The secret to a productive day is in the first 30 minutes: how to create a routine that really works

In times of constant anxiety, instability and information noise, morning is not just the beginning of the day. It is a chance to stop. It is what determines our mood, efficiency, energy and ability to overcome challenges. About how to create an effective morning routine and why it can really change the quality of life, Mila Volyanska , a practical psychologist, psychotherapist and psychoanalyst, told LIGA.Life .

Morning rituals are a positive impulse, a vision and a vector for the entire coming day. They allow you to bring creativity into your routine and not react automatically, as most people do, who immediately grab their mobile phone and scroll through the news feed after waking up, notes Mila Volyanska.

Why it's important to wake up early — and not procrastinate

According to the psychotherapist, in order to live a day with pleasure, implement plans and overcome obstacles, you need to create your own morning. It is worth waking up by 6:30. All because of the hormone cortisol, which "will not wait" – the later you wake up, the more broken you will feel.

"You should get up immediately, without resetting your alarm clock ten times, trying to trick the system. In fact, you only do worse to your body. Instead of waking up and getting ready for the day, it becomes lethargic and disorganized, which even a third cup of coffee cannot fix," explains Volyanska.

What morning rituals to choose

Psychotherapist Mila Volyanska notes that there are two main types of morning routines: clearly structured and flexible. Structure creates a sense of security, helps reduce anxiety and focus. And a flexible routine gives inspiration and peace of mind. It is built taking into account the person’s condition, biorhythms and needs.

It should be understood that when you have a systematic and structured morning routine, your entire day is structured logically and according to your priorities.

"Morning rituals are about self-love and unconditional care. The quality of your life will imperceptibly improve, and the day will end not with fatigue, but with the realization of your own value and uniqueness," says Mila Volyanska.

For a morning routine to really work, it's important to adapt it to your needs. Mila Volyanska shares examples of rituals depending on your request:

Rituals to reduce anxiety

During periods of chronic stress, it is important to choose practices that promote relaxation and emotional stabilization. These include:

• meditation and breathing practices;
• yoga;
• practice of gratitude.

These "soft" rituals help you stay in the moment, reduce anxiety, and ground you.

Rituals for energy and concentration

For those who want to lower cortisol levels and get a boost of energy for the whole day, physical rituals are suitable:

• charging or jogging;
• contrast shower or dousing with cold water;
• balanced breakfast.

Rituals for those who lack self-discipline

If you have a tendency to procrastinate, a morning routine will help create internal order:

• wake up with the first alarm;
• start immediately with basic actions: hygiene, a glass of water, cleaning;
• keep a diary and plan at least three main tasks per day;
• use associative visualization of your day (imagine yourself in action, but without your head and neck – this gives the effect of immersion in the process).

How long does the "perfect morning" last?

"A proper, balanced breakfast is about self-love and taking care of your health. It's not about a large portion, but about a balance of proteins, fats, and carbohydrates, which are not only a source of energy but also prevent sudden changes in blood sugar levels, which affects productivity and emotional state," notes Mila Volyanska.

According to her, planning breakfast and ritualizing it is very much about increasing self-worth, because you take your time, you don't rush, which means you are valuable and important to yourself.

Mornings don't have to last two hours and include everything at once. It can even be 15 minutes – the main thing is that you have time to be alone with yourself, listen to your mood and tune in to the day.

"The goals you set for yourself should correspond to your internal state and the amount of mental resources," notes Volyanska.

What not to do in the morning :

• Scroll through your news feed immediately after waking up
• Skipping breakfast
• Trying to "cram" 10 things into the morning without taking into account your own condition
• Demanding results from yourself when you lack the strength

— If you immediately grab your phone after waking up, the level of cortisol in the body increases, since any information is stressful for the brain, attention is quickly defocused and the ability to concentrate decreases. Control is lost, emotions depend entirely on the information that a person consumes, and not on what he feels after waking up.

"A digital detox in the morning is extremely important if you want to have a conscious, positive attitude for the whole day. It also prevents stress and anxiety and saves mental resources that will be needed throughout the day," says Mila Volyanska.

How to adapt your routine to suit you

— In order to find a balance between flexibility and structure, you should consider your own temperament and values. Remember that structure allows you to relieve anxiety, and flexibility gives space for inspiration. A combination of different activities will allow you to come to your optimal morning routine, – emphasizes Mila Volyanska.

People from different social groups should implement their morning routines differently. For example:

• It is important for young mothers to remember flexibility : short rituals of 5-10 minutes are already an achievement.

"For a young mother, the main thing is regularity, not a "successful attempt" regime. If a young mother fails to do what she planned, it is important to monitor whether there is a feeling of guilt."

• A clear and structured routine is suitable for office workers – it saves time and energy.

"Getting up, hygiene procedures, physical exercises, breakfast. The better their time is structured, the more mental resources will be saved. Additionally, if the ritual is already established, you can start getting up 10-20 minutes earlier to have time to read a book or meditate."

Things like choosing clothes, setting up the computer, writing a plan for the next day are better done in the evening, so as not to immerse yourself in chaos and demotivation in the morning. For an office worker, it is important to realize that he manages his own time, so a structured routine will give this confidence and eliminate emotional lability.

• Those who work freelance should have a basic structure – self - organization is essential.

"Getting up, hygiene procedures, yoga, breakfast, everyday chores. If possible, limit each type of activity to a time period, be sure to praise yourself, preferably in writing, tracking your own results."

Morning routine pitfalls: what to avoid

To make your morning routine really work and not cause irritation or guilt, psychotherapist Mila Volyanska advises avoiding common mistakes:

1. Don't set strict time frames.

It's okay if something doesn't go according to plan. Don't consider your day ruined if you didn't get everything you planned done.

2. Don't expect perfection from yourself.

Start small: a few simple and enjoyable activities that are easy to incorporate into your morning. Don't force yourself—add new elements gradually.

3. Don't turn routine into just another requirement.

It's not about "should" but "want." It's important that these rituals are comfortable for you and bring a sense of self-care.

4. Don't copy other people's schemes.

Everyone has their own rhythm, pace, and needs. What works for a partner, blogger, or colleague may not work for you.

5. Don't ignore your inner state.

Goals should match your energy and mental resources. It's important to ask yourself, "What do I need right now?" and act from that point.

"The goals of your morning routine should correspond to your condition and available resources. Don't expect unsurpassed results from yourself. The main thing is consistency, consistency, and self-love . Start small, with what gives you pleasure , " concludes Mila Volyanska.