Positive mindset

How a strong morning routine helps you to stay positive

Do you have a morning routine?

Do you have a morning routine? Do you feel positive and ready to start your day? If so, you’re on the right track according to several studies. If you haven’t established a morning routine, this article might be right for you.

4 situations you won’t face with a morning routine

A morning routine should not be another task to your daily list of already impossible things to accomplish. But instead it helps you make your life happier and more energetic pu. We want to put the power of morning routines into a different light mak. We show you how to make it work every day.

Not all of us are morning people, but still, the morning routine is for EVERYBODY! So read on.

  • Have you ever woken up and felt more tired than before going to bed?
  • Or have you directly panicked when waking up to be running late? Have you ever had to get ready with that panicky feeling? What a horrible start into the new day?
  • Or have you rushed through the bathroom, jumped into the car and off to work without even having enough time to drink a cup of coffee?
  • Do you ever feel exhausted at night? And are not looking forward to repeating this process all over again the next day?

Be pro-active

I could go on and on with more questions. But my point is, that all of us are tied up in our busy lives and feel overwhelmed by it. But we are the ones who can change these feelings. We have the power to turn it into something positive. But how? There is an answer on how we can be more pro-active about making our mornings about ourselves. Make them more about our outlook for the day. All it takes are just 5 to 30 minutes of quietness. This time is best before the rest of the family wakes up or before the phone starts ringing. Life is too crazy not to take that time for ourselves to get started! As Allen Saunders put it, “Life is what happens to us while we are making other plans“.

Set yourself up for success

Setting yourself up for success is key to being happy, balanced and living well. In my opinion there is nothing more important than a positive and fresh start into the day. This helps us to be productive and successful throughout the day. The idea of building a strong morning routine is nothing new. I am sure you have heard already lots about it. We can find lots of information about it everywhere. So I have tried to condense information for you and summarize most interesting findings.

6 Questions to get your routine started

In this article I will summarize the results of my analysis of existing information. I will mention advice and form strategies of morning routines for you. I will answer the following questions:

  1. How to start your morning?
  2. What are strong good morning routines?
  3. How can I introduce a strong morning routine?
  4. How long should that routine be?
  5. SPECIAL: How to establish a routine with kids?
  6. This will change your life

For all those readers, that are NOT a morning person J Please keep on reading! This article will open your eyes on how a strong morning routine can boost your productivity and positive outlook throughout the day, guaranteed.

So let’s get started!


1. How to start your morning

The good news is, that good mornings can be fueled by our own positive energy.  To be aware of this power and influence we have over our own positive outlook on the day (and on life in general) is very empowering. We only need to learn how to tab into these energies and keep the negative thoughts away. So it appears that the answer to a successful start into our day and eventually a successful and healthy lifestyle is a strong morning routine.

Your health matters

That’s why I wanted to write about morning routines in our blog of ONE Body, because your health and your wellbeing matters. And while everybody is busy getting ready for the holidays, wrapping up the last open items at work or preparing for the team, the family and friends a little something, we wanted to focus on how you can make it through these stressful days, and give you something to work on for the year 2020!

Sleep is key

Before I get into the characteristics of a strong morning routine I want you to be aware of the importance of getting enough sleep. Try to give your body and mind the hours of sleep you need. The amount of hours will vary individually between 6-10 hours per night. This is something I am sure you are well aware of and even if you cannot reach your optimum because life is too crazy, try to get as much sleep as possible and avoid time killers and actions that do not provide you with any value: is that TV show really an added value or are you just too tired to go to bed? Is this the only time of the day you have reserved for yourself and do not want to cut down on this special time? Maybe you can transfer it into your morning routine. We will find out about options later on.

6 reasons why you should get enough sleep

Sleep has a huge impact on our well being and on our health, according to the Harvard’s Women’s Health Watch[1]:

  1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
  2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
  3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
  6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.[2]

Be smart the night before

One thing is for sure: Only if you let your body and mind recover overnight will you be able to live up to your full potential and stay healthy and balanced as a result.

So skip the glass of wine right before bed, don’t use the snooze button of your alarm in the morning. It will only make things worse. Start the morning with your morning routine and we will get more into what that should look like now.

2. What are strong good morning routines?

A strong morning routines means that it is a routine that works best for you, that gives you the energy and level of productivity and organization that you need.

Drink water, listen to music, get active

It might be as simple as drinking a glass of water- of better even lemon water as first thing in the morning. Maybe you can listen to some music that puts you into a good mood and generates positive thoughts to start your day.

Meditation and yoga are also a great way to start your day as a morning routine. Getting engaged in some kind of physical activity, running, walking the dog, push-ups and sit ups, even better when combined with some fresh air to get your blood pumping and the oxygen flowing through your brain.

Don’t skip breakfast

A healthy and good breakfast should be part of your morning routine. Various studies by the Rush University Medical Center have found several benefits related to eating breakfast. It is the most important meal of the day and you should give yourself enough time to eat a healthy breakfast!

People who eat breakfast tend to have a lower BMI, because they jump start their metabolism and this signals their body that there are plenty of calories available to be burned, thus they will burn calories throughout the whole day than without eating breakfast in the morning. The craving to consume unhealthy fats through the day is less than without having breakfast.

4 ideas for your breakfast

Eating breakfast also increases your chances to be meeting recommendations for fruit and vegetable consumption, for having higher daily calcium intake and for having higher daily fiber intake. All this eventually leads to a better performance of your memory and attention, important for anyone at work or for kids at school. [3]

Your breakfast should possible consist of one of the following suggestions by Christy C. Tangney, PhD, a clinical dietitian at Rush University Medical Center and an expert on the effects of diet and nutrition on heart health. We would of course recommend to also pay attention that the food is USDA certified organic and GMO-free. That means that these products do not contain any artificial, genetically modified cells and have not been treated with any chemicals either. The suggested options for a healthy breakfast are:

  • A high-fiber cereal with fresh fruit and low-fat milk or soy or rice milk substitute
  • Low-fat protein shake with fresh/frozen fruit
  • High-fiber toast or bagel with tablespoon of peanut butter
  • Select protein bar and yogurt or a glass of milk

Keep it simple, but please don’t skip breakfast! It really is the most important meal of the day.

3. How can I introduce a strong morning routine?

If anything, make sure the morning routine works for your- and your family, and doesn’t create more stress than benefit. You have to find out and try out yourself which type of routine will make you feel good, energetic and psyched to start the day.

Get your brain working

Depending on where your priorities are it is possible to start your daily morning routine with journaling, reflecting about what you want to achieve during this day or even diving right into creative work. Some people are most effective and productive in the early morning hours, while everybody else is still asleep and there are no interruptions.

Build a habit

Until your morning routine becomes a habit, and that might take up to 60 days according to studies on habit building, you will have to push through it to overcome your doubts, but we can guarantee you that it will be worth it![5]

Building a habit out of your morning routine is key to keep it within your daily plan. “Habits are safer than rules; you don’t have to watch them. And you don’t have to keep them either. They keep you.” – By Frank Crane. A wonderful book that talks about the power of habits is The Power of Habit by Charles Duhigg.[6]


4. How long is a morning routine?

There is no rule to how long your routine has to be. If anything, you should give yourself enough time to enjoy your routine and take away its benefits for the rest of your day. A strong morning routine could range anywhere from 30 to 90 minutes. The more I read up on suggestions for strong routines the more the early wake up before sunlight, at around 4-5 am came up.

2 main points to consider

I personally don’t believe that only if you get up before the birds you will take away the full benefits of your individual morning routine, but create an intentional routine, at whatever time of the morning that might be, to start energized and positive into your day.

  • So set yourself a reasonable time to wake up, ideally without an alarm clock,
  • and don’t hit the snooze button.

A very interesting article that focuses on several benefits on a morning routine has been published on the “verywellmind”-blog.[4]


5. SPECIAL: Morning routine with kids?

For those of you who have kids you might have been wondering how to establish a morning routine with kids? If you feel your morning depends on anybody in the family BUT on yourself, here are some tips to make the mornings a little bit more of your own again.

Make it fit

Morning routines with kids require us to be flexible. Remember, there are other times ahead, so while the kids are young don’t stress yourself out too much if you cannot commit to your routine every day. The important thing is to get a morning routine going that is beneficial for everybody, but also gives you some room to start your day right as well as everybody else.

How I do it

To give you a better idea of what a routine might look like- with kids, here is my morning routine. We have 2,5 year old and a 9 months old baby , so even though my morning doesn’t exactly look like that for me every day, I try my very best to hold on to my current morning routine.

With kids you just never know what has happened during the night, who wakes up first and who wants to play without giving me any chance for some morning yoga. I was inspired to write down my own morning routine after reading Jeff Goins’ fantastic article on steps to his morning routine.[7]

5 steps  morning routine

  1. Prepare the night before. I prepare the dishes, set the table and cut some fruit for the kids’ lunch boxes the night before. Even though I feel like my own mum doing so, it simply takes away the stress in the morning.
  2. Wake up. Usually around 6 am without an alarm clock and preferably before our kids wake up. The first thing I do is drink a large glass of water, brush my teeth and, if everybody else is still asleep, make some coffee and then go outside to do 10 to 15 minutes of yoga. Anything more than 15 minutes is luxury and happens mostly the weekends. I would love to find time to write some thoughts down, but I currently rather sleep a little longer since my nights still sometimes get interrupted from the baby.
  3. Make breakfast. Usually I prepare the lunch boxes for our kids for their Montessori day care and prepare some fresh fruit, toast and some yogurt for breakfast with our kids. By that time our kids are usually awake and play while I prepare things. We then sit together at the table and have breakfast. There is no TV or radio on, but we have time to talk.
  4. Get the kids around. After breakfast I get the kids ready for school, where my husband drops them off. After they have left the house I have some time for myself.
  5. Check email. To get things going I check my mail and reply to the most important mails immediately. I also check my calendar and write a to-do list for the day.
  6. Go for a run. I need to take this extra hour to get creative, to reflect or to continue my current studies on digital marketing. While listening to my favorite podcasts, currently Amy Porterfield “Online Marketing Made Easy” and Dana Malstaff “Boss Mom” I get some fresh air into my lungs and I just love to run. Sometimes I cycle to the beach and run there, or I go for a quick run in the neighborhood.
  7. Take a shower. Then get dressed and get ready to begin the day.
  8. Sit on my gymnastic ball and start working.


6. This will change your life

There are so many positive aspects of establishing a strong morning routine, that I will only mention the most important ones: A morning routine will make your mornings less stressful. You will feel more in control of the first things that happen in your day and you will enable yourself to start your day with a positive mind set.

Start positive, stay positive

Forming a habit helps you to get through rough patches of your career, your relationship or anything else that might be challenging for you at the time. Morning routines keep you on the good track of life because they don’t let you slip away into a bad and less productive habit.

Increased productivity and focus

Once established, your morning routine is a guarantee to get the most out of your day and be productive. You are less likely to waste time. This will free you up for other times of the day, when you might want to dedicate more time to things besides work.

A morning routine will also boost productivity throughout the day and that is the most beneficial thing for your business or career that you can implement for yourself and everybody around you.

Get your morning routine started

I really hope this article was able to give you a different point of view on morning routines. They don’t have to be so rigid and they definitely have to fit into your current life. So there’s of course always the option to change and to adopt a different morning routine while your live evolves and changes as well.

The important thing is to stick with it and to do something intentional that provides you with value and a positive mind set for the day. With that positive energy you are more likely to succeed with whatever you are trying to achieve and it will make you a healthier and happier person, guaranteed.

Need any more advice?

What does your current morning routine look like? Are you struggling in converting it into a habit? Please share with us your experience in the comment section or write us under info@onebody.co. We are so happy to hear from you!

In our next blog we will be writing about one main aspect of our products: they are VEGAN! We will explain to you why that is important to us and why you should look into it as well.

Have you ever heard of the word flextarian? We can’t wait to share some interesting insides with you.

Until then, have a great week and keep those morning routines going!!!


[1] Harvard Women’s Health Watch puts you in closer touch with everything 
that’s happening right now in the new age of women’s health and medicine. 
New prevention strategies, new diagnostic techniques, new medications and 
treatments. From heart disease in women to breast cancer, from diet and 
nutrition to vitamins and supplements, from hormone therapy to exercise 
and strength training, Harvard Women’s Health Watch focuses on health from a 
woman’s perspective. 
available on 29th of November 2019)

[2] Importance of Sleep : Six reasons not to scrimp on sleep Published: 
January, 2006 
https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health; available on 29th of November, 2019

[3] The Science behind breakfast: Why breakfast is the most important meal. 
available on November 29th, 2019

[4] Benefits of a Morning Routine, by Jodi Clarke, MA, LPC/MHSP 
https://www.verywellmind.com/morning-routine-4174576, available on 
November 29th, 2019

[5] Compare The Power of Habit: Why We Do What We Do in Life and Business  – 
January 7, 2014 by Charles Duhigg

[6] The Power of Habit: Why We Do What We Do in Life and Business – January 7, 
2014 by Charles Duhigg

[7] My Morning Routine in 10 Simple Steps, by Jeff Goins,  
https://goinswriter.com/morning-routine/ available on November 29th. 2019