Two Worked Examples: Simple Routines in Practice
To make this more concrete, let’s walk through two simple, powerful routines you could implement. Notice how they are designed as a sequence of small, connected actions, and how the evening routine sets up the morning routine for success. These are just templates; the best waking up routine is the one you design for yourself.
Example 1: The Evening Wind-Down Routine (5 Minutes)
The foundation of a good morning is laid the night before. This short routine is designed to reduce friction for the next day and cue your brain that it’s time to sleep. Let’s say your existing, solid habit is brushing your teeth before bed.
The Stack: After I brush my teeth, I will…
You walk into the bathroom to brush your teeth. As you finish, that action cues the next step. You take your phone and plug it into a charger you’ve deliberately placed on a desk in your living room, far from your bed. This single action dramatically increases the friction of mindless late-night and early-morning scrolling. Next, you walk to the kitchen and place a glass next to the sink, ready to be filled with water in the morning. Then you go to your closet and pull out the clothes you plan to wear for your morning walk or workout, laying them over a chair. Finally, you walk to your nightstand, but instead of your phone, you find the book you placed there earlier. You get into bed and read for just a few minutes until your eyes feel heavy. You’ve just completed a series of tiny actions that have made tomorrow’s desired behaviors almost effortless.
Example 2: The Morning Focus Primer (10 Minutes)
Your alarm goes off. Because your phone is in another room, you have to get out of bed to silence it. This is your first win. Now the new routine begins.
The Stack: After I turn off my alarm, I will…
After silencing your alarm in the living room, you walk directly to the kitchen. You see the glass you set out last night (cue) and fill it with water, drinking it while you stand and look out the window for a moment. This hydrates your body and brain. The act of drinking water cues the next step. You walk over to the coffee maker and press the ‘start’ button, an already ingrained habit. While the coffee brews (a built-in 5-minute timer), you sit in a nearby chair. You don’t try to force meditation; you simply sit without your phone. You notice the sounds of your home waking up, the smell of the coffee. You might take three intentional deep breaths. When the coffee is ready, the sound of the machine is your cue to stand up. You pour your cup and, while it cools for a minute, you open a notebook you left on the counter and write down one thing you are grateful for, or the one most important task for the day. That’s it. In ten minutes, you have hydrated, practiced mindfulness, and set an intention for your day—all before the caffeine has even hit your system.
