, would I want to do what I’m about to do?”
Digital Detox: Avoiding your phone for the first hour helps reduce stress (Twenge, 2017). Jeff Weiner, LinkedIn’s CEO, swears by an hour of "buffer time" to think clearly.
Microlearning: Listen to a podcast, read a fun fact, or Google why birds aren’t real. Expand your brain one ridiculous thought at a time. Bill Gates reads 50 books a year—surely we can manage a Wikipedia article.
References
Buijze, G. A., Siemerink, E. J., & van den Bekerom, M. P. (2016). The effect of cold showers on health and work: A randomized controlled trial. PLOS ONE.
Clark, A., Watson, D., & Leeka, J. (2020). Morningness-eveningness and mood. Journal of Personality and Social Psychology.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology.
Kabat-Zinn, J. (2018). Mindfulness for Beginners: Reclaiming the Present Moment. Sounds True.
Mahoney, C. R., Taylor, H. A., Kanarek, R. B., & Samuel, P. (2005). Effect of breakfast composition on cognitive processes in elementary school children. Physiology & Behavior.
Ratey, J. J., & Hagerman, E. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown.
Schneider, T. R., & Cooper, C. L. (2019). Morning routines and stress reduction. Journal of Occupational Health Psychology.
Taylor, S. E., & Pham, L. B. (1996). Why thinking about goals and means may impede performance. Journal of Personality and Social Psychology.
Twenge, J. M. (2017). iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy–and Completely Unprepared for Adulthood. Atria Books.