Do you have a (real) morning routine? It’s not just about getting up, swallowing a coffee in speed, and pumping up, but establishing a real ritual intended to spend a day without stress – or almost. We have seen it for several months, these complete routines which often require starting your day earlier have more and more followers around the world. Which boast of its merits in terms of energy, productivity, and of course well-being.
If it is not easy to adopt such a routine in the middle of a school year, due to professional constraints and accumulated fatigue, summer can constitute the ideal period to put it in place gradually. Here are three acclaimed on social networks, or by scientists, which will allow you to fill up on vitality and preserve your mental health in the long term.
Slow Morning ‘, very gently
Exit the awakenings with fanfare, and in speed, make way for more sweetness and slowness, as we would on vacation. This is the objective of the Slow Morning ‘, a morning routine that has been unanimous on social networks since last spring. The idea is simple: it is a question of taking a moment to relax and refocus on yourself instead of running everywhere as soon as the bed is leap. A morning routine that would reduce its stress levels and fully enjoy the pleasures of daily life, far from the frantic pace of the day that is being prepared.
Conceptualized by the American coach and speaker Hal Elrod in the book “Miracle Morning”, this method is inspired by the philosophy of ‘slow living’ known for its health health benefits. Unlike other rituals of this type, there are no specific rules, if not listening to your own needs. This can be materialized by a meditation session, stretching, listening to relaxing music, a long soothing shower, or the simple fact of temporarily disconnecting social networks.
Routine ‘5-9’, rigor and discipline
In contrast to the ‘Slow Morning’, the ‘Morning Routine 5-9’ would however guarantee the same benefits in terms of well-being. Born on social networks, this daily ritual this time imposes an iron discipline in nutrition, sleep, and physical activity, and is based on the idea that men and women are more productive in the morning. True or false, no matter in the eyes of those who have adopted it and now continues to praise its merits. And many seem to be considered that the dedicated hashtags have generated several tens of millions of views on social networks.
Concretely, it is a question of getting up at 5 a.m. to indulge in a thousand and one activities – beneficial for physical and mental health if possible – before going to work. These include swapping your breakfast swallowed in speed against a champion meal based on pressed juice, smoothies, fresh fruit, and other competition dishes, then do a sports and/or meditation session, to offer a morning promenade, to read a book, and to take the time to prepare before leaving the home. A morning routine that would allow you to have more peaceful and less stressful evenings, without cutting it up on your lifestyle.
Contrary to what followers of this routine think of it, some people are naturally more active later in the day. This morning ritual is therefore not necessarily suitable for everyone, especially since it is essential to satisfy the needs of everyone in sleep. Testing this routine in the middle of summer will allow you to know if it is really necessary to adopt it – or not – at the start of the school year.
What does science say?
What if it was the science that cut? A study funded by Special K, published in 2022, revealed a mathematical formula which would make it possible to get up with the right foot, and to be in a good mood throughout the day. It is more specifically Anne-Marie Imafidon, renowned mathematician, who analyzed the responses of an investigation carried out with 2,000 British in order to create a complex formula intended to adopt a morning routine considered as ideal.
According to this work, it would be a question of wakeing up at 6:44 am and getting out of bed at 7:12 am as much as possible, then doing 21 minutes of physical exercise, taking a 10-minute shower, and finally devote 18 minutes to breakfast. But who says formula, says the possibility of adapting this routine to everyone’s needs.
To find out if your current routine is beneficial for your well-being, it is necessary to multiply by two the time spent having breakfast and then adding it to the time spent doing exercise and then that spent showering. Keep this first result in mind. It is then necessary to subtract at 8 the number of hours spent sleeping then add 1, and multiply this figure by that resulting from the difference between the rising time and 7:12 (to which you still add 1). It is then necessary to take the first result and divide it by the second, and – final step – add the number of minutes devoted to another activity divided by two. If the number obtained is greater than 37, your routine is considered effective, otherwise it will probably be necessary to improve it.