7 tips for an effective morning routine
Sander Aarts spent 17 years in the Special Forces. When he left the military, he missed the structure in his days. In the article below, he shares his seven tips for building a good morning routine. Because if you start your morning well, you'll benefit from it all day long. They're great tips.
A good morning routine provides you with the foundation to face the day's challenges, making you more resilient, emotionally stable, and mentally stronger. In this blog, I'll give you my seven tips to dominate your day and conquer the morning like a boss.
I had just left the military, and I missed the structure of a 'normal' workday and an environment that supported my productivity. Now, I was truly responsible for myself. I could manage my own time and handle my schedule. If I'm honest, I missed having that push. I didn't feel the pressure I normally felt, which I secretly needed.
For writing my books 'Unbreakable', 'Mission Mindset', and 'The Courage to Lead', I needed all the mental capacity I could muster. I wasn't a writer, and I didn't yet consider myself a free and creative spirit.
In my quest for the ideal formula for focus, discipline, and creativity, I tried just about everything. Eventually, I found my way to boost my productivity in a disciplined and structured manner.
The key is to start your morning right. That's where the gain lies. If the rest of the day falls apart and you can't get anything done, your morning routine has already made your day a success.
1. Planning and Preparation
Like most successes in life, a good morning routine starts with the right preparation. Think about what you want to achieve the next day and write it down the night before. I always plan the next morning in the evening. This way, I don't have the opportunity to doubt what I'm going to do after waking up. Visualize how your morning will go once. Share your plan with your partner so your plans can be coordinated. This way, you won't be surprised. Lay out your clothes and the things you'll need for the next day before going to bed. This ensures a smooth transition when you wake up with a bit of resistance. Last tip for preparation. You want to start your day as energetically as possible, so go to bed early the night before. No more Netflix or scrolling through the bottom of your Instagram timeline. No coffee after 4:00 PM. No screens after 8:00 PM. No snacks or other sweet foods. Drink enough water and go to bed early. Sounds boring, but the right preparation leads to discipline and ultimately a successful day.
2. Get up early
What is early? The ideal time for me is 4:45 AM. Then I have enough time for myself and to do the things I want to get done that day. Many productivity masters, high performers, and top CEOs wake up before dawn because they know that's where the profit lies. I know by now that I have the most focus around this time and my creative brain works best. My brain isn't yet overwhelmed by all the external distractions, and that's when I'm in the most flow. It might seem Spartan to wake up so early. Consider it an investment: quality time for yourself. No one else is awake. No one is asking anything of you or expecting anything from you. You can do what you consider important and prioritize. You have no distractions hindering your productivity.
Make your bedThis sounds military again, but by making this small gesture part of your morning routine, you've already accomplished the first task of the day. It works the same as checking off an item on your to-do list. You give your brain a small shot of the reward hormone dopamine. Well done! The American Navy SEAL and retired admiral William McRaven describes this beautifully during a speech for graduating students.
Drink a large glass of water or twoYour body consists of about 60% water. Our brains even 75%. Everyone knows the importance of drinking enough water. Unfortunately, not everyone reaches the minimum recommended amount of 1.5 to 2 liters. In the morning, you start with a moisture deficit. You lose a lot of fluid during your sleep through breathing and sweating. Increase your productivity and health by starting your day with a few glasses of water. By drinking a glass of water on an empty stomach in the morning, you do yourself a big favor. The water on your empty stomach activates your metabolism. It cleanses your body by providing better moisture to your kidneys and other organs. Toxins are better flushed out, your brain performs better when it has enough moisture, and you have less chance of fatigue and headaches. Start with about half a liter during your morning routine. Then brush your teeth and wait 45 minutes before having breakfast. Waiting a bit with eating enhances the effects of this routine.
3. Move your ass
Try to exercise early in the morning. This tip was given by one of America's most successful Special Forces generals: Stanley McChrystal. In his appointment as commander in Afghanistan, he started every day with a long, boring run around the airport runway. Regardless of the chaos the war would bring that day; he had won his day and cleared his mind while running. Exercise not only releases endorphins giving you a mental boost afterward. The rhythmic and repetitive movements also work meditatively, creating some space in your mind. I often get the best insights and solutions while running. But you don't have to punish yourself right away with a long run. In the morning, I often start with a short workout session, very simple and accessible. I start with some short stretching or yoga exercises to alleviate morning stiffness. Then I do a simple exercise to raise my heart rate, like breathing burpees. For this, you do one burpee and breathe calmly and consciously in through your nose and out through your mouth. Then you do the next burpee. You do this about thirty times. This wakes up your body and activates your mind.
4. Sit still and take deep breaths
Meditation is a powerful way to start your day with a calm mind. It's nice to have a tidy house, but you also need a tidy mind. That's what meditation does. It organizes our internal hard drive. And who wouldn't want that? You don't have to spend an hour trying to become spiritually enlightened, but even a short meditation will help you. A few minutes is enough.
5. Who writes, stays
One of the simplest tools to optimize your life is keeping a diary: journaling. By deeply reflecting on yourself and then writing it down, you're forced to think carefully about the things you find important. About your personal goals and values. About your feelings and thoughts. About your impulses and hidden desires. Through journaling, you'll understand yourself better and therefore others too. Your personal roles and goals become clear, and you can better map out and achieve the route to these goals. Dominate your morning with a morning routine. This list of morning routines isn't comprehensive, but it works for me. You don't have to adopt the whole list right away, but choose one or two and start working with them. Keep at it until it becomes a routine, then gradually expand your morning routine step by step. By dominating the morning with discipline and structure, you win your day. Set your alarm an hour earlier than the rest and make sure you've
