You know what it’s like. You plan to get up early in the morning and set your alarm with the best of intentions. The alarm does its job perfectly, but 50 ‘hit the snooze button’ repetitions later, you’re still in bed, languishing or mindlessly scrolling. Later in the day, reality hits – you’re running out of time for all the things you meant to do.
And guess what? At our age, life is literally too short to stay in bed.
But you are very much not alone. Many women find that midlife is the point where they start reassessing how they spend their time and energy. In fact, I wrote about this shift in perspective in my article on midlife optimism and why life after 50 can open up many new opportunities.
You’ll be pleased to hear (hopefully) that there’s a growing trend that promises to help you reclaim your mornings and set a positive tone for the rest of your day. Time to give it a go, maybe?
Why your morning routine matters
The first 90 minutes after waking up can significantly influence your mindset and productivity. When you start your day by checking your phone, you’re giving your brain an instant dopamine hit, which makes you feel great. This quick reward can make it harder to concentrate later, as your brain continues to crave that same stimulation, leading to frequent distractions. The brain does love a distraction!
Enter the concept of the low-dopamine morning routine. While the name might sound a bit uninspiring, the idea is simple. And it works. The aim is to reduce high-stimulation activities in the morning so you can foster a calmer, more focused mindset to carry you through the day. By shifting your habits, you can boost your mood, enhance productivity, and create a more balanced start to your day.
It’s basically going back to the seventies! No scrolling then! We were too busy standing around the lit gas oven trying to keep warm! Yes really.
Ready to try it? Start with these five simple habits
1 Wake up with purpose
Consistency is key here because small routines can have an impact. Thankfully, it’s not about the big gestures (who needs that first thing!).
Try waking up at the same time each day, taking a quiet morning walk, or reading a few pages of a book before you do anything else. Even simple tasks like making your bed or watering the plants provide a sense of accomplishment, setting a more positive tone for the day ahead.
2 Soak up the sunlight
If the sun is shining, getting out of bed always seems easier, and that’s because exposure to natural light helps regulate your internal clock and boosts your mood. To set the tone for the day, aim to get outside very soon after waking, even if it’s cloudy. If going outdoors isn’t an option, open your curtains wide to let in as much natural light as possible. It’s a simple habit, that will help prepare you for the day’s challenges. And there’s always at least one isn’t there?
3 Limit screen time for the first hour
I’m sure this doesn’t come as a surprise. Resist the urge to check your phone as soon as your eyes open. Instead, engage in grounding activities like stretching, meditation, or journaling. These mindful practices can centre your thoughts, reduce stress, and promote a more intentional start to your day. And whatever has happened overnight can wait a few minutes. You delaying looking at your phone won’t change anything.
4 Delay your first cup of full-strength coffee
Ouch, I hear you saying, but honestly, it’s worth doing. While reaching for caffeinated coffee might feel like a morning essential, waiting at least 90 minutes after waking allows your body to naturally regulate its cortisol levels before you start pouring it in. Early caffeine consumption can disrupt this process, potentially leading to energy crashes later in the day.
If you enjoy a warm morning drink, herbal teas are a great substitute, or simply stick with water. If giving up coffee entirely feels too much, decaffeinated versions can also be a good compromise, letting you enjoy the flavour while you ease into your day.
5 Fuel your body with nourishing foods
Breakfast truly is the foundation of your day. Instead of sugary cereals or pastries, choose balanced options like oatmeal, fresh fruits, or eggs. These provide sustained energy, stabilise blood sugar levels, and support mental clarity. And don’t forget to hydrate. A glass of water first thing in the morning helps rehydrate your body, kickstart metabolism, and improve concentration.
Small changes, big impact
Incorporating even one or two of these habits can transform how you feel each morning. If you’re struggling to find a routine that fits, consider reaching out to a life coach who can help you tailor a morning practice that aligns with your lifestyle and goals.
Change the first hour of your morning, and you’ll change the direction of the whole day.