How to Start Your Day

The alarm rings with the sunrise, and you leap out of bed, shower and get dressed. Next, you brew the perfect mug of coffee before heading off to work with a spring in your step!

Sound familiar? Perhaps not. And you're not alone: many dedicated, conscientious people struggle to "get going" in the mornings.

Sleep researchers suggest this could be dependent on what chronotype you are – a "lark" (someone who goes to bed before 11p.m. and wakes before 6.30a.m.) or a "night owl" (someone who goes to bed after 11p.m. and wakes after 8a.m.).

There's not much you can do to change your chronotype, but you can manage it. [1] In this article, we explore strategies that you can use to set yourself up for the day, regardless of whether you're a morning lark or a night owl.

Making Your Mornings Matter

One of the most effective ways to start your day is with a routine. Positive morning habits can help to reduce unnecessary stress that might tire you out before you've even begun work.

Here are some ideas to help you to develop a routine that can turn even the most sluggish morning into a productive part of your day.

Developing a Pre-Work Routine

You likely have the most control over your time in the hours before you start work, so follow these five simple steps to make positive changes and start your day right:

1. Get Everything Ready in Advance

Preparation saves time and removes the stress of making choices in the morning. This is especially important for working parents whose mornings often involve organizing packed lunches and getting the kids ready for school, not to mention building in time for the school run.

Get ahead of yourself by picking out your outfit, making your lunch, packing your bag, and laying out your keys or purse the night before. This can reduce time spent getting ready or frantically looking for things you need when the morning arrives.

2. Have a Set Wake-Up Time

Setting an alarm for the same time every morning can help your body to establish a natural routine. And if you wake early enough to get ready at a leisurely pace, that's even better!

Research suggests that, even if you are a night owl, setting your alarm for one hour earlier in the morning can actually decrease your risk of depression and improve your mood. [2]

3. Eat Breakfast

Breakfast is often touted as "the most important meal of the day." This is especially the case if you're not naturally a "morning person," because you'll likely require more energy earlier in the day. Eating simple, healthy breakfasts have been shown to improve cognitive ability, as well as weight control and even nutrient intake. [3]

4. Listen to Something Stimulating

Commuting can be tiresome, but it's a good chance to stimulate your brain first thing in the morning. Silence will likely keep you feeling sleepy, so listen to invigorating music, your favorite podcast, or the news.

5. Get Some Fresh Air

You don't need to go on a long stroll through the woods. Spending five minutes outside or getting off the bus early and walking the last few stops can do wonders for your mind and body.

Developing a Work Routine

One proven method that night owls can use to help them stay energized throughout the day is to match their work routine with their chronotype. [4] Many organizations have fixed working hours that favor early birds, but there are ways to adapt – even in the most regimented environments.

For example, you could:

• Build up to important tasks. Try arriving at work 10 minutes earlier. This can give you time to get into a "work" mindset before you're expected to engage with co-workers or clients. Next, make something – whether it's a to-do list or even just a hot drink, kick off your day by creating something from scratch to help get the creative cogs in your mind whirring. Finally, as you wind up to your peak energy levels, stay productive by completing less intensive tasks. Perhaps you could book meetings, answer emails or complete any outstanding admin. Save your bigger or more important tasks for when your energy levels are at their highest.
• Take notes during meetings. Morning meetings can be difficult if you haven't "switched on" yet. Take notes to help you stay focused. Similarly, ask whether it's possible to record virtual team meetings so that you can revisit them later in case you forget any important points.
• Plan routine tasks and activities. Preparing for tasks, or even automating them, can make your mornings easier. If you submit a report every Monday morning, could you prepare for it in advance, or use spreadsheet macros to simplify the process?
• Explore alternatives. Some organizations' processes or ways of working are done a certain way because that's how they've always been done. For early morning assignments, consider whether they do need to be done at that time. Discuss with your manager whether pushing it back until later in the day would disrupt other activities. But make sure that you're not impacting on other people's schedules just to suit your own.
• Catch up with your team. Connecting with your co-workers is a great way to tune into their energy and give yourself a boost. Chances are, at least some of them will be larks!

If you're fortunate enough to set your own schedule – perhaps you're self-employed, or your organization offers flexible working – you could use these early periods to work on your professional development, or do something that energizes you, such as a morning walk or swim.

These are all valuable, low-energy-intensive uses of your time. This makes them perfect morning tasks if you normally peak later in the day.

It may be worthwhile telling your colleagues and manager of your preferred routine. For example, if you find your energy levels are highest in the afternoon rather than the morning, would it be possible for you to schedule important work, such as project, meetings or strategy development for that part of the day?