3 Things That Will Supercharge Your Morning With Energy & Focus
Are your mornings often a battle against fatigue and grogginess? If so, you’re not alone. Many of us struggle to jumpstart our day. Some mornings I feel super energized and others feel like a struggle bus. After trying a few different routines I noticed that doing these 3 things almost ALWAYS helps me feel supercharged, clears my head, and helps me focus easier.
Disclaimer: We just had a baby so my routine has definitely changed to say the least (especially number 1), but I am still able to incorporate some of these techniques which still benefits me when I really need some focus.
1. Goodnight’s Sleep
It’s no surprise getting a good night’s rest is key to feeling great in the morning. The importance of good sleep cannot be overstated when it comes to feeling energized in the morning. Quality sleep is the foundation upon which all other morning energy-boosting strategies are built. I know it can be difficult and sometimes seems like it’s out of our control, but here are some things that we CAN control to sway the odds in our favor:
- Consistency: Maintaining a regular sleep schedule is key. Going to bed and waking up at the same times every day helps regulate your body’s internal clock, making it easier to wake up feeling rested.
- Sleep Environment: Creating a comfortable sleep environment, with a cool room, comfortable mattress, and minimal light and noise, can enhance the quality of your sleep. If needed try using an eye mask and ear plugs.
2. Cardio
While it may seem counterintuitive to some, engaging in physical activity in the morning can significantly increase your energy levels throughout the day. What I found works best is getting your heart rate up for a sustained 20-40 minutes.
- Heart Rate: How high do you need your heart rate to be? I’d say “Zone 2” or “Aerobic” heart rate is best, which is at a pace that you can still somewhat have a conversation but would be out of breath. As a 30 something male this is about 135-150bpm.
- Exercises: Any cardio that gets you up to the target heart rate will do the job but I personally prefer the stairmaster. It has the added benefit of strengthening my legs.
- Time to Plan Your Day: The other nice thing about cardio is it gives you a bit of time to think about your upcoming day and mentally prepare yourself. While on the stairmaster I like to review my to do list and calendar to get ready for the date. If I’m super ambitious I’ll even draft some emails.
3. Caffeine
Finally, the last key is consuming some type of caffeinated beverage. Few things to note about caffeine though.
- Type: I find that some caffeinated beverages make me feel anxious or irritable (I’m looking at you cold brew) while others have a smoother and more mellow effect. That being said, my choice is typically a half decafe coffee, matcha latte, or ON Amino Energy.
- Timing: The other thing to note about caffeine is to get the most out of your “stimulant” it’s probably best to make sure you don’t consume it too early, but rather right before you start working. If you consume it too early, it could wear off by the time you actually sit down to start working which would completely defeat the purpose!
Putting It All Together
Okay, so now we know the 3 things that can supercharge our morning, but what does it actually look like in real life? Here’s a run through of what it would look like for me.
- I sleep on time the night before to increase my odds of a good night’s rest. I use an eye mask and earplugs to further increase my chances.
- I wake up and go to the gym.
- I do some strength work then finish off with 20-40 minutes on the stairmaster at a “Zone 2” pacce. While on the stairmaster I look at my calendar and review what I need to do for the day. If I didn’t already write it down the night before, I’ll make a short to do list.
- I shower and make my caffeinated beverage of choice.
- I start work.
That’s it, pretty simple routine but I guarantee you will notice an improvement in your ability to think and focus. I will update this with a “parents” version once I figure out a good routine (hah!) So if anyone out there has any tips they want to share please feel free!
