How To Create A Morning Routine You'll Actually Stick To

Befriend the morning, and the rest of the day will benefit, too.

Welcome back to the Weekly Hurdle! This newsletter is free and will stay free thanks to sponsors and the individuals that opt-in to give. Your support is really appreciated.

Presented by InsideTracker:

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I’m back in New York after a week out west, and it’s safe to say that I’m struggling with my morning routine. The alarm goes off every morning at 7 a.m., and prying myself out of bed feels nearly impossible. As an otherwise self-proclaimed morning person who rarely presses snooze, it’s a tad frustrating. Especially because I know that my mornings really set me up to conquer the rest of my day. It is, however, a reminder that for so many who want to be morning folk, the “just get up and do it” advice really isn’t one-size-fits-all.

That’s why this edition of the Weekly Hurdle is dedicated toward establishing a morning routine. Want to join the dawn patrol but having a tough time? Here are some tips on how to make it happen:

1. Start small and be consistent: Instead of trying to wake up an hour earlier than usual, start by waking up just 10 or 15 minutes earlier and gradually work your way up. Also, try to be consistent with your wake-up time, even on weekends, to help establish a routine.

2. Prepare the night before: Want to be a morning workout person? Lay out your workout clothes, fill up your water bottle, and prepare any pre-workout snacks the night before. Want to be someone who journals first thing? Keep your go-to notebook of choice in a place that feels accessible. Want to meditate using an app? Pick out your choice before your head hits the pillow. The more excuses you can eliminate, the less likely you’ll navigate decision fatigue and deviate from what you ~really~ want.

3. Find an accountability buddy: Having someone to hold you accountable can be a great motivator to get out of bed in the morning. Find friends or family members who have similar goals, set up a chat, and lean into that chat to celebrate wins and talk about the tough moments, too.

4. Find something you enjoy: If you hate running, don't force yourself to go for a morning jog. Same goes for all of the things — from making a latte to shaking up greens, reading, journaling, meditating, cold plunging — you name it. When you actually enjoy the different components to your morning, you’ll be more likely to stick with them. The last thing you need is to do something because you feel like you “should” be.

5. Reward yourself: Treat yourself to something once the morning effort is done, like a relaxing shower. This will give you something to look forward to and help you stay motivated.

Does establishing a routine take time and effort? Sure. But, the benefits are well worth it. Past research has shown that a consistent morning routine can boost energy levels, reduce stress, and improve your productivity at work. 

And remember: A stellar morning starts the night before. On that note, I’m chatting with sleep expert Dr. Rebecca Robbins, an Instructor in Medicine at Harvard Medical School and an Associate Scientist at the Brigham and Women’s Hospital, next week for an upcoming episode. Go on, comment below with whatever questions you want answered by Dr. Robbins OR, fill us in on your favorite part of your morning routine.

Keep hurdling,

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HIGHLIGHTS OF THE WEEK

I’m Listening To: Michelle Obama: The Light Podcast
Michelle announced this earlier this month, and the first full-length episode came out on Tuesday featuring Hoda Kotb. These conversations are from the tour she went on for The Light We Carry, her latest book. More to come include Ellen DeGeneres, Tyler Perry, Conan O’Brien, and Oprah Winfrey.

I’m Reading: The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team by Kara Goucher
I just got this in the mail. Haven’t dove in yet, but the praise is loud from the running community, and I’m looking forward to reading.

Gear I’m Loving: Reebok Lux High-Waisted Tights
I love the compressive-yet-soft feeling of these tights. I have them in this colorblocked style as well as an all-black style, and I’ve worn them for a run and for weightlifting. There’s nothing better in my mind than feeling locked and loaded, ready to get after it. The workout is usually hard enough as it is, right?

Quote I’m Loving: “Is what I'm about to do today connected to what I'm going to value over the long-term?” — James Clear, from his 3, 2, 1 Thursday newsletter

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Thanks to my friends at InsideTracker for sponsoring this week’s newsletter.

When you do what you love — like running, racing, and enjoying the great outdoors — you want to do it for life. InsideTracker can help.

InsideTracker was founded in 2009 by leading scientists in aging, genetics, and biometrics. Using their patented algorithm, InsideTracker analyzes your body’s data  to provide you with a clear picture of what's going on inside you and to offer you science-backed recommendations for positive diet and lifestyle changes.

It’s been really helpful for me. I went through a period last year when I was feeling super sluggish on my runs. I did an InsideTracker panel — including mobile blood draw and DNA swab — and was able to get important insight as to what was going on with me and my body (TLDR; My iron and ferritin levels were low). Then, I adjusted my diet and training so that I could better go after my health and wellness goals. Ultimately (no pun intended), it helped me toe the line in London feeling my best.

Get $200 off the Ultimate Plan and 20% off the entire InsideTracker store at InsideTracker.com/hurdle

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🎧  NEW PODCAST EPISODE: 245. Amolia Cesar, BODi Super Trainer & Strength Coach
Growing up as one of seven siblings with a single mom, resilience was instilled in Amoila Cesar from a young age. After moving to Los Angeles to get his start working in fitness, he worked at LA Fitness until going out on his own — taking on personal training clients as an independent trainer. That leap of faith changed everything for him.
Now, he's leading hundreds of thousands on their fitness journeys, pushing people beyond what they thought possible and changing lives as a BODi Super Trainer. Plus, he still works one-on-one with professional athletes and A-list celebrities (including Two Chainz and Julius Randle among others). In today's episode, he talks about the challenges that came hand-in-hand with success, and how he prioritizes self-care today to be his best.

🎧  NEW PODCAST EPISODE: #HURDLEMOMENT: How To Navigate Emotional Eating With A Clinical Health Psychologist
Welcome Dr. Allison Grupski, PhD, Senior Director of Behavior Change at WW and Clinical Health Psychologist to the show. This week, we're talking about all things emotional eating, answering questions including:

• What causes someone to eat because of their emotions?

• How to tell the difference between emotional hunger vs. physical hunger

• How does someone stop emotional eating?

• What's happening psychologically when we emotionally eat?

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Another (weekly) Hurdle conquered. Catch you guys next week.