Starting his day before 4 a.m., influencer Ashton Hall manages to pack an impressive array of activities into his morning routine. Before breakfast at 9:30 a.m., he has already brushed his teeth, swum, meditated, journaled, rubbed a banana peel on his face, lifted weights, and cooled his face in ice water, among other things.
A viral video showcasing his extensive morning routine has garnered millions of views online, eliciting reactions ranging from skepticism to admiration. It has also ignited discussions about optimal morning habits, despite the daunting nature of a six-hour pre-breakfast schedule.
Kamalyn Kaur, a psychotherapist based in Cheshire, England, advises that a schedule like Hall’s isn’t necessary to improve one’s mornings. However, she notes the importance of refining how you start your day. A calm, organized morning can significantly boost your energy levels and mood throughout the day.
“It just sets the tone for the rest of your day,” Kaur states. As an anxiety expert, she encourages her clients to rethink their morning practices to kickstart their days feeling good and organized.
Why Establishing a Morning Routine is Beneficial
Shawn McClean, a workplace psychology professor at The University of Oklahoma, has extensively researched the correlation between work life and broader lifestyle choices. He argues that completing morning tasks systematically is beneficial due to our cognitive limitations; routines help conserve mental energy by acting as efficient shortcuts for predictable tasks.
“We’re cognitive misers,” McClean explains. “We prefer not to expend mental energy on non-essential things.”
His studies indicate that employees who maintain an uninterrupted morning routine tend to perform better and remain calmer throughout the day. In contrast, those experiencing chaotic starts often suffer from greater mental fatigue later on.
Routine disruptions can derail your day, McClean notes, citing a personal ordeal of falling behind after forgetting his daughter’s show-and-tell. “You realize at work that you forgot to brush your teeth,” he adds.
Defining a “Good” Morning Routine
Most individuals have some kind of routine, though few actively choose it before it becomes habitual, according to McClean. There isn’t a universal blueprint for an effective routine—it varies per person and what supports their functionality. However, he acknowledges the existence of harmful routines.
For example, rushing through tasks like showering, eating, and getting ready can be detrimental, introduces unnecessary stress, and heightens cortisol production—essential for regulating sleep-wake cycles but excessive levels can mirror the anxieties similar to caffeine jitters. Kaur highlights this as detrimental to a peaceful start.
How to Start Improving Your Morning
For those frequently overwhelmed in the mornings, Kaur suggests setting alarms 30 minutes earlier and avoiding the snooze button. Snoozing often disrupts sleep, leading to greater grogginess.
Adding a few simple tasks to your morning can also boost your mood. Making your bed diminishes clutter-induced anxiety and boosts dopamine, the hormone that enhances feelings of happiness.
Hydration is also vital. Having water first thing replenishes the body after a night’s sleep. Additionally, it is advisable to postpone caffeine intake until after breakfast to prevent jitteriness.
Kaur also recommends seeking natural light within the first hour after waking, optimally through a brief walk. Even on cloudy days, daylight is crucial in regulating circadian rhythms to improve morning alertness.
“These habits matter,” Kaur emphasizes. “They offer the best conditions to enhance performance for the rest of the day.”