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Free Malaysia Today
13-07-2025
- Health
- Free Malaysia Today
3 morning routine ideas to embrace every day
Getting up earlier could allow you to enjoy a more relaxed workout in the morning before heading to work. (Envato Elements pic) PARIS : Do you have a (real) morning routine? It's not just about getting up, downing a quick cup of coffee and putting on some makeup, but a real daily ritual designed to help get your day off to a stress-free start. Here are three morning routines, recommended by social media or by scientists, which could help boost your energy levels and maintain your mental health in the long term. The 'slow morning' for a gentle start Gone are the days of waking up to an aggressive alarm then rushing out of bed. It's time to try a gentler, slower pace, just as you would on vacation. This is the aim of the 'slow morning' that has been gaining a following on social networks recently. The idea is simple: take a moment to relax and refocus on yourself, instead of running around as soon as you get out of bed. This is a morning routine that reduces stress levels and allows you to enjoy the pleasures of daily life to the full, away from the hectic pace of the day ahead. Conceptualised by American coach and lecturer Hal Elrod in his book 'Miracle Morning', this method is inspired by the 'slow living' philosophy known for its mental health benefits. Unlike other rituals of this type, there are no specific rules, apart from listening to your own needs. Morning activities could involve a meditation session, stretching, listening to relaxing music, taking a long, soothing shower, or simply switching off temporarily from social networks. Achieve more with the '5-to-9' routine Although totally opposed to the 'slow morning,' the '5-to-9 morning routine' promises similar benefits in terms of well-being. Originating on social networks, this daily ritual requires strict discipline in terms of nutrition, sleep and physical activity, and is based on the idea that people are more productive in the morning. The five-nine morning routine involves waking up at 5am to exercise, meditate or read a book before leaving home for the office. (Envato Elements pic) In concrete terms, it involves waking up at 5am to indulge in all kinds of activities – preferably those beneficial to physical and mental health – before heading off to work. These include swapping a hurried breakfast for a healthy meal of freshly squeezed juice, smoothies, fresh fruit and other such fare, followed by a workout and/or meditation session, a morning walk, reading a book and taking the time to get ready before leaving home. This morning routine allows for more peaceful, less stressful evenings, without compromising on a healthy lifestyle. Contrary to popular belief, some people are naturally more active later in the day. So this morning routine may not be for everyone, especially as it's vital to satisfy your own personal sleep needs. The magic formula Research funded by cereal company Kellogg's in honour of their Special K brand and published in 2022, revealed a mathematical formula for getting out of bed on the right foot and being in a good mood all day long. Specifically, renowned mathematician Anne-Marie Imafidon analysed responses to a survey of 2,000 people in the UK to create a complex formula for a morning routine considered ideal. According to her research, this would involve waking up at 6:44 am and getting out of bed by 7:12 am at the latest, followed by 21 minutes' physical exercise, a 10-minute shower and 18 minutes having breakfast. But the beauty of this formula is that it can be used to tailor this routine to individual circumstances. To find out whether your current routine is beneficial to your well-being, multiply the time spent eating breakfast by two, then add it to the time spent exercising and showering. Keep this first result in mind. Next, subtract the number of hours spent sleeping from eight, then add one, and multiply this figure by the difference between the time you got up and 7:12 (to which you add another one). Then take the first result and divide it by the second, and – as a final step – add the number of minutes spent on another morning activity divided by two. If the number obtained is greater than 37, your routine is considered effective; if not, you'll probably need to make some changes.
The Star
29-06-2025
- Health
- The Star
3 morning routines to try in order to get a good start to the day
Do you have a (real) morning routine? It's not just about getting up, downing a quick cup of coffee and putting on some makeup, but a real daily ritual designed to help get your day off to a stress-free start. In recent months, these morning routines, which often require an earlier start to the day, have been gaining a growing following around the world. And people are extolling the virtues of these new morning habits in terms of energy, productivity and well-being. While it's not always easy to adopt such a routine, due to professional constraints and accumulated fatigue, a holiday can be the ideal time to introduce new habits gradually. Here are three morning routines, recommended by social media or by scientists, which could help boost your energy levels and maintain your mental health in the long term. 1. Slow morning, gentle start Gone are the days of waking up to an aggressive alarm then rushing out of bed. It's time to try a gentler, slower pace, just as you would on vacation. This is the aim of the 'slow morning' – a morning routine that has been gaining a following on social networks since the spring. The idea is simple: Take a moment to relax and refocus on yourself, instead of running around as soon as you get out of bed. This is a morning routine that reduces stress levels and allows you to enjoy the pleasures of daily life to the full, away from the hectic pace of the day ahead. Conceptualised by American coach and lecturer Hal Elrod in his book Miracle Morning, this method is inspired by the 'slow living' philosophy known for its mental health benefits. Unlike other rituals of this type, there are no specific rules, apart from listening to your own needs. Morning activities could involve a meditation session, stretching, listening to relaxing music, taking a long, soothing shower, or simply switching off temporarily from social networks. No time for breakfast? Then perhaps you need to adopt the '5-to-9' routine, where you start your day really early. — Pixabay Although totally opposed to the slow morning, the '5-to-9 morning routine' promises similar benefits in terms of well-being. Originating on social networks, this daily ritual requires strict discipline in terms of nutrition, sleep and physical activity, and is based on the idea that people are more productive in the morning. True or false, it doesn't really matter in the eyes of those who have adopted it and who are constantly singing its praises. And there seems to be plenty of them, since the associated hashtags have generated tens of millions of views on social media. In concrete terms, it involves getting up at 5am to indulge in all kinds of activities – preferably those beneficial to physical and mental health – before heading off to work. These include swapping a hurried breakfast for a healthy meal of freshly squeezed juice, smoothies, fresh fruit and other such fare, followed by a workout and/or meditation session, a morning walk, reading a book and taking the time to get ready before leaving home. This morning routine allows for more peaceful, less stressful evenings, without compromising on a healthy lifestyle. Contrary to popular belief, some people are naturally more active later in the day. So this morning routine may not be for everyone, especially as it's vital to satisfy your own personal sleep needs. Test this routine in the summer, and you'll find out whether or not it's really worth adopting all year round. But maybe science should have the final word on the matter. Research funded by cereal company Kellogg's in honour of their Special K brand and published in 2022, revealed a mathematical formula for getting out of bed on the right foot and being in a good mood all day long. Specifically, renowned mathematician Anne-Marie Imafidon analysed responses to a survey of 2,000 people in Britain to create a complex formula for a morning routine considered ideal. According to her research, this would involve waking up at 6.44am and getting out of bed by 7.12am at the latest, followed by 21 minutes of physical exercise, a 10-minute shower and 18 minutes having breakfast. The beauty of this formula is that it can be used to tailor this routine to individual circumstances. To find out whether your current routine is beneficial to your well-being, multiply the time spent eating breakfast by two, then add it to the time spent exercising and showering. Keep this first result in mind. Next, subtract the number of hours spent sleeping from eight, then add one, and multiply this figure by the difference between the time you got up and 7.12 (to which you add another one). Then, take the first result and divide it by the second, and – as a final step – add the number of minutes spent on another morning activity divided by two. If the number obtained is greater than 37, your routine is considered effective; if not, you'll probably need to make some changes. – AFP Relaxnews
Emirates Woman
18-04-2025
- Lifestyle
- Emirates Woman
Friday book club: The ultimate guide to morning routines of high achieving women
Life by Aminath Ifasa 7 seconds ago Welcome to the first edition of Emirates Woman's Friday Book Club. In this weekly series, we'll be suggesting self-help books for the quintessential Emirates Woman reader. Each week, our book theme changes, ranging across categories we believe are essential to any woman of today's age. This week, we're diving into the art of morning routines because how you start your day sets the tone for everything that follows. From CEOs to creatives, high achievers swear by intentional morning rituals to boost productivity, clarity, and grace. Below, we've curated a selection of editor-approved reads to help you craft a morning routine that elevates your entire day. Editor's Pick: Atomic Habits by James Clear While not exclusively about mornings, this #1 bestseller is a must-read for mastering tiny habits that compound into extraordinary results. Learn how to design your environment, stay motivated, and make consistency effortless, perfect for refining your AM ritual. Order it here. Miracle Morning by Hal Elrod Start waking up to your full potential with this groundbreaking book, which has sold over 2 million copies. Hal Elrod's S.A.V.E.R.S. method – Silence, Affirmations, Visualization, Exercise, Reading, and Scribing – transforms your life in just six minutes a day. Whether reducing stress, reprogramming limiting beliefs, or boosting energy, this book is your blueprint for a powerful morning. Order it here. My Morning Routine by Benjamin Spall & Michael Xander Ever wondered how Arianna Huffington or Marie Kondo start their days? This book compiles insights from 64 successful individuals, revealing how small, intentional habits lead to big results. Whether you prefer an early workout or a slow, mindful start, this guide helps you design a routine that feels effortless yet transformative. Order it here. The High 5 Habit by Mel Robbins Mel Robbins, bestselling author of The 5 Second Rule, is back with a game-changing concept: celebrate yourself. If self-doubt creeps in before your morning coffee, this book teaches you to build unshakable confidence, starting with a simple high-five in the mirror. Order it here. Buy Back Your Time by Dan Martell For the entrepreneur juggling a million tasks, this book is a wake-up call (literally). Dan Martell teaches how to leverage time, not just manage it, so you can reclaim your mornings for high-impact work – without burnout. Through real-world frameworks and tactical advice, he reveals how to systematically buy back hours in your week by delegating, automating, and focusing only on what moves the needle. Order it here. The 5 AM Club by Robin Sharma Robin Sharma's revolutionary book reveals the life-changing power of waking at 5 AM, a habit embraced by top performers to boost productivity, health, and inner peace. Crafted over four years, this guide blends science and storytelling to teach the 20/20/20 Rule, a structured morning routine for unstoppable success. Rise early, reclaim your focus, and transform your life before the world wakes up. Perfect for ambitious minds craving more energy, creativity, and impact. Order it here. Make Your Bed by Admiral William H. McRaven In this powerful little book, Admiral McRaven reveals how a simple act like making your bed can set the tone for discipline, pride and success. Based on his viral commencement speech (25M+ views), he shares 10 life-changing lessons from Navy SEAL training, proving that small daily wins build unstoppable resilience. If you want to change the world, or just your own life, start with these morning routines. Perfect for grads, go-getters, and anyone needing a motivational boost. Order it here. Morning routines aren't about perfection but about intention. Whether you're a sunrise yogi or a slow-sipping coffee lover, these books offer the tools to craft a ritual that fuels your success. Stay tuned for next week's Friday Book Club, where we'll explore another must-read category for the modern woman. – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram Images: Instagram & Feature Image: Pinterest
