In the last couple of weeks, I’ve been trying to actively improve my morning and night routines. In this blogpost I’ll specifically focus on my morning routine to hopefully provide some inspiration!

Using an alarm clock (instead of my phone)

This is a very recent adjustment to my routine: I’ve been leaving my phone downstairs at night to reduce my blue light exposure right before bed and after waking up. However, I used to find it quite hard to get out of bed when my alarm went off without snoozing. This is why I now have my alarm far enough removed from my bed that I have to get out of bed to turn it off. It sounds awful, but when you get used to it, it actually takes less energy than having to find the willpower to get up on your own terms.

Making my bed 

Again, quite simple, but I find it a nice way to start my day. Supposedly, it should reduce stress and improve productivity (https://www.lakegranburymedicalcenter.com/health-library/447). Whether this is the case or not, I don’t know, but it’s an easy win to begin your morning. 

Duolingo first thing

After I finish making the bed, brushing my teeth, washing my face and applying sunscreen, I go downstairs. At this point I usually reach for my phone to check my sleepscore (I wear an ‘Amazfit Helio strap’). This is the only app not blocked by Duolingo: recently they released an update which allows you to block apps until you’ve finished your lesson. This results in me doing my lesson immediately afterwards. I really enjoy this feature as it’s an easy way to ensure I get it done; It means I never have to worry about whether I’ve finished my lesson already or not.

Water before food

I try to have a big glass of lukewarm water before having any food. Since you become dehydrated during sleep, this is a nice habit to get started on reaching your water intake for the day. I aim for at least 2,1 liters a day. I like to put lemon juice in my water (not for any health benefit, just because I like the taste – but some research does suggest that it improves hydration), and I’ve started putting a bit of sea salt in it as well (for the hydration benefit). I take my creatine and other supplements in this water.

Journaling

My journaling consists of recapping the previous day, writing down something I’m grateful for, and finally setting my intentions/goals for the day ahead. This helps me get clear on what I want to achieve in a day. I use this journal: https://tamkaur.com/products/growthjournal?srsltid=AfmBOoryEonAx-4zIwN_qqArTxgKDgbXltnMXbXPGoyxa2l63ftymDoi.

Pre-workout meal and gym

Finally, I’ll eat my pre-workout meal (high carb, low fat to get some quick, easily absorbable energy), get dressed and head to the gym (on training days, on rest days I’ll have my normal breakfast at this point).