Mastering Your Morning: A Blueprint for Success

Anagha Kolanu
Jan 23, 2024
11 min read

A Simple Guide on How to Start Your Mornings Right for a Great Day

By: Anagha Kolanu

Introduction: "The Never-Ending Battle of Breaking Up... With Our Beds"
How to Utilize Brain Waves to Set the Stage For A Successful Day
The Advantages of Making Your Bed in the Morning
Bright Beginnings: The Positive Impact of Morning Sun Exposure
Enhancing Wellness: Reciting Affirmations in the Theta State
How I Used This Information to Craft My Own Morning Routine & How This Elevated my Well-being

Introduction: The Never-Ending Battle of Breaking Up... With Our Beds

We're all too aware of that traumatizing feeling of waking up to our morning alarm. Seriously, I think I speak for everyone when I say that just hearing an apple alarm in public for a fleeting second is enough to send a wave of PTSD throughout our bodies even if we're having the happiest day imaginable (the sound is basically ingrained in our brains at this point - thank you Steve Jobs!). After a brief moment of annoyance, we often hit snooze, hoping for a few more minutes of peace. Before we know it, we’re caught in a treacherous cycle of waking up and hitting snooze repeatedly, wasting a good chunk of our day. Eventually, summoning the strength to open our eyes, we often find solace in the glow of our screens, immersing ourselves in social media. The endless scrolling and massive flood of blue light creates the perfect temptation to lazily linger under our cozy blankets. The guilt of not kicking off a productive day slowly seeps in, prompting us to peel ourselves from the comfort of our bed. As we navigate through the day, we often feel like zombies, seeking energy through quick dopamine hits on our phones and social media.

You've just witnessed my morning routine from the past couple of years (no wonder my skin was struggling in high school). While I always aspired to create a better morning routine, the energy to stick to it every single day seemed difficult. I'd wake up feeling inspired to make a positive change in my life but inevitably break up with my routine after a few days, feeling overwhelmed. Productive mornings and I definitely had a rocky relationship at first. It wasn't until last year that I realized my approach was off. I was trying to do everything at once instead of taking baby steps to reach my goal. There was no way I could just magically go from rotting in bed with my squishmallows and stuffed animals to permanently being a productive morning person in a span of a couple days. Our brains just aren’t wired for that kind of quick change. Throughout this process, taking baby steps allowed me to focus on each step, not only making the journey more approachable, but enjoyable as well. Furthermore, breaking down the task into smaller steps allowed me to celebrate small victories, offering motivation and building momentum to persist and ultimately achieve the overarching goal.

Throughout this article, you'll discover practical tips on how to make your mornings better as well as the scientific explanation behind them. I hope you enjoy the read and remember this info when trying to craft your own morning routine!

How To Utilize Brain Waves To Set The Stage For A Successful Day

Brain waves for dummies:

→ Alpha waves suggest a state of calm wakefulness

→ Beta waves represent complete wakefulness and alertness

→ Delta waves are linked to deep sleep

→ Theta waves happen during a daydreaming state

Upon waking in the morning, your brain healthily transitions from delta waves, typically associated with deep sleep, to theta waves, indicative of a daydream-like state. As you become more alert, the brain now shifts to generating alpha waves, signifying alertness but also relaxation with minimal information processing. However, by reaching for your phone right away and immersing yourself in social media, you bypass the crucial theta and alpha stages, forcing your brain to move directly from the delta stage to beta, which is the state of full wakefulness and alertness.

By bypassing these stages and immediately reaching for your phone upon waking, you are setting the stage for distraction. Encountering negative content or reading something unfavorable in the morning can activate your stress response by increasing cortisol levels, potentially leaving you on edge throughout the day. Likewise, if you come across unanswered work emails, the urge to respond may arise, even while you are still in bed.

Using theta state to your benefit

The theta state, a relaxed and daydream-like mindset, can help in the morning by boosting creativity, mindfulness, and positive thinking for success. Ways to use the theta state in the morning to boost productivity are mentioned below.

In the theta state, the mind is open to visualization. Picture your goals, dreams, and the success you aim for. Form a mental picture of yourself accomplishing your goals to cultivate a positive mindset for the day. Give your mind the freedom to roam and delve into imaginative concepts.
The theta state encourages unrestricted thinking and creativity. Utilize this period for brainstorming, generating novel ideas, and embracing unconventional thinking. Have a notepad ready to record any innovative thoughts that emerge.
Engage with educational or inspirational material while in the theta state, such as podcasts, audiobooks, or motivational speeches. Take a moment to contemplate your personal and professional development objectives. Explore ways to improve your skills, expand your knowledge, and foster overall growth.
Repeat positive affirmations that promote a positive mindset, as they have the power to impact your subconscious mind and shape your beliefs. Employ affirmative language to convey confidence, gratitude, and a feeling of achievement. Affirmations play a role in establishing a positive atmosphere for the day ahead.

The Advantages of Making Your Bed In The Morning

Increased productivity levels

The practice of making your bed in the morning has been linked to enhancing productivity levels throughout the day. Despite its apparent simplicity, this routine can play a role in initiating a more organized and disciplined beginning to your day. When you invest time in making your bed each morning, you're subconsciously signaling to your mind that you're in command and prepared to face the upcoming day. This minor display of self-discipline has the potential to lay the groundwork for a day filled with productivity and success. As per research conducted by the National Sleep Foundation, people who consistently make their beds in the morning tend to express higher levels of productivity and an increased sense of well-being. The act of making your bed can contribute to a positive mindset, emphasizing the notion that even small tasks can have a meaningful impact on your overall sense of achievement.

Better Sleep

In another survey conducted by the National Sleep Foundation, individuals who consistently made their beds were 19% more inclined to report experiencing a restful night's sleep on most nights. This tendency is attributed to the fact that they are drifting into sleep in a neat and well-organized bedroom. Additionally, 75% of participants indicated that sleeping on clean, fresh sheets enhanced the overall quality of their sleep. Furthermore, findings from Sleepopolis revealed that maintaining an organized sleeping environment not only contributed to a sense of relaxation for 62% of respondents before bedtime but also left them feeling more energized upon waking up.

Elevated Well-Being

A survey conducted by Best Mattress Brand involved 1,000 participants—500 individuals who consistently made their beds and 500 who did not—to explore its impact on overall well-being. The findings revealed that 82% of respondents believed that making their bed contributed to a more productive day, and a remarkable 92% of regular bed-makers felt strongly enough about this habit to recommend it to others. In terms of the feeling of accomplishment at the end of the day, it was unsurprising that 74% of those who made their beds felt they had a good day, in contrast to only 50% of those who left their beds unmade. Intriguingly, bed-makers were twice as likely to express job satisfaction compared to their non bed-making counterparts.

Bright Beginnings: The Positive Impacts of Morning Sun Exposure

Regulation of Circadian Rhythm

Morning exposure to natural light aids in the regulation of the body's circadian rhythms. Particularly during the early part of the day, exposure to bright light acts as a signal to the internal body clock, fostering wakefulness and alertness. Maintaining a good sleep routine and overall health depends on keeping our internal body clock, called the circadian rhythm, in balance. Morning exposure to natural light is key in this process. When we're exposed to bright light in the morning, it tells our body it's time to wake up and be alert. This exposure affects the hormone melatonin, which helps regulate our sleep patterns, aligning them with the natural day-night cycle. This alignment not only makes us more awake and alert during the day but also helps our body wind down for a good night's sleep. So, making sure to get some morning sunlight is a simple yet effective way to keep our body clock in check and maintain healthy sleep habits.

Elevated Mood

Natural light exposure significantly influences mood regulation by directly impacting the release of serotonin, a neurotransmitter linked to feelings of happiness and well-being. Adequate exposure to natural light stimulates the production of serotonin, leading to an improved mood. This impact holds particular significance in mitigating symptoms associated with conditions such as Seasonal Affective Disorder (SAD), where individuals often face mood-related challenges, particularly in darker and colder seasons. The promotion of serotonin release through exposure to natural light emerges as an organic and beneficial method for enhancing mood, potentially alleviating symptoms of mood disorders and contributing to the overall emotional well-being of individuals.

Hormone Balance

Exposure to morning light significantly influences the balance of hormones, particularly in the context of melatonin release. Melatonin, a hormone that regulates the body's sleep-wake cycles, is impacted by exposure to natural light during the morning hours. This exposure actively contributes to the synchronization of melatonin production with the natural day-night cycle, ensuring a well-regulated rhythm of sleep and wakefulness. The alignment of melatonin release with the external light-dark cycles through morning natural light exposure is essential for maintaining a healthy hormonal balance, promoting optimal sleep patterns, and supporting overall well-being.

Reduction in Stress Levels

Exposure to natural light has been linked to a reduction in stress levels and cortisol, commonly known as the stress hormone. Studies indicate that individuals exposed to natural light tend to experience lower stress and diminished cortisol secretion. Spending time in environments with natural light is associated with inducing a sense of calmness, promoting relaxation, and enhancing overall well-being. This correlation highlights the potential advantages of incorporating more daylight exposure into daily activities, whether through outdoor pursuits or simply immersing oneself in natural light, as a means to foster a relaxed and stress-resistant state.

Elevated Eye Health

Natural light plays a crucial role in supporting the health of the eyes, particularly during the developmental stages of children. Exposure to natural light is associated with fostering the development of visual pathways in children, aiding in the proper maturation of their eyes. Moreover, ensuring adequate exposure to natural light is essential for maintaining overall eye function. The positive influence of natural light on eye health extends to its potential role in preventing myopia, or nearsightedness. Encouraging sufficient exposure to natural light, especially during key developmental periods, is a beneficial approach to promote optimal eye health and potentially reduce the likelihood of vision-related issues in the future.

Enhancing Wellness: Reciting Affirmations In The Theta State

Why Say Affirmations In The Theta State?

Reciting affirmations during the theta state is often recommended due to the unique characteristics of this state, which enhance the impact of affirmations. The theta state is known for its increased access to the subconscious mind, making affirmations more influential as they are readily accepted by the subconscious. Moreover, this brain state is associated with vivid imagery and visualization, providing an opportune moment for affirmations to benefit from the creation of potent mental images that reinforce positive outcomes. The deep relaxation induced by the theta state contributes to a serene emotional experience, potentially fostering a greater sense of calmness and overall well-being when affirmations are spoken. Additionally, the theta state promotes openness to positive suggestions, minimizing critical resistance and allowing for a more receptive reception of affirmations. This state shares similarities with conditions induced during hypnosis, aligning with principles of hypnotherapy where suggestions are made to the subconscious mind for positive behavioral change. Lastly, the theta state is considered an optimal learning state, enhancing the ability to assimilate new information, making it an ideal setting for incorporating affirmations into one's belief system. Achieving the theta state consciously may require practices like meditation or guided visualization to optimize the effectiveness of affirmations.

Affirmations & Neuroplasticity

Affirmations make use of the brain's neuroplasticity, which is its ability to reorganize and create new neural connections in response to experiences. The repetition of positive affirmations is believed to exploit this neuroplasticity by strengthening neural pathways linked to positive thinking. Through consistent practice, affirmations aim to replace existing negative thought patterns with more constructive ones. This repetitive process is thought to induce structural changes in the brain, fostering a shift towards a more positive mindset and influencing individuals' perceptions of themselves and the world. The understanding of neuroplasticity highlights how affirmations can tap into the brain's adaptability, facilitating transformative changes in cognitive processes.

How I Used This Information To Craft My Own Morning Routine & How This Elevated My Well-Being

Frustrated by the repetitive cycle of waking up feeling like a zombie, I yearned for a change. Embarking on a journey of self-discovery, I crafted a morning routine that breathed new life into my wake-up experience. Setting two alarms became my tactical approach, strategically placed at 8 am and 8:30 am. As the initial alarm echoed, I allowed myself a gentle transition, aware that my brain was moving from deep sleep (delta) to a more receptive state (theta). Harnessing this transitional phase, I closed my eyes and began envisioning my dream life, immersing myself in the emotions and actions of that desired reality. I let myself feel every positive emotion possible as if I was actually living in that reality. Gratitude, a purposeful to-do list, and essential rituals like bed-making and skincare followed, culminating in the multitude of positive affirmations spoken in front of my mirror. Occasionally if I have time before having to run to class, I stand on the patio, letting my body soak up the Vitamin D it's been so desperately craving. These intentional steps not only invigorated my mornings but ushered in a newfound vitality, making each day's goals more manageable and infusing my mornings with eager anticipation for the boundless possibilities ahead.

Embracing a morning routine that involved making my bed, visualizing in the theta state, expressing gratitude, and incorporating affirmations has been a game-changer in fueling my inspiration and boosting my energy levels. Making my bed became a symbolic act of taking control and setting a positive tone for the day. Visualizing during the theta state allowed me to connect with my aspirations on a deeper level, creating a vivid mental picture of my goals. Expressing gratitude instilled a sense of appreciation for the present, fostering a positive mindset. The affirmations, uttered with conviction, served as a powerful motivator, reinforcing my belief in my abilities and goals. Collectively, these intentional morning practices have not only heightened my inspiration to chase my goals but have also infused me with a sustained energy that propels me throughout the day, transforming my approach to challenges and fostering a continuous drive toward success.

I was reading a book called "Atomic Habits," and it highlighted common mistakes we make when forming new habits. This book helped me immensely while forming my morning routine and finding the motivation to stick with it even though the habits felt new and unfamiliar. The author suggests that instead of solely focusing on goals, we should pay attention to the systems guiding us toward those goals. For instance, if the goal is to lose weight, the system involves actions like eating healthier, going to the gym, and getting enough sleep. The system, in this case, is learning how to become a healthier person. As you learn how to live a healthier lifestyle and make better choices, the weight loss will naturally follow. The key, according to Clear, is not attaching your identity to the goal but to the system. This approach allows you to enjoy the process rather than being fixated on the outcome. Applying this idea to my goal of running a business, I've embraced the identity of an entrepreneur as my system. How would I act as an entrepreneur? What changes can I implement in my day to embody the energy of an entrepreneur? Acting and making daily changes aligned with this identity will eventually lead to the success of running a business. Clear emphasizes the importance of staying present and relishing the transformative journey as the true path to success. Life is always moving extremely fast. By mastering your systems with efficiency and ease, you can take whatever path you want in life and still manage to be successful. I urge everyone to read this book if you are looking to be a better version of yourself.

Works Cited:

Alpha waves and sleep. Sleep Foundation. (2023, December 22). https://www.sleepfoundation.org/how-sleep-works/alpha-waves-and-sleep

Research says making your bed in the morning sparks productivity. (n.d.). https://www.housebeautiful.com/lifestyle/fun-at-home/a26950790/research-making-bed-productive/

Rise and shine: How to tap into your brain waves for an effective morning routine. Rise and Shine: How To Tap Into Your Brain Waves For An Effective Morning Routine | Gymshark Central. (n.d.). https://central.gymshark.com/article/rise-and-shine-how-to-tap-into-your-brain-waves-for-an-effective-morning

What is the function of the various brainwaves?. Scientific American. (2019, March 7). https://www.scientificamerican.com/article/what-is-the-function-of-t-1997-12-22/