My Process for Building Morning and Evening Routines That Work

Introduction

Let me paint a picture of a likely scenario: You wake up in the morning about 30 minutes before you have to be out the door or into your home office to work. You rush through a shower, pop a coffee pod into your Keurig, and heat up a Pop-Tart in the toaster, racing against the clock. You dash out the door with a half-eaten Pop-Tart and a mug of mediocre coffee in hand.

Now, let’s look at another scene. It’s the evening after your regular workday. You sit down for a boxed pizza dinner, much like every other night. You pull out your TV tray or just plop the pizza on your lap while you binge-watch your favorite show. The hours slip away until you eventually get tired enough to go to bed, usually around 11 or 12 p.m., maybe even later.

Do either of these scenarios sound familiar? Perhaps both? This was the exact flow I used to follow daily. However, there’s a significant issue with this type of morning or evening routine: it sets you up for unfocused days and makes it more difficult to prioritize and make meaningful progress. That rush and unproductive mindset can cast a negative tone on your entire day.

Why do we keep following these unproductive patterns, wondering why our days always seem lackluster? A quote often attributed to Albert Einstein states, "Doing the same thing and expecting different results." This is the definition of insanity.

Now, what if I told you that I’ve discovered a way to kickstart my day with a positive tone? I’ve found the secret sauce for creating more productive days that leave you feeling accomplished. Interested in learning more? Let’s dive into the world of routines!

Why Morning and Evening Routines Matter

If you haven't noticed, the secret sauce I’m talking about is establishing morning and evening routines. A routine is simply a sequence of actions that you perform repeatedly. It’s essential to note that routines consist of multiple actions, while a single action within a routine is defined as a habit.

There are clear differences between the actions that make up a morning routine and those that define an evening routine. In the morning, we want to build energy and focus to align our day. The objectives of a morning routine should include creating momentum, setting priorities, and clearing mental clutter. In contrast, evening routines aim to reflect on the day, reduce stress, and prepare for restful sleep.

With routines, we can create a cue-action-reward system—the same way Pavlov's dogs were conditioned to salivate at the sound of a bell. Through a series of intentional activities, we can train ourselves to attain a high-energy mindset in the morning or relax in the evening. However, it’s important to realize that not all routines are beneficial. Remember the chaotic morning when I raced out the door? While it may seem like a routine, it’s a prime example of a bad one, filled with unproductive habits.

If you want evidence of the benefits of morning and evening routines, look no further than the many academic studies, books, and personal accounts on the subject. For a particular example, "The Power of Habit," author Charles Duhigg discusses the advantages of establishing positive routines and habits. Another excellent resource for exploring the routines of famous individuals is Daily Routines.

What Makes Up a Good Routine?

When examining other people's routines, it’s crucial to remember that what works for them may not work for you. You might think that copying Benjamin Franklin's routine would be beneficial, he was a productive guy right? However, if you don’t tailor your routines to your own circumstances, they are likely to fail you. Let me explain.

One of my core values is health and wellness. Consequently, I incorporate morning stretching and an evening massage chair session into my routines, both of which make me feel great. If you don’t value health and wellness to the same degree, you might perceive morning stretching as wasted time, suggesting that you should engage in other activities that resonate more with you.

Another consideration is your ability to accomplish a habit. Admiral William H. McRaven popularized the morning habit of making your bed immediately after you get up. However, that habit would be challenging for me. My wife typically sleeps about an hour after I wake up, so making the bed while she’s still resting could risk gently nudging her wakefulness for my benefit—and I’d surely end up sleeping on the couch!

Finally, it’s essential to remember that routines can and should change over time. Our values and goals evolve as we navigate different seasons of life. Accordingly, our routines and the habits that comprise them should also adapt to align with our new aspirations and values.

How I Built My Morning Routine

Now, let’s delve into my morning routine and the specific habits that comprise it:

• Drink a glass of water
• Take supplements
• Make Chemex coffee
• Dynamic stretching
• Meditation
• Typing practice
• Plan my day
• Read an article

I generally wake up around 6 or 7 a.m., even on weekends, often rousing myself before my alarm. After getting dressed, my first habit is to drink a glass of water. After a full night of sleep, I usually feel dehydrated—especially living in the low desert of Colorado, where humidity is almost nonexistent. Starting my day dehydrated means beginning with a brain focused on survival rather than the day ahead.

Following my hydration, I take a series of supplements and vitamins. A few months back, I assessed my diet and exercise habits, identifying nutritional gaps that I have since addressed with targeted supplements. After this, I prepare a Chemex of coffee, which I roast myself. This process slows down my coffee-making and encourages mindfulness—plus, it tastes far superior to any K-cup I’ve tried. I take a moment to savor the coffee in silence, enjoying my thoughts.

Approximately 30 minutes in, I engage in dynamic stretching. Due to my desk job, I often experience tightness in my legs and shoulders. A guided session of dynamic stretching helps to loosen my muscles and alleviate pain-causing tension. Next is a habit I’ve been struggling with lately: doing a guided meditation using the Headspace app. Over time, I’ve found that meditation enhances my awareness of both my mind and body, leading to better decision-making.

Next, I engage in typing practice. If you read this blog, you might remember my previous post about switching to a split keyboard and the challenges that came with it. Typing practice is vital to improving my speed and accuracy.

No day is complete without some planning. At this point, I use the time-blocking method to schedule the day’s tasks, review my calendar, and prepare for any meetings. I also prepare my notes template. I must confess that I tend to do this more during the workweek than on weekends.

Lastly, I take some time to read an article from my backlog in Readwise Reader. This habit satisfies my desire for growth and provides ideas that may later evolve into blog posts.

My Evening Routine: Preparing for Tomorrow

Now for my evening routine, which contrasts sharply with my morning routine by being much simpler:

• Foam roll, massage gun, or massage chair
• Read daily page from "Daily Dad" by Ryan Holiday
• Journal
• Read a book

I initiate my evening routine about two hours before bed. To ensure I get 7 to 8 hours of sleep, I aim to be in bed by 10 p.m. This routine usually commences between 7 and 8 p.m. I begin with muscle relaxation by using a foam roller, massage gun, or my new massage chair (Merry Christmas to me!). As previously mentioned, I often experience tightness due to my work and workouts, so working on those tight muscles significantly relaxes my body and prepares me for sleep.

Next, I read a daily page from "The Daily Dad" by Ryan Holiday. This book offers a one-page stoic meditation themed for fathers, which I use as a springboard for my subsequent journaling. I write on my Remarkable tablet, focusing on two main topics: reflecting on the meditation and processing my day—thoughts and feelings I experienced.

This journaling serves as a means to sort through my thoughts and feelings, preventing me from lying in bed with a cluttered mind. The final step in my evening routine is dedicating 30-40 minutes to reading a book. Although I primarily read non-fiction, I occasionally dive into fiction. If I’m reading nonfiction, I’ll take notes in my Remarkable tablet.

Completing this evening routine leaves me feeling primed for sleep. Since I track my sleep stats with Oura, I can see the positive effects of this routine on my ability to fall asleep quickly and restfully. Normally, on nights when I skip this routine, my sleep latency (the time it takes to fall asleep) hovers around 30 minutes. However, when I complete the routine, my average sleep latency dips to about 14 minutes. An essential aspect of my evening routine is that I turn off all screens about an hour before bed to avoid distractions and the blue light that can trick our brains into thinking it’s still daytime—something that wreaks havoc on our natural circadian rhythm.

Tools and Strategies I Use

This section will be quick: I organize my routines in my daily notes, which have two separate sections featuring checkboxes for each habit. I’ve tried habit-tracking apps before, but they don’t offer much more than a simple note. I also find it easier to track everything in one application.

Many people find motivation in maintaining daily streaks for habits and routines. If you’re that kind of person, you might appreciate a way to visualize your streaks and notice how often you’re accomplishing your goals.

Lessons Learned

From my experience, experimenting with your routines is crucial. Some habits will inherently resonate with you, while others require testing to determine their fit within your daily flow. I’ve found that initially introducing a new habit often involves a period of friction. However, shortly after that initial phase, you should begin to notice positive impacts if the habit holds meaning for you. Conversely, if you encounter persistent friction without any positive effects, it may be an indication that the habit doesn’t belong in your routine.

As I’ve noted before, routines can and should evolve over time. Pay attention to what calls to you. I’m currently considering adding a step to my evening routine that involves reviewing my goals and projects to reflect on the actions I’m taking to achieve them.

Conclusion

In summary, building effective morning and evening routines has significantly enhanced my life. These routines help set a positive tone for my days and prepare me for restful nights. I encourage you to start small and adapt your routines to fit your unique needs and lifestyles.

What’s one thing you’d like to include in your morning or evening routine? Share your thoughts in the comments! I look forward to hearing your ideas and fostering a community centered around positive change and personal growth.