“Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day”
– Quote by Glen Cook
With busy schedules, late-night work, and daily responsibilities, it may seem impossible to wake up early and start working out. Work pressure, stress, and sleep deprivation are adversaries in the everyday hustle, preventing individuals from getting up early. It seems impractical in today’s time to be a morning person, but it is also important that you need good health so that you can stay productive, it’s simple “Health is wealth“.
Finding the motivation to exercise is a daunting task, leaving the comfort of your bed for a cause like a workout requires a considerable amount of drive, especially in the early hours of the morning. But it is also true that motivation is within, if you envision fitness as more than just a routine and consider it a life-saving elixir things will get easy for you.
Shifting your daily routine is a gradual journey that entails slowly tweaking your habits and lifestyle. Elevate morning rituals to a top priority in your daily agenda, even above the most urgent commitments. Though it may feel challenging at first, with dedication and persistence, your body can readily adjust to new routine patterns. The essential thing is to prioritize your goals and implement positive changes gradually.
Morning workout motivation tips that will get you out of bed
“Starting and establishing a healthy morning routine which includes waking up early, engaging in physical exercise, and practicing mindfulness can transform your mornings into a source of energy and vitality”
– WeFitPeople
1. Good Morning Proverb
“Early to bed, early to rise, makes a man healthy, wealthy, and wise”
– Benjamin Franklin
The statement suggests that having a consistent sleep schedule and getting enough sleep can lead to success in life. It may take time to adjust in the beginning but with consistency, your body gets accustomed to the new schedule.
Waking early brings many benefits like more time later in a day to accomplish other priorities like family and other business. Morning people tend to have higher levels of alertness and concentration which is beneficial to accomplish tasks with more focus and better attention, helping you become more productive and wealthy in the future.
2. Write down your goals and why you are doing this
Writing down your goals is a powerful tool that gives you a clear and attainable vision of future achievements. To be a morning person you need to spend some time identifying your goals and figuring out how to reach them. Create a journal and write down your plan. Something that is written on paper stays lively in our subconscious mind for a long rather than any verbal thing.
Writing goals is like creating a roadmap that gives a clear idea of why you are making this change, and what you hope to gain from it. This gives a sense of vision, hope, and inspiration, acting as a powerful motivator to help you stay on track and stay committed.
3. Optimize Your Bedroom for Better Sleep
Falling asleep fast and staying asleep for a while without awakening is termed “quality sleep”. To be a morning person you need a night of quality sleep so that you wake up full of energy, positivity, and a clear mindset. To get quality sleep you must improve your sleep environment and optimize your bedroom, a few things you can do.
- Keep your bedroom cool, between 60 and 67 degrees Fahrenheit (15 to 19° C), as this is considered the optimal temperature for sleep according to the National Sleep Foundation.
- Block out noise by using earplugs/white noise machine
- Block any light coming through windows with blackout curtains.
- Turn off or cover electronic lights before bed, as the blue light emitted by screens can suppress melatonin production and make it harder to fall asleep.
- Utilize natural light during the day by opening curtains or blinds to let in natural light.
- Place your phone and other electronic devices outside of the room to avoid distractions and the temptation to check them during the night.
- Invest in a quality mattress that provides the right level of support and comfort for your body.
- Cut back on caffeine, alcohol, and tobacco as they can disrupt sleep patterns and make it harder to fall asleep.
- Engage in relaxation activities before bedtime like reading a book, taking a hot bath, or massaging the legs.
By taking these steps you will ensure a more comfortable and restful night’s sleep to yourself, which means a step closer to being a morning person.
4. Five minutes of meditation for deeper sleep
A 5-minute guided meditation with positive affirmations is an effective technique that can help you focus on positive thoughts, and release negative ones, allowing you to fall asleep faster with a sense of peace and calm.
Meditation helps you let go of any thoughts that try to disturb your mind. While meditating simply focus on your breathing and stay fully present in the moment. Regular practice can aid in releasing any worries or stressors accumulated throughout the day, allowing your mind and body to unwind and prepare for deep sleep.
“Meditation helps you restore your energy, let your mind settle by lowering the flow of thoughts, and unwind your whole body”
– WeFitPeople5. Sleep early to get enough sleep
You surely have got this advice from someone, “if you want to be more productive you need to wake up early”
The advice is somewhat true, morning hours are serene without distractions, and waking up early lets you capture more peace, thought, and positivity.
Our body’s internal clock, or circadian rhythm, is naturally inclined to sleep during the hours of 10 p.m. to 6 a.m. This means that people who go to bed and wake up at these times may find it easier to fall asleep and wake up feeling refreshed.
However, since everyone has different lifestyles, each person follows their own sleeping schedule. To become a morning person, it’s essential to maintain a consistent and healthy sleeping routine. You can determine the optimal bedtime for your schedule by considering when you need to wake up in the morning and then counting back 7 to 8 hours.
Consistently getting an average number of hours of sleep reinforces your body’s natural sleep-wake cycle, which supports a healthy sleep and wake-up routine.
6. Drinking water first thing upon waking
Start your morning by drinking a glass of warm water before having any other beverage. This will help to rehydrate your body after a long period of not consuming any fluids while sleeping. Water supplementation after waking up improves cognitive and physical performance making the individual more alert and energetic to start his morning off right.
Aiming for two to three glasses of water can aid digestion, boost metabolism, and help clear toxins from the body. Consuming water also helps stimulate the colon to move poop along the intestines, making it easier to have a bowel movement.
7. Expose yourself to natural light as you wake up
Our body operates on an internal clock, known as the circadian rhythm, which follows a cycle of approximately 24 hours, mirroring the Earth’s rotation around its axis. This rhythm responds to light cues in our environment and regulates various physical, mental, and behavioral changes throughout the day.
In the morning, when the sun rises and illuminates our surroundings, we feel alert and energized. Conversely, as darkness falls and the sun sets, our internal clock signals our body to wind down and prepare for sleep.
Even with our eyes closed during sleep, light can penetrate through our eyelids, influencing our internal clock and helping to maintain a consistent daily rhythm. This synchronization ensures that we feel awake and alert when needed, while also promoting restful sleep when it’s time to recharge.
When we expose ourselves to natural light as we awake, our eyes signal to our brain that it’s time to be alert “No more sleep”. Synchronization of our daily schedule as per the natural light of the day lets our circadian rhythm stabilize, helping us enjoy healthy sleep and wake-up patterns.
8. Workout clothes do it all for you
Clothing can be a great motivator helping you wake up early and get active in the morning, yes choice of clothes boosts happiness. Buy some amazing athleisure and workout clothing that you love to wear and flaunt, wearing the proper workout attire has a great impact not only on your performance but on your emotions too. Choose the right workout clothes for both fashion and comfort, having stylish, comfortable, and functional activewear can make your morning fitness routine more enjoyable.
Tank tops with shorts, leggings with a crop top or sports bras with shorts, and colorful clothes with motivational quotes, options are many choose the best that makes you feel motivated and comfortable.
9. Plan a workout of your choice
Plan a workout that suits your schedule, do not follow something that is not achievable. You can find thousands of plans online, but those plans do not make sense till the time you are not comfortable with them. You know your goals, current health status, and time you can devote every day, plan a workout that is challenging enough, makes you happy, and focus on the full body.
Stay consistent with the plan for a few months and modify the plan as per your needs. Gradual progress, rest days, and everyday motivation are what we want, create a workout that tempts you.
A sample weekly workout schedule could be:
- Monday: Upper-body strength training (45 to 60 minutes)
- Tuesday: Lower-body strength training (30 to 60 minutes)
- Wednesday: Yoga or low-impact cardio (30 to 45 minutes)
- Thursday: Rest day Friday: Upper-body strength training (45 to 60 minutes)
- Saturday: Lower-body strength training (30 to 60 minutes)
- Sunday: Active recovery (such as a leisurely walk or light stretching)
It’s important to note that this is just an example and the schedule should be tailored to your fitness level and goals, and you should also consult with a professional trainer if you are unsure about how to design a workout plan.
10. Regret about skipping a workout
Consistency is key when it comes to exercise and the benefits of regular physical activity will be seen over time. It’s normal to have days when you don’t feel like exercising or when you miss a workout due to unforeseen circumstances, there are always some legitimate reasons to skip your workout. The key is to not let these setbacks discourage you or hold you back from continuing exercising, take charge, and get back to your routine as soon as possible.
“You’ll never regret a workout, but you’ll always regret the one you skipped”
The statement is often used as a reminder to stay consistent with your exercise routine. Skipping a workout here and there doesn’t have any significant impact on your overall fitness level, but over time you must stay consistent to enjoy greater benefits.
11. Your favorite song playlist
Curate a playlist that charges your mind and makes you highly active, search for new genres, new releases, or old-timers to create a song list of your choice that you enjoy. One thing is sure if you are the one who gets motivated listening to music, you can’t rely on the never-changing music of your gym.
“Music is a legal performance-enhancing drug”
– WeFitPeople
Research has shown that music can distract from pain and fatigue, elevate mood, increase endurance, reduce perceived effort, and even promote metabolic efficiency. High tempo, strong beats, metal, pop, the choice is yours. Put your headphones on and start working out early in the morning, it’s your chance to stay in your zone and get fit.
12. Have a fitness partner
Partner with a gym buddy who is the same dedicated as you are, who pushes you to get out of bed, and who motivates you every day to workout.
Having a fitness partner can encourage you to stay committed to your fitness goals and make you work harder to reach your goals. When two people are accountable and committed to each other they are like support pillars in your ups and downs, find a workout buddy who has similar goals, schedule, and commitment as you.
13. Hire a fitness trainer
Personal trainers will charge fees from you but he is the guy you must invest in if you want to see results fast. A personal trainer can help design a safe and effective exercise program tailored to your individual needs and goals.
Personal trainers surely bring variety and a fresh perspective to your workouts helping to challenge both your body and mind. Personal trainers are a great help as they provide support in the gym, hold accountability for your success, and provide you with fitness education.
And yes they can be strict with timings as they have to handle many clients in a day, so choose a trainer who is available for the morning sessions so that you will be there always at the same time.
14. Different types of alarm tones
Different types of alarm tones can have varying effects on our ability to wake up on time and feel alert. Some examples of alarm tones that have been found to be effective in enhancing alertness upon waking include:
- Voice notifications, such as a person yelling “Wake up!”, These kinds of sounds are more attention-grabbing and can stimulate the brain more effectively.
- Melodic alarms such as a simple tune or song, something that is easy to sing or hum along to.
- Nature sounds, such as birds singing or the sound of a waterfall, can mimic the sounds of the natural environment which can help to soothe and calm the mind.
- Alarms with white noise or static can help mask other sounds and make it easier to wake up.
Ultimately, the best alarm tone is one that is loud enough to wake you up. One that you find pleasant not something that cranks or irritates you.
Pythagoras, an ancient Greek philosopher, mathematician, and scientist, posited the question of how certain sounds can affect our alertness upon waking in around 500 BC. He believed that specific songs or melodies, known as “musical incantations” could counteract drowsiness and raise our energies. He believed that certain sounds and vibrations had therapeutic properties on the body and mind thus music could be used as a tool for self-improvement and even bring spiritual enlightenment.
15. Manifesting motivation
Manifestation is all about directing your intention toward something you wish to occur and then witnessing it come to life in the real world. It is based on the law of attraction which states that like attracts like, and that by focusing on positive thoughts and feelings, we can attract positive experiences and opportunities into our lives.
Manifestation employs techniques like visualization and internalization. This entails imagining your ideal life, building self-confidence, pursuing aspirations, and igniting motivation for a healthier lifestyle. Through visualizing and internalizing your goals, you harmonize your thoughts, beliefs, and emotions, potentially turning your desires into reality.
16. Instagram is waiting to see you
Get socialize on social media platforms and show the world how you are progressing daily, posting content is a great way to get feedback and praise from known and unknown.
Be active on your social media channels like Instagram, Facebook, or others, and start posting your activities and routine. Like when you wake up in the morning, what you had in your breakfast, what exercises you are doing today, and much more. Soon you will have a bigger community on your channel who is interested in you, and who will follow you. Your lifestyle influences your followers “Feed them right”.
17. Register for upcoming marathons
Marathons usually take place early in the morning and can be a great addition to your morning workout routine. Point out the marathon dates and places that you can join, and start preparing your body for those milestones. To run a marathon you must be in great physical health, so that’s a great motivator to start working out in the morning. Additionally, marathon events are a great way to socialize and meet new people who share a similar interest in running and fitness.
“Lasting friendships can be found in the most unexpected places sometimes” Many people often form lasting friendships while training and participating in events like marathons. Also, you are supporting a good cause, as these marathons or gaming events are often done to support worthwhile causes and charities.
18. You will get more free time in the evening
We always say I am too busy to do that, I don’t have time to go there, and similar excuses due to the time constraints in a day. But working out in the morning is a great way to have free time in the evening, you can start early to finish early. The people who start early in the day are more productive and focused at work.
By getting your workout done early in the day, you can have more time to relax and do things you enjoy in the evening. Some of the most productive ways to spend your free time include:
- Learn something new – Take an online course, learn a new language, or pick up a hobby.
- Spend time with loved ones – Spend quality time with friends and family to strengthen relationships.
- Relax and unwind – Take some time to relax and unwind, such as meditating, yoga, or listening to music.
- Get creative – Use your free time to get creative by writing, painting, or playing music.
- Plan and organize – Use your free time to plan and organize your tasks and schedule for the next day.
19. Join fitness groups online or offline
Online or offline fitness groups are a fantastic way to stay motivated and carry on with your fitness goals, there is a lot of inspiration you can get while talking with other people. There are many support networks that you can join to stay motivated, join groups who share similar interests and goals, and motivate each other every day to stay fit.
Social media platforms like Facebook and Instagram have many pages that are related to health and fitness where you can connect with like-minded people and receive free or paid tips related to your goals and interests.
20. Fitness trackers will help
Keeping track of your daily activities can be a useful tool to help you better understand your habits and patterns, and identify areas where you may want to make changes.
Personal fitness trackers help you monitor your health stats on an everyday basis with details that can be analyzed every minute. Tracking daily activities like walking, running, or while in the gym helps you log your progress during workouts, as well as track various health stats such as heart rate, stress levels, sleep, or water intake.
Here are a few examples of popular fitness trackers:
- Fitbit – Fitbit offers a range of fitness trackers that track steps, distance, calories burned, heart rate, sleep patterns, and more. Some of their popular models include Fitbit Charge, Fitbit Versa, and Fitbit Inspire.
- Apple Watch – The Apple Watch includes various fitness tracking features like step counting, heart rate monitoring, workout tracking, and even features like ECG measurement on newer models. It also provides activity rings to encourage users to meet daily activity goals.
- Garmin – Garmin offers a variety of fitness trackers designed for various activities such as running, cycling, swimming, and more. Their devices often include GPS tracking, heart rate monitoring, and detailed activity metrics.
- Samsung Galaxy Fit – Samsung’s fitness tracker line, such as the Galaxy Fit, offers features like heart rate tracking, sleep monitoring, and automatic workout detection. They also sync with Samsung’s health app for more comprehensive insights.
The self-tracking feature of fitness trackers can help you identify areas where you need improvement, such as workout, calories, rest, sleep, or diet. With real-time feedback and suggestions, you can make adjustments to your schedule and achieve your goals easily with scientific proof on hand.
21. Fitness apps to progress
Fitness apps provide individuals with a set of routine workouts, diet, and nutrition plans that help them reach their goals. If you need a virtual fitness trainer for you then you must download the fitness app on your smartphone or laptop, many fitness apps are available for iOS and Android, free or paid.
Fitness apps allow users to
- Gives you a wide selection of warmups, workouts, nutrition, and training programs
- Customized workout suggestions as per your age, weight, and gender
- Live classes in groups or 1 to 1
- High-quality nutrition tips and meal plans
- Features such as reminders, gamification, and the ability to share progress with friends or team members.
- Specifically designed programs for tracking fitness or health-related goals.
22. Reward yourself for reaching set goals
You have worked hard for this day, so celebrate your success to feel a sense of accomplishment. Rewarding yourself will further boost your motivation and your enthusiasm to continue your efforts. Fitness is not a month or year’s target, it is a lifestyle one must adopt till the end. Rewards and celebrations are reinforcements that make this journey more realistic and enjoyable.
Reward yourself – Treat yourself to something you’ve been wanting. For example, if your goal is to lose 20 kilograms, you can reward yourself with a new piece of clothing or a dinner out on an achievement. You can reward yourself with a spa day or a weekend getaway.
Take a break to relax – When you reach a goal, it’s important to take some time to enjoy your success and reduce stress.
When planning rewards, it’s important to keep in mind that the rewards should be meaningful and motivating, not something that will sabotage your goals. Also, it’s important to set goals and realistic rewards that you can achieve and enjoy.
Takeaway
Discovering the optimal fitness routine hinges on tailoring it to your personal preferences. While mornings offer an invigorating start, evening workouts are equally valid. What matters most is the realism of your routine.
Undoubtedly, there will be instances where adhering to a morning workout becomes challenging. Yet, this should not deter you, provided you maintain unwavering commitment and a steadfast focus on progress. Remember, the journey towards better fitness is a continuous endeavor, and embrace each day as an opportunity to advance.
Whether you are starting your day or taking off, always take a moment to appreciate the simple things in life, such as the gift of being alive, the ability to breathe, the capacity to think, the joy of experiencing life, and the power of love. These thoughts serve as a reminder of the beauty and richness of life, inspiring a sense of gratitude and perspective that can set a positive tone for your day.
