Since your willpower is the best in the morning, optimize your routine to increase productivity, happiness and overall wellbeing.

1. CREATING YOUR
MORNING
RITUAL
11 Tips by Natalie Neal

2. SCIENCE SAYS:
WILLPOWER IS BEST
IN THE MORNING,
SO MAKE IT MATTER.

3. ACTION 01:
BEAUTY BRAIN SLEEP
“
It is a common experience that a problem difficult at
night is resolved in the morning a<er the commi=ee
of sleep has worked on it.
– JOHN STEINBECK
“
HINT:
Use apps like Sleep Cycle to see
how much sleep you really need.

4. ACTION 02:
JUST BE & DRINK COFFEE
“
I wake up some mornings and sit and have my coffee and
look out at my beauLful garden, and I go, ‘Remember
how good this is, because you can lose it.’
– JIM CARREY
“
HINT:
If you aren’t a morning person, allow
yourself a luxurious moment to yourself
with a cup of joe (or tea).

5. ACTION 03:
TAKE TIME TO FEEL GRATEFUL
“
When you arise in the morning, think of what a precious privilege
it is to be alive; to breathe, to think, to enjoy, to love.
– MARCUS AURELIUS
“
Hint:
Keep a graBtude journal to start
the day off feeling posiBve.

6. ACTION 04:
MEDITATE
“
The biggest task in the morning is to
try to keep my headspace from being
Invaded by the outside world.
- AUSTIN KLEON
“
Hint:
I highly recommend the Headspace
app for short meditaBons.

7. ACTION 05:
EXERCISE
A study in Sydney showed that exercising
had these benefits on parLcipants:
• Increased ability to resist temptaLons
and persevere on tasks.
• ProcrasLnated less
• Felt more in control of their emoLons
• Reduced smoking, alcohol and caffeine
intake
• Saved more money
• Ate less junk food
• Began eaLng a healthier diet
• Watched less TV
• Spent more Lme studying
• Splurged on impulse purchases less
• Were more likely to be on Lme to
appointments
HINT:
Choose an acBvity you truly enjoy like
walking, running or doing yoga.

8. ACTION 06:
EAT A HEALTHY
BREAKFAST
“
There has never been a
sadness that can’t be
cured by breakfast food.
– RON SWANSON
“
HINT:
Choose something easy and
consistent that isn’t too sugary.

9. ACTION 07:
DAILY
INSPIRATION
“
People say inspiraLon doesn’t
last. Well, neither do showers.
That’s why we recommend
them daily.
– ZIG ZIGLAR
“
HINT:
Shower aFer your daily dose of
inspiraBon. It’s great for creaBvity!

10. ACTION 08:
ASK YOURSELF BIG QUESTIONS
“
Ask yourself this quesLon the moment you sit at your desk: The day is over and I am leaving
the office with a tremendous sense of accomplishment. What have I achieved?
– RON FRIEDMAN
“
HINT:
Think how you can be proacBve
instead of reacBve in the morning.

11. ACTION 09:
EAT THAT FROG
“
If it's your job to eat a frog, it's best to do it first
thing in the morning. And If it's your job to eat
two frogs, it's best to eat the biggest one first.
– MARK TWAIN
“
HINT:
Write down your 3 “frogs” at the
end of the day for tomorrow.

12. ACTION 10:
CREATE YOUR OWN
& DON’T RUSH
“
My morning rouLne definitely sets the tone for my
day. If I’m rushed and stressed in the morning,
that will carry through my work day.
– TESSA MILLER
“
Hint:
You don’t have to do everything.
Experiment with what works for you.

13. ACTION 11:
BE CONSISTENT
“
We are what we repeatedly do.
Excellence, then is not an act,
but a habit.
– ARISTOTLE
“
Hint:
Choose a morning ritual that you can
do the road and on weekends.

14. 01 02 03
04 05 06 07
08 09 10 11
MORNING
RITUAL
RECAP
SLEEP COFFEE GRATITUDE
MEDITATE EXERCISE EAT INSPIRATION
QUESTION ADAPTFROG CONSISTENCY
Are you using any of these already? Comment below with your morning ritual.