The Best Productive Morning Routine For Afternoon People
Not everyone is a morning person – but that doesn’t mean you can’t have a great morning routine. Jeff Sanders, author of The 5 A.M. Miracle and expert on maximizing your productivity with a great morning routine has some tips for afternoon people who want to start their day off on a good note — but need some help creating a productive morning routine.
What does it mean to be a “morning person”?
Sanders says that a morning person isn’t defined by a specific morning routine or an attitude about mornings. A morning person is just someone who feels great when they wake up.
“Morning people feel their best first thing in the day,” he says. “They tend to wake up alert and thrive with the most energy and attention to their work before their lunch break. Morning people enjoy waking up before sunrise but tend to drag with low energy in the late afternoon and early evening.”
According to a study from 23andMe, 75 percent of people identify as a “morning person” or “night owl.” Research shows that older people rise earlier, and women are more likely to identify as morning people than men.
Circadian rhythms are the leading indicators of whether or not someone is a morning person. These internal clocks release chemicals that regulate when you get tired, and everyone’s circadian rhythms are slightly different. Those with circadian rhythms that coincide with the sun rising and setting are what many would consider morning people. These individuals get up naturally at about 6 a.m. and sleep around 10 p.m.
Morning misconceptions
Even if you think that you hate mornings, Sanders says, you should keep your mind open – there’s a chance that your opinion has more to do with how much you’re sleeping than when you’re waking up.
“Those who hate mornings are usually lacking enough quality sleep, are suffering from high stress and anxiety, or are not exercising very often,” Sanders says. A study from Brunel University shows that those who identify as night owls can be more predisposed to anxiety or impulsivity.
Additionally, Sanders doesn’t define mornings as the hours before noon. To him, mornings are simply the hours immediately following when you wake up, whether at 5 a.m. or 10 a.m.
“Mornings begin whenever someone wakes up, and that could be any time of the day,” Sanders says. “So the real issues revolve around natural sleep cycles and getting quality sleep.”
Reframe your morning mindset
Those who consider themselves night owls might still need to wake up early to go to work. The Population Reference Bureau states that 75 percent of workers start their day between 6 a.m. and 11 p.m.
“No one is expected to love early mornings!” Sanders says. “But night owls and afternoon people don’t have to hate mornings.”
“Instead, they can focus on working out when they wake up and getting to sleep earlier than normal. Most night owls can transition to waking up earlier, but there needs to be a more dramatic life transformation to ensure great sleep.”
5 productive morning routine tips
Even if you’re an afternoon person, Sanders says, there are some easy ways to craft a helpful morning routine to wake up feeling your best.
Early to bed, early to rise
The most important thing about waking up is going to bed – so Sanders advises that you should start your morning routine the night before by going to bed at a reasonable hour.
“Go to bed early and focus on getting as much quality sleep as you need,” he says. “Waking up feeling refreshed will make the mornings a lot less painful and even enjoyable.”
Links between sleep and job performance are abundant, so if you’re having trouble putting yourself to bed early, remember that sleep is one of your most excellent productivity tools.
No snoozing
Next, when you do get up, you’ve got to get out of bed as soon as your alarm goes off.
“If an afternoon person wants to have a productive morning, avoid sleeping in past your alarm,” Sanders says. Skipping your alarms will just make you feel sluggish and reluctant to get out of bed. If you get out of bed before you give yourself time to dread doing so, you’ll set a more alacritous tone for the rest of the day, jump-starting your productivity.
“There’s no reason to set an alarm just to skip it. Set it for the time that aligns with when you actually want to get up. ”
Do what you love
Once your face is washed, and your teeth are brushed, Sanders says you need to kick-start your day by doing something enjoyable.
“Once you’re up, do something you love right away, whether it’s productive or not,” he says. “Focusing on an activity that brings you joy will associate positivity with waking up.” This can be anything from listening to your favorite song to making yourself a great breakfast, taking a fun workout class, or putting on a full face of makeup.
Try to move
Moving might bring you joy, in which case you’re already moving when you’re doing something that you love. But if working out isn’t your passion, try moving in a different way once you get up, as it will rouse your body from its sleep state.
“Focus on moving your body and drinking plenty of water to wake yourself up naturally,” Sanders says. “Movement is powerful, especially early in the day.”
While not everyone has a Peloton to hop on or a gym in their apartment complex, taking your dog for a walk or riding your bike around the block can release the same productivity-priming neurochemicals.
“Early morning cardio workouts improve sleep quality in general, will boost your mood, and make waking up earlier a positive part of your day,” Sanders says. “But if exercise is not possible in the mornings, focus on making the most of the morning in a way that suits you.”
Keep it simple
Lastly, if you’re an afternoon person trying to start your day productively, you don’t need to follow the trendiest morning routine if it doesn’t fit your needs. Sanders tells afternoon people that all you need is to do what you love, and a productive day will follow.
“There are many over-ambitious and complicated morning routines that just about everyone should avoid. Keep it simple. Do one thing you love every morning. That’s it.”
