Introduction

For years, I suffered with anxiety, and rushing through life made things feel so much worse. No matter how quickly I got things done, I always felt a step behind. Have you ever felt that way? It took me a long time to learn that to feel calm and successful throughout my day, I needed to start that way. I’ve never been a morning person, and I struggle starting my morning calmly because waking up is hard for me! After reading books on goal setting, habit formation, motivation, and time management, I sat down to create the perfect routine for a calm start to my day. I have never been closer than I am right now to nailing down a great morning routine, and I can’t wait to share it with you!

The Importance of a Calm Morning

I don’t know about you, but when I start my day in a frenzy, I usually continue my day in a frenzy. Rushing around in the morning adds so much more stress to my day. It makes me feel cranky, unsettled, and behind, and empowers me to snap at my loved ones. Plus, 100 percent of the time I have a hectic morning, I end up running late and feeling terrible for letting the morning get the best of me. Oh, and don’t forget that on mornings like this, I usually forget something important I need for my day. I can’t win on these mornings.

But it’s not just me! Research taught me about these five negative effects of starting your morning less-than-calm.

Reduced Focus and Productivity

Disruptions in morning routines can lead to decreased focus and productivity. A study by the University of Wyoming found that when employees’ morning routines were disrupted, they experienced lower levels of focus and productivity throughout the day. UWYO+1ResearchGate+1 

Increased Stress and Anxiety

A chaotic morning can elevate stress levels, which negatively impact mental health. The World Health Organization notes that stress can lead to various health issues, including anxiety and depression.

Impaired Cognitive Function

High stress levels in the morning can impair cognitive functions such as memory and concentration. Chronic stress affects the brain’s prefrontal cortex, which is responsible for critical thinking and decision-making. LinkedIn

Maybe this is why I forget things on my most hectic mornings?!

Physical Health Issues

Chronic morning stress can contribute to physical health problems, including headaches, digestive issues, and sleep disturbances. The Mayo Clinic highlights that prolonged exposure to stress hormones can disrupt nearly all the body’s processes. Mayo Clinic

Trust me, I was at a level of stress that shut my body down, and it was NOT fun. It took a lot of work and ALL of God’s grace to get me back to a healthier state.

Negative Impact on Mood and Emotional Well-being

Starting the day in a rush can lead to a negative mood that persists throughout the day. Research published in the Harvard Business Review indicates that employees who begin their day in a bad mood are more likely to have a negative workday.

Putting together these negative effects of a chaotic morning and that icky feeling I would have my whole drive to work after blowing up at my family on a particularly hectic morning, I knew it was time for a change. So I kept researching and found that incorporating a calm and structured morning routine can have profound effects on mental and physical well-being. Here are some research-backed benefits:

• Reduced Stress and Anxiety: Engaging in mindfulness practices like meditation in the morning can lower cortisol levels, the stress hormone, leading to improved emotional regulation and mental clarity.
  
• Enhanced Cognitive Function: Morning routines that include hydration and physical activity can boost brain function, improving memory, attention, and problem-solving skills.
  
• Improved Mood and Emotional Resilience: Starting the day with positive activities such as gratitude journaling or light exercise can elevate mood and build resilience against daily stressors.
  
• Increased Productivity: Establishing a consistent morning routine can reduce decision fatigue, allowing for better focus and efficiency throughout the day.
  
• Better Sleep Quality: Consistent wake-up times and exposure to natural light in the morning can regulate circadian rhythms, leading to improved sleep quality.
  

Keep reading to see how I made over my mornings!

Tips for Creating Your Calm Morning Routine

I once heard on a Rachel Hollis podcast the importance of really thinking about how you want your life to look and then putting it in writing so that it paints a more complete picture in your mind of what you are striving for.

One morning, I sat down with a pen and paper and thought about the person I wanted to be. You know, THAT girl. Or, I guess it’s time to face the music, THAT woman. I think I’m past the point where I can call myself a girl. I wrote down what I did for work, what I looked like, how I acted, what I did for fun, how I felt around my family, what I ate, what I drove, all of the things. Next, I prayed over it. I wanted to be certain that the things I wanted aligned with God’s plans for me. Then I worked backward. If I wanted to become that woman, what did I have to do to get there? From there, I wrote out a daily checklist of activities that would turn me into the person I wanted to be. This list starts with my morning because that is where I needed the most help. 

Before I dig into the list, I should share with you the person I want to be. I want to be a calm, peaceful person. I want to be absolutely on FIRE for Jesus. I want to dress stylishly but comfortably. I want to exude grace and peacefulness. I want to be an involved mom that my son can count on and come to. I want to be a devoted and loving wife who makes my husband feel like a king. I want to have healthy pets. I wanted to be fit and make healthy meals and snacks for my family. I want to be happy.

My Morning Routine

Keeping in mind the person I wanted to be, I came up with this list: 

• Workout
• Devotional Time
• Walk Dogs
• Feed Dogs
• Start a Load of Laundry
• Get Ready for the Day
• Pack My Breakfast & Water

Let’s break it down!

Workout

Back in the day, AKA a few years ago, I was really consistent with working out each morning. Then I had my adrenal issue and had to take a break for a bit from heavy workouts. I recently started working out first thing in the morning again, and I can’t tell you how great it is! I didn’t want to go all crazy with the workouts again, so I created a ChatGPT prompt that included my age, gender, time frame, and goals. ChatGPT was able to create a daily workout plan that fits me perfectly, and I’ve been sticking to it! It mostly consists of yoga, free weights, and walking on the elliptical. Plus, there are so many benefits to working out at the start of your day. Here are just a few:

Improved Consistency
People who exercise in the morning are more consistent. One study found that morning exercisers are up to 90% more likely to stick to their routine compared to evening exercisers.

Boosted Metabolism
Morning workouts can enhance Excess Post-Exercise Oxygen Consumption (EPOC), helping your body burn more calories throughout the day.

Better Mood & Energy
A morning workout releases endorphins and dopamine, reducing stress and boosting mood. It can also increase alertness and energy levels by up to 20% for the rest of the day.

Better Sleep
People who exercise in the morning tend to fall asleep faster and have deeper sleep than those who work out in the evening.

Improved Focus
A 2019 study in the British Journal of Sports Medicine showed that morning exercise improves attention, visual learning, and decision-making throughout the day.

Devotional Time

I stated that I wanted to be on fire for Jesus. The easiest way to achieve that is to spend time with Him and in His Word. I used to start each day with Jesus, first things, no exceptions. Recently, I found I have a much easier time concentrating if I do this after my workout. I repeat, I am not a morning girlie! I need to get that blood pumping to wake me up a bit. So now I work out, then I grab my water and snuggle onto the couch with my Bible, devotional, prayer journal, pen, and highlighter. Our dogs sleep in their comfy kennels overnight, so I leave them kenneled while I spend this time with God. This makes it easier for me to stay focused. I start with a small prayer where I ask Jesus to fill me with His goodness before I’m filled with the things of the world. I ask Him to speak to me through His Word and to fill me with the Holy Spirit and understanding. Then I dive into my devotional. 

I’m currently reading Portraits of Devotion by Beth Moore. I like the style of this devo. Some days, I’m instructed to read just a few verses, and some days a whole chapter. Right now, we are reading through The Gospel of Luke. I highlight any lines that stand out to me. After reading the passage, I read a commentary from the author that applies the Scripture to current life. 

Next, I read an additional full chapter in my Bible. I’m working through a reading plan that focuses on Moses and the Exodus right now. I read the chapter assigned for the day and highlighted any verses that stood out. I grab my prayer journal and copy any Scripture that spoke to me during my reading. I make notes on why a particular line stood out to me. 

Then I write a letter to God. This is one of my favorite forms of prayer. I literally write a letter. As in: Dear God, here’s my stuff! I find it easier to stay on track so early in the morning if I’m writing out my praise, my thankfulness, and my requests. It’s a great way to match prayer and journaling, which are both proven ways to start your day in a peaceful mindset. I have my church prayer list handy so I can add in any requests from my church family. This practice brings so much peace to my day.

Walk the Dogs

By this time, my dogs are very ready to come out of their kennels. I let them each out and give them some kisses and scratches. They both stretch, carry on, and drink some water. Vader is first up. I get my outdoor gear on and leash him up. We take a long walk around the property. He does his business, but also because he’s a guard dog, he likes to do a perimeter check. But before I can get him to do anything, we must first find our indoor/outdoor cat, Thor, so Vader can love him up. After Vader has given Thor a proper hello and does his duties, he checks on the chickens, the compost, and does a proper walk around the perimeter. Thor typically joins us.

Wanda is next. She is scared of the cat, so she avoids him like the plague and does her business. She likes to let the chickens out in the morning and wander around the yard until it’s time to go in. Because having healthy animals is one of my priorities, I make sure each dog gets their individual time with me in the morning. Also, getting natural sunlight into our eyes in the morning is a great way to sync our circadian rhythms, which leads to more energy throughout the day! And let’s not forget that the steps count, and I start my day by moving my body!

Feed the Dogs

My dogs are spoiled, picky, and very much slaves to their routines! They have to eat as soon as Wanda comes in from our walk, or they threaten revolt. They each like their food prepared a certain way. As soon as I get them eating, I can move on to my next task. Oh, and let Thor in the house while Vader is distracted, or else it’s a love fest between the two of them all over again.

Start a Load of Laundry

Am I the only one who has endless amounts of laundry? I can’t be! Two years ago, Charles bought me a fancy new washer and dryer, and I’m so in love with them! One thing I love best is that my washer has a delay cycle. I’m committed to washing, drying, and putting away one load of laundry a day. I throw a load in, set it to wash closer to when I’m done my work day, and I can set it and forget it! When I get home, I switch it over to the dryer, and later, when the dry cycle is finished, I’m usually settled in for the night watching TV, which is the PERFECT time to fold laundry! I’ve got it down to a science at this point.  

Get Ready for the Day

This is the last part of my morning routine. Now that I’m working out of the home, I need to make sure I get myself ready for the day. I shower at night, so in the mornings I have more time to pull myself together. #curlyhairlife! If I’m working, I’ll typically wash my face and brush my teeth, straighten my hair, do a full face of makeup, and throw on an outfit that makes me feel super confident. If it’s a stay-at-home day, I’ll usually just wash my face and brush my teeth, and throw on some clothes I can work in. I learned during the pandemic quarantine that I was way more productive on days I got ready, so I’ve made it part of my routine.

Pack My Breakfast & Water

I only work five hours a day, so I don’t need to bring a lot with me. I don’t love eating first thing in the morning, so I bring my breakfast to the office. One day a week, I will batch cook a whole bunch of portable breakfasts for the following week. Some of my favorite grab-and-go breakfasts are: overnight oats, breakfast sandwiches, breakfast burritos, smoothies, oatmeal with nut butter, and yogurt with fruit and granola.

Staying hydrated is super important. I am down to one cup of coffee in the morning, which I usually drink while getting myself ready for the day. Whatever I haven’t finished, I drink on the way to work. I always make sure I have water and drink packets to take to work with me. Some of my favorite ways to flavor my water are with electrolytes, lemon, vitamin c/zinc packets, collagen, or natural water enhancers. I always have miscellaneous drink packets in my work bag and office desk. We have an ice-cold water bubbler right near my desk, so I have no excuses to fill my water bottle up throughout the day! This is also a good way to get in extra steps and take a break from my computer.

Common Challenges and How to Overcome Them

Time has taught me that a morning routine isn’t a one-size-fits-all situation. For years, I tried to be super rigid on my routine and wouldn’t allow any bend or flex. This caused my anxiety to flare up, especially on those days that I couldn’t get it all done. Old Kara would wake up at 4 am to make sure every single thing on the checklist was completed. Guess what happened to that Kara? She got burned out and had a collapse. Don’t be like old Kara 😉 Start off small. When I was first creating this new routine, I only had one item on my morning checklist: read my Bible. Once I was consistent with that, I could add more things in. Some days you’ll nail it, and some you won’t. That’s life. There is no magic pill or super formula for getting things done. You just have to make your routine a priority and try things out until you find the combination that works for you. The advice I can give you…If it doesn’t make you feel good and it’s not working, change it! It’s that simple!

Conclusion

Remember, a calm morning will reduce stress and anxiety, enhance cognitive function, improve your mood and emotional resiliency, increase your productivity, and give you better sleep!

It’s your turn to remake your morning! Let me know in the comments what your morning routine looks like. I can’t wait to see your morning makeover.