DJC#026 – Rise and Shine: The Power of A Morning Routine

I’m back after a two-week hiatus. A mix of family visiting, traveling for work, coaching soccer, and life took priority over the newsletter. Sometimes that’s just the way it goes.

Mornings are hectic. Roll out of bed, take a shower, get the coffee going before you have to be on your way to the office, or stumble in front of your laptop if you work from home. Add a child or more to the mix, and it can be downright chaotic. Having a good morning routine can make all the difference in starting your day off on the right note.

Let’s take a look at the benefits of a morning routine and how you can create one that works for you.

My Morning Routine

Here’s how I usually start my mornings: I wake up to nature sounds of birds chirping and waterfalls at 4:00 a.m., and then I head into my yoga studio where I meditate while in yoga poses. Then I go for a quick 5 miles run and then a 1 mile nature walk before returning to my cold plunge.

Afterwards, I step into the sauna for bit before doing a quick weightlifting workout. After checking the weather forecast, I make breakfast for the family – usually a quiche of some protein and vegetable concoction – along with my freshly-squeezed juice. I go give my wife a kiss and tell her not to worry about waking up just yet.

After showering, I go into our son’s room and sing morning songs to him as he slowly awakens from his slumber. He gets up in a great mood, gets dressed and ready for his school day with no problems whatsoever. We’re out the door at least 10 minutes early and often times arrive to school before the teachers. Post drop-off, it’s back home to drink some yerba mate and start my work day.

Now, if you’re thinking how the hell does he do all of that every morning? The answer is simple: I don’t. That’s a load of crap and something social media gurus will push to get views and likes. The truth is a morning routine is very important, but it does not have to be impossible. And like everything I mention here, everyone is going to have their own take on what works best for them. Experimenting is the name of the game to find out what actually does work best for you, and what doesn’t.

Rush Hour

If you are used to hearing your alarm clock, hitting snooze over and over again right up to the point you know you can still get up and make a mad dash to the finish line, then this is for you.

I think most would agree that rushing through your morning just to get out the door, drop off your child(ren) to daycare or school is not the best way to start your day. For one thing, it adds a lot of extra stress to start your day that you can literally carry with you throughout the rest of it.

When you have just enough time, you really don’t have enough time. Now you don’t have to become part of The 5 AM Club immediately. Start small and build from there. Try setting your alarm just 15 minutes earlier than usual and see how you feel…see how less rushed you are with that extra 15. Then once you get used to used to waking up then, increase it some more. Keeping doing this until you get to your ideal wakeup time.

Mental Mornings

As Dads our mental health often takes a back seat amidst the demands of family life, work, and daily responsibilities. It’s easy to neglect our emotional well-being, but a well-structured morning routine can be a powerful tool for promoting mental health. Here’s a the benefits of a good morning routine:

Stress Reduction: The early morning hours are typically quieter and less hectic than the rest of the day. This tranquility provides a perfect opportunity to engage in stress-reducing activities like meditation, deep breathing exercises, or a walk around the neighborhood. By starting your day with these practices, you set a positive tone that can help you better manage stressors that may arise later.
Anxiety Management: For many Dads, the morning is a prime time for anxiety. Thoughts about the day’s challenges, tasks, and responsibilities can swirl in our minds as soon as we wake up. A morning routine can include mindfulness exercises that help you ground yourself in the present moment, reducing the grip of anxiety and fostering a sense of calm and clarity.
Enhanced Emotional Resilience: Life as a Dad can throw unexpected curveballs our way. A consistent morning routine can enhance your emotional resilience, helping you navigate difficult situations more effectively. When you’ve already invested in self-care and reflection in the morning, you’re better equipped to handle emotional challenges and maintain a positive outlook.
Time for Self-Reflection: Mornings provide a peaceful atmosphere for self-reflection and introspection. You can use this time to journal your thoughts and feelings, setting intentions for the day ahead. This practice can improve self-awareness and help you identify and address any emotional concerns or triggers.
Increased Confidence: Achieving small goals within your morning routine can boost your self-esteem and confidence. As you consistently accomplish tasks and activities that contribute to your well-being, you’ll develop a sense of pride and accomplishment that carries over into your interactions with your family and colleagues.
Better Sleep Quality: Believe it or not, a well-structured morning routine can even impact your sleep quality. By maintaining a consistent wake-up time, your body’s internal clock (circadian rhythm) becomes more regulated, making it easier to fall asleep at night and wake up refreshed. This part is definitely where I need to get better. While my bedtime has gotten earlier since starting a new morning routine, it still isn’t quite there.

My Real Morning Routine (Most Mornings)

So I actually do have a morning routine, it’s just not as unbelievable as the one I presented earlier. I’ll share it with you for context, but remember everyone’s life and schedules are different, so I don’t want you to compare your routine to mine. The main point I am pushing for is that you have a morning routine…whatever that looks like to you.

Currently I have my alarm set on for 5:20 a.m. on weekdays, and most days I’m out of bed by 5:30. Throw a little water on my face, go to the bathroom, brush my teeth and then I’m out the door for a 1 mile walk in our neighborhood. I use this time to get my body moving, listening to calming music (Morning Coffee or Café con Leche playlists on Spotify are my current go-to).

When I arrive back home, I go into our office where I meditate for 10-15 minutes and then do as many slow push-ups as I can (currently around 15). At this point, it can go two different directions depending what time I woke up. If there’s enough time, I’ll read The Daily Dad‘s page for that day’s date and journal to our son, and if not then I’ll do that later in the day, or it waits til the next day. From there it’s squats in the bathroom right before a shower. By this time my wife and our son are usually both up or slowly getting there. Dad-mode is engaged and it’s Mourning Routine 2.0 – this one’s all about getting our son ready and to school on time (you know the deal!).

Before this year, I had no morning routine and it was a stressful mad dash. At the start of this year it began with morning walks and then meditating was added to the mix. At some point I added squats before my showers and push-ups after my meditations. The point is it has evolved as I have experimented with it. My alarm is set earlier. I realized that as much as I want to do all of these things in the morning, I also don’t want to feel rushed. Some walks are shorter, some are longer and the same goes for meditations. Some days I journal in the mornings, and some days I don’t.

Weekends are still hit or miss for me. I usually stick to the same routine one of the two days, although with a later alarm time – 6:55 a.m. The weekend walks are my favorite now that it’s dark again in the mornings. Nothing like seeing the son rise as you’re walking!

Armor For Your Day

I once heard author/podcaster Jay Shetty describe a morning routine as “putting on your armor for the day.” And after creating a morning routine this year, I have to fully agree with that thought.

After that, I am ready to tackle dragging a six year old out of bed, making lunch and getting him out the door on time. I have more energy and my focus when it’s time to start work has improved as well.

A funny story to share – I was out of town for work for a few days when our son told my wife one morning that the mornings when I’m not there are easier for him because I have too much energy in the morning for him. I think that’s proof right there!

So start experimenting with your morning routine. Write down your ideal morning in your journal and then try it out. Start simple and build up. What worked? What didn’t work? Give it some time and you will notice the positive impact it has on you.

Until next Sunday, Stay awesome and stay committed to your morning routine.