Ideal Mornings for a Successful and Happy Life

Imagine this: you wake up just before the sun rises, the world is still and quiet, and you have an entire hour or two to yourself. No emails to check, no phone calls to answer, just time to focus on you. Sounds like a dream, right? Well, it’s a dream that many successful people across the globe live every day, and it could be the key to unlocking your happiest, most productive self.

Waking Up Early: The Secret of High Performers

Let’s start with one of the simplest, yet most challenging, aspects of an ideal morning routine—waking up early. There’s something almost magical about those early hours. It’s a time when the world is calm, your mind is clear, and you’re not yet bogged down by the demands of the day. Robin Sharma, in his book The 5 AM Club, argues that the hour of 5 AM is sacred. He calls it the “Victory Hour,” a time to focus on self-improvement through the “20/20/20” formula: 20 minutes of exercise, 20 minutes of reflection, and 20 minutes of learning. According to Sharma, this early start isn’t just about squeezing more hours into your day; it’s about setting the tone for success.

This notion is echoed by Hal Elrod in The Miracle Morning. Elrod’s approach to mornings is about more than just waking up early; it’s about making those early hours count. His “SAVERS” routine—Silence, Affirmations, Visualization, Exercise, Reading, and Scribing (journaling)—is designed to help you start your day with purpose and clarity. Elrod’s method has been embraced by thousands worldwide, transforming their mornings from a groggy rush to a time of calm and focus.

But why is waking up early so effective? Science offers some insights. A study titled “The Benefits of Early Rising on Mental Health and Productivity” found that early risers tend to be more proactive and have better mental health. This could be because early risers have time to engage in activities that promote mental well-being, such as exercise, meditation, and reflection. Plus, there’s something to be said about starting your day before the demands of work and life kick in. When you’re not scrambling to get ready for work, you can approach the day with a clear mind and a sense of control.

The Power of Morning Exercise

If there’s one thing most successful people seem to agree on, it’s the importance of morning exercise. Aubrey Marcus, in Own the Day, Own Your Life, dedicates an entire section to optimizing your morning, with exercise playing a crucial role. According to Marcus, getting your body moving first thing in the morning isn’t just good for your health—it sets the tone for your entire day. When you start the day with physical activity, you’re not only waking up your body but also your mind.

Research backs this up. The study “The Impact of Morning Exercise on Cognitive Functioning and Well-Being” found that morning exercise can significantly improve cognitive performance throughout the day. This is because exercise increases blood flow to the brain, which helps with memory, focus, and overall mental clarity. Moreover, exercise triggers the release of endorphins, the body’s natural mood boosters, which can help you start your day on a positive note.

But it’s not just about the science—it’s also about the stories. Take Benjamin Franklin, for example. He was known for his disciplined morning routine, which included a cold water bath followed by a brisk walk. Franklin believed that this routine helped him maintain his health and mental sharpness, allowing him to be one of the most productive men of his time.

Mindfulness and Reflection: Creating Mental Clarity

Another common thread in the morning routines of successful people is mindfulness and reflection. In The Miracle Morning, Hal Elrod emphasizes the importance of starting your day with silence—whether it’s through meditation, deep breathing, or simply sitting quietly. This practice isn’t just about relaxation; it’s about creating mental space. When you start your day with mindfulness, you’re giving yourself a buffer between sleep and the chaos of daily life.

The study “Mindfulness and Morning Routines: A Pathway to Enhanced Focus and Happiness” supports this idea. Researchers found that individuals who incorporate mindfulness into their morning routine tend to have better focus, reduced stress, and overall higher levels of happiness. This is because mindfulness helps you start the day with a clear, focused mind, rather than immediately diving into distractions.

But mindfulness doesn’t have to be complicated. Greg McKeown, in Essentialism: The Disciplined Pursuit of Less, advocates for simplicity. He suggests starting your day by asking yourself one question: “What’s the most important thing I can do today?” This simple practice can help you cut through the noise and focus on what truly matters, setting the stage for a more productive and meaningful day.

Fueling Your Body and Mind

What you put into your body in the morning can have a significant impact on how you feel throughout the day. In Own the Day, Own Your Life, Aubrey Marcus emphasizes the importance of hydration and nutrition first thing in the morning. He suggests starting your day with a large glass of water and a nutrient-rich breakfast to kickstart your metabolism and fuel your brain.

Research supports the importance of morning nutrition. The study “The Role of Morning Nutrition in Cognitive Function and Energy Levels” found that a balanced breakfast can improve cognitive performance and maintain energy levels throughout the day. This is because your brain needs fuel to function optimally, and the right nutrients can help you stay focused and alert.

But it’s not just about what you eat—it’s also about when you eat. Charles Duhigg, in The Power of Habit, explains that the timing of your morning meal can influence your habits throughout the day. For example, if you start your day with a sugary breakfast, you’re more likely to experience energy crashes and cravings later on. On the other hand, a balanced meal with protein, healthy fats, and complex carbohydrates can keep you satisfied and energized.

The Magic of Morning Learning

Successful people never stop learning, and many of them use their mornings to fuel their minds. Whether it’s reading, listening to podcasts, or studying, the morning hours are perfect for personal growth. Hal Elrod’s Miracle Morning includes reading as one of the key components of his routine. He believes that even a few minutes of reading each morning can have a profound impact on your knowledge and mindset.

Robin Sharma also advocates for morning learning in The 5 AM Club. He suggests using part of the Victory Hour for learning, whether it’s reading, listening to audiobooks, or watching educational videos. According to Sharma, this habit not only expands your knowledge but also inspires you to think bigger and strive for more.

The study “Morning Rituals for High Performance: A Review of Habitual Practices” supports the idea that morning learning can enhance cognitive function and boost motivation. When you start your day by feeding your mind with new information, you’re more likely to approach challenges with a positive, growth-oriented mindset.

But learning in the morning doesn’t have to be a chore. It can be as simple as reading a chapter of a book, watching a TED talk, or even listening to an inspiring podcast during your commute. The key is to make it a habit and to choose content that genuinely interests and excites you.

The Science of Habit Formation

Creating an ideal morning routine isn’t just about doing the right things; it’s about doing them consistently. This is where the science of habit formation comes in. James Clear’s Atomic Habits is a must-read for anyone looking to establish a morning routine that sticks. Clear breaks down the process of habit formation into simple, actionable steps, emphasizing the importance of starting small and being consistent.

Clear explains that habits are formed through a loop of cue, routine, and reward. For example, if your goal is to start meditating every morning, your cue might be waking up, your routine is the meditation itself, and your reward could be a sense of calm or a cup of coffee afterward. By repeating this loop consistently, meditation becomes a natural part of your morning.

The study “The Science of Habit Formation: Implications for Morning Routines” provides further insights into how habits are formed and sustained. Researchers found that the key to successful habit formation is consistency—doing the same thing, at the same time, every day. Over time, these habits become automatic, requiring less mental effort and willpower.

But what if you miss a day? Clear emphasizes that it’s important not to beat yourself up if you slip up. Instead, focus on getting back on track as soon as possible. Remember, the goal isn’t perfection; it’s progress.

The Role of Light and Nature

Another often-overlooked aspect of an ideal morning routine is exposure to natural light. In Own the Day, Own Your Life, Aubrey Marcus talks about the importance of getting outside first thing in the morning, even if it’s just for a few minutes. Natural light helps regulate your circadian rhythm, which in turn improves your sleep quality and energy levels throughout the day.

The study “Morning Light Exposure and Its Effects on Mood and Sleep Patterns” found that exposure to natural light in the morning can significantly improve mood and help regulate sleep patterns. This is because light exposure signals to your brain that it’s time to wake up, helping you feel more alert and energized.

If you can, try to spend a few minutes outside each morning, whether it’s by taking a walk, drinking your coffee on the porch, or simply opening your curtains to let the light in. If natural light isn’t an option, consider using a light therapy lamp to simulate the effects of sunlight.

Journaling and Gratitude: Starting the Day with Positivity

One of the most powerful ways to start your day on a positive note is through journaling and practicing gratitude. Hal Elrod includes journaling as a key component of his Miracle Morning routine, and for good reason. Journaling allows you to clear your mind, set intentions for the day, and reflect on what you’re grateful for.

The study “Morning Routines and Emotional Resilience: A Correlational Study” found that individuals who practice gratitude and reflection in the morning tend to be more emotionally resilient and better equipped to handle stress. This is because focusing on what you’re grateful for helps shift your mindset from one of scarcity to one of abundance.

Greg McKeown, in Essentialism, also emphasizes the importance of reflection in the morning. He suggests taking a few minutes each morning to ask yourself what you’re grateful for and what you want to achieve that day. This simple practice can help you start your day with a sense of purpose and positivity.

But journaling doesn’t have to be a chore. You can start small, with just a few sentences each morning, or even use a guided journal that prompts you with questions. The key is to make it a habit and to approach it with an open mind and heart.

Conclusion: Crafting Your Ideal Morning

Creating an ideal morning routine is a deeply personal process. What works for one person might not work for another, and that’s okay. The key is to experiment, find what resonates with you, and stick with it. Whether it’s waking up at 5 AM, meditating, exercising, journaling, or simply taking a few minutes to enjoy your coffee in peace, the goal is to start your day with intention and purpose.

Remember, an ideal morning isn’t about perfection—it’s about progress. As James Clear reminds us in Atomic Habits, it’s the small, consistent actions that lead to big results. So start small, be consistent, and watch as your mornings—and your life—transform.

In the words of Hal Elrod, “How you wake up each day and your morning routine (or lack thereof) dramatically affects your levels of success in every single area of your life. Focused, productive, successful mornings generate focused, productive, successful days—which inevitably create a successful life.”

So why not start today? Your ideal morning—and your ideal life—are just a few small steps away.

About The Author:

Mukesh Jain has been a civil servant belonging to the Indian Police Service, with rich administrative experience and brilliant academic background.  A Gold Medallist Engineer in Electronics and Telecommunication Engineering from MANIT Bhopal, he obtained my MBA from the Indian Institute of Management Ahmedabad.  He also obtained his Master of Public Administration from the Kennedy School of Government, Harvard University along with Edward Mason Fellowship. Mukesh Jain has the unique distinction of receiving three distinguished awards at Harvard University: The Mason Fellow award and The Lucius N. Littauer Fellow award for exemplary academic achievement, public service & potential for future leadership. He was also awarded The Raymond & Josephine Vernon award for academic distinction & significant contribution to Mason Fellowship Program.  Mr Jain received his PhD in Strategic Management from Department of Management Studies, Indian Institute of Technology, Delhi.

Mukesh Jain has published many academic papers in international journals and have been a prolific contributor to national journals on the subjects of governance, happiness and public policy.    His book, ‘Excellence in Government: A Blueprint for Reinventing the Government’, is a recommended reading for many public policy courses. His book- “A Happier You: Strategies to achieve peak joy in work and life using science of Happiness”, received book of the year award in 2022.   After this, two more books, first, ‘A Masterclass in the Science of Happiness’ and the other, ‘Seeds of Happiness’, have also been received very well. He is a visiting faculty to many business schools and reputed training institutes of India and is an expert trainer of “Lateral Thinking”, and “The Science of happiness” and has conducted more than 300 workshops on these subjects.

For Happiness workshops and Keynote speaker assignments, he can be reached at mukesh.harvard@gmail.com