Motivation and emotion/Book/2024/Morning routine and motivation

Morning routine and motivation:
How can a morning routine be used to facilitate motivation, productivity, and well-being?

Multimedia presentation (3 min)

Overview

Figure 1: Take 5 minutes to journal your top priorities while enjoying your morning coffee. Picture this... You wake up each morning, feeling rushed, snoozing, and skipping breakfast, dashing out the door. By mid-morning, you are drained, and staying focused becomes daunting. But what if you made one small change? Imagine setting aside 10 minutes for some light stretching, a quick breakfast, and a moment to plan your day. Within weeks, you start to feel more energised, less stressed, and more focused at work. As you build up your routine with small steps, perhaps adding a brisk walk or journaling, your mornings transform into a calm, productive start to your day. With this positive tone set, you find yourself positioned for a truly successful day ahead.

A structured routine boost motivation, productivity, and well-being. Many struggle with focus and stress in the morning, hindering daily performance. This chapter explores how a structured routine can address these challenges, fostering mental clarity and emotional balance. Psychological theories, such as self-determination and habit formation, reveal how routines promote motivation by satisfying needs and creating automatic habits. Incorporating activities like exercises, mindfulness, and planning can reduce decision fatigue and improve focus. These routines cultivate long-term motivation and well-being by making daily habits more effortless through repetition. Practical strategies are provided to help readers create sustainable routines however, they can be tailored to their personal goals and lifestyles.

Focus questions: How can a morning routine improve motivation and well-being? What psychological insights explain the effects of morning routines on productivity and emotional health? How can people develop and stick to a morning routine that works for them?

Why does motivation matter?

Motivation plays a huge role in how we go after our goals, manage time, and take care of our mental health (Deci & Ryan, 1985). It is vital for productivity and helps people to overcome challenges, reach goals, and find purpose in daily life. However, maintaining sustained motivation is a common challenge, especially when faced with increasing demands, distractions and daily stressors. Research has shown that academic success and life satisfaction are strongly associated with motivation and self-regulation practices, highlighting the significance of intentional habits in fostering these qualities (Janke, 2019).

A structured morning routine boosts focus and reduces stress (Van Den Broeck et al., 2013). Consistent behaviour can boost an individual's control which can raise motivation and well-being (Lally et al., 2010). But what is it about a morning routine that makes it so effective in shaping a more motivated and productive life? How can simple habits implemented in the early hours create momentum that lasts throughout the day?

This chapter explores how a morning routine can boost motivation by promoting self-discipline, improving mental clarity, and enhancing emotional well-being. A morning routine helps reduce cognitive load by decreasing the number of decisions made in the early part of the day, contributing to increased productivity and a positive emotional state. Research suggests that habits formed through intentional routines create psychological momentum that enhances motivation and leads to sustained well-being throughout the day (Van Den Broeck et al., 2013). By looking at the science of morning routines, we can find simple ways to build habits that make us feel more motivated and happier in our daily lives.

The science behind morning routines

A morning routine is more than just a collection of habits, it is deeply rooted in psychological principles that helps shape our behaviour, motivation, and overall, well-being. Understanding the science behind how our minds and bodies react to structured routines can provide valuable insights into why certain activities set us up for success. To understand how morning routines enhance productivity to improve mental well-being, it is essential to explore the underlying psychological principles that support these benefits. Theories discussed below can help provide a framework for explaining why consistent, intentional practices in the morning can lead to long-lasting positive changes. Let us now dive into these theories to uncover the science behind how morning routines shape our motivation and behaviour.

Self-determination theory

Intrinsic motivation is key to sticking to habits and routines, and it often comes from feeling in control of your choices. Self-determination theory (SDT), developed by Deci and Ryan (1985), posits that human motivation comes from three basic psychological needs: autonomy, competence, and relatedness. Autonomy is the need to control one's actions. Competence is the need to be effective in the environment. Relatedness is the need to connect with others (Ryan & Deci, 2000).

A good morning routine can meet these needs by giving us structure and helping us feel in control of our day. Developing habits aligned with personal goals and values, provide a sense of control, fostering greater motivation (Reeve et al., 2003). For example, starting the day with intentional practices, such as exercise or mindfulness, reinforces an individual's sense of competence by promoting well-being and productivity (Lonsdale et al., 2008). Additionally, the routine itself fosters autonomy as individuals shape their mornings based on their own goals and needs rather than external pressures (Deci & Ryan, 1985). The ability to create a routine that meets these intrinsic psychological needs helps maintain motivation throughout the day, improving productivity and well-being. By understanding how autonomy, competence, and relatedness drive motivation we can better appreciate the role of habits in supporting these needs. Let's now explore how habit formation plays a key role in maintaining consistent routines.

Habit formation theory

How effective a morning routine is depends a lot on how we form habits. Habit formation refers to the process by which new behaviours become automatic or habitual through repetition. One popular model to explain this is the Habit loop, which consists of three components: cue, routine, and reward (James, 2013). In the context of morning routines, the cue might be waking up at a specific time, the routine could involve activities such as exercising or meditating, and the reward might be the positive feeling of accomplishment or reduced stress experienced afterwards.

Automatic morning habits ease daily life, save us more energised and reduce decision-fatigue (Lally et al., 2009). A study by Ouellette and Wood (1998) demonstrated that behaviours repeated consistently in a stable context become more automatic over time, which reduces the cognitive load and frees up mental resources for other tasks. When habits become automatic, people do not have to think so hard about starting them, they happen naturally. This makes it easier to stay motivated in the long run. Additionally, regular morning habits, such as planning the day or engaging in physical activity, create a positive feedback loop, which helps individuals build momentum, further reinforcing the routine (Verplanken & Melkevik, 2008). While habit formation helps make behaviours automatic, Goal-setting theory complements this by ensuring that the goals behind these habits are specific and motivating. Together, they create a powerful framework for building effective routines.

Goal setting theory Another useful theory is Goal Setting Theory, which emphasizes that setting specific, challenging, yet achievable goals enhance motivation and performance. Setting clear goals for a morning routine increases follow-through—like spending 10 minutes on planning or completing a workout—they are more likely to follow through, which helps boost productivity and well-being throughout the day. Importantly, goals need to be specific and measurable to create focus and sustained effort. Tracking progress toward these goals, as suggested by Locke & Latham (2015), can further improve outcomes by providing feedback and motivation.

Psychological mechanisms

Morning routines can enhance cognitive and emotional well-being by making certain tasks automatic and less stressful. One such mechanism is the reduction of decision fatigue, which declines the quality of decisions after making many choices. Routines help conserve mental resources by automating certain behaviours, enabling individuals to make more efficient decisions later in the day (Baumeister et al., 2007). This is particularly beneficial in the morning, as structured routines can prevent the mental exhaustion that can arise from repeatedly deciding on basic tasks like getting dressed or starting work. Sticking to routines helps save mental energy so we have more focus for harder tasks later (Hagger, 2010).

Figure 2: A healthy mind is like tending a garden, maintaining mental well-being requires nurturing and care.

Another mechanism at play is the concept of momentum building, whereas successful completion of small tasks (i.e., making bed, exercising) creates a sense of progress boosting motivation and productivity throughout the day. Lally et al. (2010) highlight how small, consistent habits contribute to a sense of accomplishment. The accumulation of these "small wins" reinforces motivation by generating a series of positive emotional experiences.

Furthermore, morning routines can help regulate emotional states, such as stress and anxiety, by incorporating predictable, mood-enhancing activities like mindfulness or physical exercise. These activities trigger the release of endorphins and reduce cortisol levels, lowering stress and enhancing mood (Cornwell et al., 2023). This emotional regulation further supports ongoing commitment and mental clarity, allowing individuals to face challenges with greater resilience.

How morning routines impact motivation and well-being

A well-structured morning routine helps with so much more than organising the day. They help boost motivation and improve well-being. the early hours of the day are key to setting the tone for everything that follows. Research consistently shows that routines help cultivate a sense of control, emotional balance, and purpose. This section explores how morning routines boost motivation, reduce stress, and improve focus, with insights from psychological theories and scientific studies.

Critical analysis of existing research

Morning routines that include activities like mindfulness or physical exercise can significantly reduce stress and improve focus. Practising mindfulness, such as meditation in the morning helps lower stress hormones that can affect mental clarity and mood (Keng et al., 2011). Research has shown that practising mindfulness first thing in the morning promotes emotional balance and enables individuals to face daily tasks with a clearer mind (Cornwell et al., 2023).

Similarly, engaging in physical activity in the morning releases endorphins, which improve mood and energy, helping to start the day in the right foot (Wu et al., 2023). Physical exercise not only promotes physical health but also helps regulate energy levels, making it easier to maintain focus and resilience throughout the day. Combining mindfulness and exercise in a morning routine equips individuals with the tools to handle challenges and maintain emotional stability.

Many studies show the benefits of morning routines. They improve mental and physical health. However, there are some limitations that need to be included. Researchers have conducted much of the existing research on habit formation and routines in specific environments, such as workplaces or clinical settings, and this research may not be universally applicable to all populations (Heintzelman & King, 2019). Additionally, while research strongly supports the benefits of mindfulness and physical activity, there is less agreement on the effectiveness of other routine activities like journaling or planning for everyone. A challenge with studying morning routines is that different researchers define them in different ways. Some researchers focus on high-intensity routines involving multiple activities, while others study simpler habits. The effectiveness of these routines may depend on personal factors, such as lifestyle, job flexibility, or personality traits (Taylor et al., 2021). For instance, what works well for someone with a flexible schedule might not be as effective for someone with children or a job that requires significant time and effort.

Real-world application: morning routine in action

Studies have shown that morning routines improve motivation and well-being across various settings. For example, Apple's CEO, Tim Cook starts his day at around 4 AM with a workout. It helps him stay energised and focused throughout the day (Leswing, 2018). Research supports the notion that morning physical activity contributes to enhanced cognitive performance and motivation (Gardner & Lally, 2013).

Similarly, research on MBSR has found that individuals who engage in morning mindfulness practices experience lower stress level and greater emotional clarity (Baer et al., 2012). A historical example of an effective routine is Benjamin Franklin. Franklin's effective daily routine included a moment of reflection, asking himself each day, 'What good shall I do this day?'. This practice, combined with physical activity and goal setting, helped him maintain focus and productivity (Franklin, 1791). These activities provided him with a sense of purpose and clarity that improved his productivity throughout the day. His routine also included blocks of time for work, meals, and relaxation, creating a balanced and productive day. Franklin's commitment to self-improvement extended to his famous list of 13 virtues, gradually forming habits of discipline, productivity, and order. His habit-tracking method mirrors modern approaches to habit formation, where small consistent efforts lead to long-term improvement. Additionally, Franklin practised mindful planning, starting and ending his day with self-reflection. Franklin's example demonstrates how a well-structured routine and mindful reflection can boost productivity, motivation, and well-being (Franklin, 1791).

Benjamin Franklin's structured morning routine is a great example of how intentional habits can improve productivity and well-being. If you are curious about how this routine could work today, check out this video where someone follows Franklin's morning routine for a week. Could you try some of his habits in your own life?

Morning routines are powerful tools for improving both motivation and well-being by forming positive habits and setting a productive, focused tone. However, it is important to recognise that routines are not one-size-fits-all, and personal factors (i.e., lifestyle and personality) influence their effectiveness. While more research is needed, existing evidence indicates the significant benefits of morning routines on mental and emotional well-being. Now that we have explored the psychological and physiological benefits of morning routines, let's translate these insights into actionable steps that can help build and sustain a routine that enhances motivation and well-being.

Practical strategies for implementing a morning routine

Building on the research around how morning routines can positively impact motivation, well-being and enhance productivity, the next step is to explore practical strategies that individuals can implement to create an effective and sustainable routine. Morning routines are an essential tool for enhancing motivation, productivity, and well-being. Having discussed how habit formation creates lasting change, we now turn to the next critical aspect: setting achievable goals. By aligning your habits with specific goals, you can maintain focus and motivation over time.

Creating a routine

Morning routines can help to meet basic psychological needs, offering a sense of control and purpose to start the day (Deci & Ryan, 1985). To apply this theory in everyday life, it is essential to structure a routine around activities that align with personal goals and values. For example, those seeking greater mental clarity may start their day with mindfulness practices, while others aiming to improve physical health might incorporate exercise. The key is to focus on activities that provide a sense of meaning and motivation from within, rather than those imposed by external factors (Michalovic et al., 2019).

Figure 3: Incorporate a short physical routine into your morning routine, like a quick stretch or walk.

To create a morning routine that enhances motivation, well-being and productivity, consider these key components:

• Physical activity: Engaging in physical activity at the start of the day can improve focus and sustained productivity (Gardner & Lally, 2013).
• Mindfulness and meditation: Incorporating mindfulness or meditation into your morning routine can help regulate stress and enhance focus, helping to lower cortisol levels and improve emotional well-being (Carmody & Baer, 2008).
• Planning: Morning planning helps reduce decision fatigue by organising tasks for the day ahead providing a sense of control and a clear mindset (McClean et al., 2021).
• Nutrition: Eating a nutritious breakfast is vital for maintaining energy and focus throughout the day. Studies suggest that skipping breakfast can harm cognitive performance, making it more difficult to maintain motivation (Crowley et al., 2022).

Reflection question: Have you practised mindfulness practices in the morning? How did impact your mood and focus during the day?

Tips for sustainability

Maintaining a morning routine requires consistency and long-term commitment but it can be a bit daunting. Here are some strategies make your routine sustainable:

• Start small: Begin with one or two activities, then gradually increase the number of activities over time. Starting a routine with small, manageable habits increases long-term success (Lally et al., 2010).
• Habit stacking: Attach new habits to establish routines. For example, use your morning coffee as a cue to practice mindfulness or review your daily plan. Habit stacking is a proven method for reinforcing new behaviours (Waterworth, 2003).
  • Watch this video on habit stacking to easily add new habits to your morning routine.
• Accountability partners: Sharing your progress with others can increase motivation and consistency. Social support is an effective way to maintain new habits over time (Michalovic et al., 2019).
• Reward system: Providing small rewards for completing morning routine activities can reinforce positive behaviour (Lally & Gardner, 2013).

Overcoming barriers

Even with the best intentions, maintaining a morning routine can be challenging when life gets busy. Here is how to overcome some of the most common barriers:

• Time constraints: Simplify your routine by focusing on key activities. A 10-minute mindfulness or short workout can still offer significant benefits (McClean et al., 2021).
• Lack of motivation: When motivation dips, focus on the long-term benefits of your routine, such as reduced stress and improved focus. Remembering these outcomes can help you stay committed (Gardner & Lally, 2013).
• Distraction: Create a distraction-free environment by delaying phone use until after your morning routine. This can help maintain focus and reduce unnecessary stress (McClean et al., 2021).

1 Which of the following is a recommended tip for maintaining a morning routine long-term? Start with a small number of activities and gradually build up. Begin with a very complex routine. Change your routine every day. 2 What is habit stacking? Making multiple habits at the same time. Creating a completely new routine every day. Adding new habits to existing routines. 3 How can you reward yourself for completing your morning routine to reinforce the habit? Skip part of your routine. Enjoy a small treat or relaxing activity. Add more tasks to your routine.

Conclusion

Incorporating a morning routine into your daily life can have a profound impact on motivation, productivity, and overall well-being. This chapter explored how psychological theories, such as SDT and habit formation, explain the benefits of creating a structured routine. By meeting essential psychological needs, a well-planned morning routine can help individuals feel more control and confident as they start their day.

We also highlighted the importance of incorporating physical activity, mindfulness, planning, and nutrition into your routine. These components not only boost energy and focus but also reduce stress and improve emotional clarity. Real-life examples, such as Tim Cook's workout routine and Benjamin Franklin's habit of setting daily goals, show how impactful these practices can be in fostering long-term success.

The key to maintaining a morning routine going is to start small, build on habits you already have, and reward yourself for sticking to it. Overcoming barriers like time constraints or lack of motivations is also critical, and with the right approach, even busy schedules can accommodate an effective routine. Ultimately, morning routines can set a positive tone for the day. Whether your goal is to enhance productivity, reduce stress, or improve well-being.

Reflection question: What is one change you would make to your morning routine starting tomorrow?

See also

• Approach motivation (Book chapter, 2022)
• Intrinsic motivation (Book chapter, 2013)
• Overchoice and motivation (Book chapter, 2023)
• The power of habit (Wikipedia)

References

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Taylor, W. C., Bui, C., Paxton, R. J., Maity, S., Walker, T. J., Robertson, M. C., Sadruddin, M., Hare-Everline, N., & Craig, D. W. (2021). A systematic evaluation of six different physical activity routines: a strategic science approach. Translational Journal of the American College of Sports Medicine 6(1). 10.1249/TJX.0000000000000150

The Project Gutenberg eBook of "Autobiography of Benjamin Franklin”. The Project Gutenberg eBook of "Autobiography of Benjamin Franklin."

Waterworth, S. (2003). Time management strategies in nursing practice. Journal of Advanced Nursing 43(5), 432-440. https://doi.org/10.1046/j.1365-2648.2003.02740.x

Wu, K., Wang, S., Ding, T., & Li, Y. (2023). The direct effect of exercise on the mental health of scientific and technological professionals and the mediating effects of stress, resilience, and social support. Frontiers in Public Health, 11. https://doi.org/10.3389/fpubh.2023.1074418

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External links

• Forget big change, start with tiny habit (YouTube)
• The power of a mindful morning routine (Forbes)
• The puzzle of motivation (Ted, YouTube)
• What meditation can do for your mind, mood, and health (Harvard health publishing)