10 Steps to Creating a Healthy Morning Routine for Work-from-Home Success
The way you start your morning can set the tone for the rest of your day, especially when you’re working from home.
A healthy morning routine can boost your productivity, enhance your mood, and improve your overall wellbeing.
But how can you create a morning routine that sets you up for success?
From waking up early to incorporating physical activity, we’ll explore key elements that can transform your mornings and contribute to your work-from-home success.
So, grab your morning coffee and let’s dive in!
10 Steps to Creating Your Healthy Morning Routine
1. Wake Up Early
Waking up early is a common habit among successful people.
It gives you a head start on the day, allowing you to tackle important tasks when your mind is fresh and there are fewer distractions.
But remember, waking up early doesn’t mean skimping on sleep.
Make sure you’re getting the recommended 7-9 hours of sleep each night.
This might mean adjusting your bedtime to ensure you’re well-rested for the day ahead.
According to the Sleep Foundation, adequate sleep is crucial for cognitive functions such as memory, attention, and creativity – all vital for work-from-home success.
2. Incorporate Physical Activity
Physical activity is a fantastic way to get your blood flowing and shake off any residual sleepiness.
It doesn’t have to be a full-blown workout session – even a few minutes of stretching or a quick walk around the block can do wonders.
Exercise has been shown to boost mood and focus, thanks to the release of endorphins, often referred to as the body’s “feel-good” hormones.
According to the Harvard Medical School, regular physical activity can also improve memory and thinking skills, which are crucial for work-from-home success.
So, whether it’s yoga, a quick HIIT workout, or a leisurely walk with your pet, try to incorporate some form of physical activity into your morning routine.
3. Wake up With a Refreshing (Cold) Shower
A shower can be a great way to wake up your senses and get you ready for the day.
But have you considered finishing off your shower with a burst of cold water?
This might sound a bit daunting, but it can have several benefits.
When you expose your body to cold water, it can help to stimulate your circulation, making you feel more alert and energised.
It can also help to tighten your skin’s pores and seal your hair’s cuticles, promoting healthier skin and hair.
According to a study published in PLOS ONE, cold showers might even have an antidepressant effect.
The cold water can stimulate the production of endorphins, the body’s natural mood boosters.
So, consider turning the dial to cold for the last 30 seconds of your shower.
It might be just the wake-up call your body needs to start the day on a high note.
4. Fuel Your Body with a Healthy Breakfast
Breakfast is often called the most important meal of the day, and for good reason.
It kickstarts your metabolism and provides the energy you need to start your workday.
It can also help to refuel your body after your morning workout.
However, it’s not just about eating anything – it’s about fuelling your body with the right nutrients.
Consider a breakfast that includes a balance of protein, healthy fats, and complex carbohydrates.
This could be a vegetable omelette with whole grain toast, or a bowl of oatmeal topped with nuts and berries.
5. Set Clear Goals for the Day
Before diving into work, take a few moments to set clear goals for the day.
What are the key tasks you need to accomplish?
What are your priorities?
Having a clear plan can help you stay focused and productive throughout the day.
You might find it helpful to write down your goals or to-do list.
This can make them feel more tangible and can provide a sense of satisfaction as you tick off tasks throughout the day.
Studies suggest that writing down your goals can make you more likely to achieve them.
So, grab a notebook or open up a digital note-taking app and start your day with intention.
6. Practice Mindfulness
Starting your day with a mindfulness practice can help set a positive tone for the rest of the day.
This could be a short meditation, a few minutes of deep breathing, or simply enjoying a quiet cup of tea while being fully present in the moment.
Mindfulness has been shown to reduce stress and improve focus, both of which are crucial for a productive work-from-home day.
Studies suggest that mindfulness can also enhance emotional intelligence and job satisfaction.
So, consider incorporating a mindfulness practice into your morning routine. It’s a small investment of time that can have big benefits for your workday.
7. Stay Hydrated
Hydration is key to maintaining energy levels and focus throughout the day.
Start your morning with a glass of water to replenish any fluids lost during sleep and to kickstart your metabolism.
Staying hydrated can also benefit your skin and hair, keeping them healthy and glowing.
According to the Cleveland Clinic, starting your day with a glass of lemon water can aid digestion, provide a dose of immune-boosting vitamin C, and even freshen your breath.
Consider keeping a water bottle at your workspace to remind you to hydrate throughout the day.
Remember, by the time you feel thirsty, you’re already mildly dehydrated, so it’s best to sip water consistently.
8. Create a Dedicated Workspace
Even though you’re working from home, it’s important to have a space dedicated to your work.
This helps create a clear boundary between your work life and personal life, which can improve focus and productivity.
Your workspace doesn’t have to be a separate room – it could be a specific corner of a room or even a tidy desk.
The key is to make it a space where you feel comfortable and can focus on your work.
Research suggests that a clean and organised workspace can enhance productivity, reduce stress, and promote overall wellbeing.
So, take a few minutes each morning to tidy up your workspace and prepare it for the day ahead.
9. Limit Distractions
Working from home comes with its own set of distractions.
From household chores to social media, there are plenty of things that can pull your attention away from work.
Start your day by setting boundaries to limit these distractions.
This could mean turning off notifications on your phone, setting specific times for checking emails, or letting your family members know your work schedule so they can avoid interrupting you during work hours.
Some studies suggest even brief distractions can significantly disrupt your focus and productivity.
So, make it a part of your morning routine to create a distraction-free environment for your workday.
10. Connect with Your Team
If you’re part of a remote team, it’s important to maintain regular communication.
Start your day by checking in with your team members.
This could be a quick message to say good morning, a brief team meeting to discuss the day’s priorities, or simply responding to any overnight messages.
Regular communication can help foster a sense of teamwork and collaboration, even when you’re not physically in the same space.
Remote teams that communicate frequently and openly are more effective and experience higher team morale.
So, make it a part of your morning routine to connect with your team. It’s a simple way to start your workday on a positive note.
Why is Waking up Early Beneficial for Work-From-Home Success?
Waking up early can be a game-changer when you’re working from home.
It gives you a head start on the day, providing you with quiet hours to focus on your tasks before the rest of the world wakes up.
With fewer distractions and interruptions, you can use this time to plan your day, set your priorities, or even tackle your most challenging tasks when your mind is fresh.
Moreover, establishing a regular wake-up time can help regulate your body’s internal clock, or circadian rhythm, leading to better sleep quality and more energy during the day.
So, if you’re aiming for work-from-home success, consider setting your alarm a bit earlier.
It could make a big difference to your productivity and wellbeing.
How Can Cold Showers Boost Your Productivity While Working-From-Home?
Cold showers might be your secret weapon for boosting productivity while working from home.
When you step into a cold shower, it can be a real wake-up call for your body.
This healthy morning routine can stimulate your circulation, making you feel more alert and energised – just what you need to start a productive workday.
Moreover, cold showers can help reduce stress levels.
Studies suggest that cold showers can stimulate the production of beta-endorphins, known as ‘feel-good’ chemicals in the brain, and could potentially have an antidepressant effect.
So, if you’re looking for a way to kickstart your work-from-home day, consider turning the dial to cold for the last part of your morning shower.
It could make a big difference to your productivity levels.
To find out more, check out or blog “30 Days of Cold Showers To Increase Productivity“
How Does Physical Activity Contribute to a Successful Work-From-Home Routine?
Incorporating physical activity into your work-from-home routine can have multiple benefits.
First, it can help shake off any residual sleepiness and get your blood flowing, making you feel more alert and ready to tackle your tasks.
Second, physical activity can boost your mood.
When you exercise, your body releases endorphins, often known as ‘feel-good’ hormones.
This can help you start your workday on a positive note.
Finally, regular physical activity can help manage stress levels.
It provides a healthy outlet for releasing tension and can help clear your mind, making it easier to focus on your work.
So, whether it’s a quick stretch, a short workout, or a walk around the block, try to include some form of physical activity in your morning routine.
It could make a big difference to your work-from-home success.
In conclusion, creating a healthy morning routine is a powerful way to set yourself up for success when working from home.
By following a healthy morning routine you can enhance your productivity, wellbeing, and overall work-from-home experience.
Remember, it’s all about finding what works best for you and being consistent with it. Here’s to healthier, more productive mornings!
Tyler Lowe – Health & Wellbeing Speaker
BSc Sport & Exercise Rehabilitation