Getting off to a good start in the morning is crucial to having a good day… Or at least, to not hating humankinduntil we go back to bed. A morning routine is vital to being productive for the rest of the day. A bad night (lack of sleep, noise, insomnia, poor digestion, etc.) can be deadly for our mood for the rest of the day.
That’s why Arthur C. Brooks, a Harvard professor who teaches about happiness and purpose in life, has published what he believes to be the perfect morning routine—which doesn’t necessarily mean it’s the most realistic. Below, we explain the six steps of Mr. Brooks’ routine and the reasoning behind each one:
Brahma Muhurta
This Hindu term means “waking up before dawn.” Yes, you can make sure you start the day without rushing, without anyone else around, and barely knowing if you’re really alive. Many parents who have to wake their children up for school —and want a couple of hours to themselves before the family chaos begins— follow this routine. However, endocrinologists have been saying for decades that dawn light helps regulate melatonin levels.
If you want to be an early bird, we recommend that you start waking up earlier and earlier, between 15 and 20 minutes… Don’t try to get up several hours earlier than you are used to and think that it will work as a routine.
Strength training plus cardio
Balance is key: Arthur Brooks recommends 30 minutes of strength training and another half hour of moderate aerobic exercise. Not only will your clothes fit better, but you’ll also reduce stress, improve your metabolic health, and be able to concentrate better for the rest of the day. If you’ve ever exercised regularly, you’ll know that you have more energy, are able to regulate your moods better, and your memory improves.
As with starting to wake up early, we recommend that you start by exercising for only 10 or 20 minutes. Remember to warm up your muscles, and especially your joints… Please don’t injure yourself in the first week.
Bring out your spiritual side
You can choose 20 minutes of meditation, prayer, or a daily mass. This will help you train your emotional reactivity and give you mental clarity to plan your day. You can also do breathing exercises, reflective reading, or mindfulness exercises.
Don’t drink coffee
This will be the most controversial measure we suggest; after all, more than one person would commit a crime if they were denied their morning coffee. However, Arthur Brooks recommends postponing your first caffeine intake until you have been awake for two or three hours. Yes, we know, making your morning coffee is your ritual, almost sacred. However, if we postpone our first coffee, we avoid overlapping adenosine with cortisol.
Forget about cookies
This measure will not be popular with ultra-processed food companies. Brooks advocates a breakfast rich in protein and whole foods: Greek yogurt with protein, nuts, fruit, and above all, animal protein. This protein intake will ensure you have energy and sustenance for your muscle mass. You’ll feel full all day and won’t be thinking about snacking, and the micronutrients will help you have good neurotransmission.
Feeling full all morning, you won’t crave sugar and you’ll be in a better mood.
Prioritize your workload
Some call it “eat the frog.” It’s about using the morning for the highest priority cognitive tasks. It could be writing, researching, or preparing an important project. To do this, you have to protect your attention as if it were your most precious asset —disclaimer, it is. If you get up very early, you’ll make sure no one interrupts you… It’s all advantages. Once you’ve finished a couple of essential tasks, you’ll feel much more productive and fulfilled.
I know that’s a lot of advice for now, but we recommend that you focus on getting a good night’s sleep (7 to 9 hours). That way, you’ll be able to get up in the morning. Try introducing these small changes one or two at a time each week… That way, you won’t feel frustrated when you can’t do them all at once.