Wake-Up Call

Discover the benefits of a consistent morning schedule for kids and adults, and how Hy-Vee can help you achieve it.

Morning Routine

Intent/Purpose:

Set a goal. It can give you motivation, help you track progress and provide a sense of achievement.

Engagement/Commitment:

Dedicate your attention to one chore at a time. Multitasking causes the frontoparietal control, dorsal attention and ventral attention networks of the brain to compete. In other words, the focus you think you are giving each task is actually divided.

Priorities:

Decide on, then build time for, must-do tasks. This can help you determine what is really necessary and what can be moved to the day before to lessen morning stress and increase and improve healthful sleep time.

Flexibility:

Be prepared to adjust your priority list, timing or goals if necessary until your morning routine is a success for the whole family.

Learn why a schedule can be beneficial for the whole family.

The tasks you need to do to get ready for the day and the order you do them is your morning routine. Relying on a routine means fewer decisions to make, which may lead to your family feeling less frazzled. A morning routine can also profoundly impact health and well-being. In 2007, the World Health Organization determined sleep disruption was likely cancer causing. A set schedule also has been linked to social skill development, crisis resilience and, for children, improved vocabulary, leading to greater academic achievement. A morning routine can make your alarm clock a new best friend.

tips to a successful routine

Routines may look different, but should include all these elements:

Write down a morning routine or make a chart to help children learn the schedule.

According to the National Alliance on Mental Illness,

having a consistent morning routine can increase your energy, positivity and productivity throughout the day. A regular routine can eliminate the need to make decisions right away, which may help preserve your energy for the day and prevent decision fatigue.

To set habits, let kids participate in planning new routines and learn strategies to get them out of bed on time.

Try these research-based tips for a smooth family morning routine.

Same bedtime

According to Cleveland Clinic, kids with a consistent bedtime are more likely to get enough sleep. And a study published in the official journal of the American Academy of Pediatrics shows children with regular bedtimes have fewer behavioral difficulties.

eat Breakfast

Include time for kids to eat a healthy meal, such as whole wheat toast and fruit. University of Leeds researchers found that children who eat breakfast in the morning are more likely to stay on-task, especially in the classroom, and receive higher grades.

Skip Screens

Minimize distractions by keeping mornings screen-free. According to research from the University of New South Wales, 83 percent of parents believe their children are negatively distracted by digital devices.

make it fun

Give kids a part of the routine to look forward to like eating a special family breakfast. It may help motivate them to complete other tasks like brushing teeth.

Practice

If you change your routine, do a few practice runs on weekends or breaks from school and work. According to the American Journal of Lifestyle Medicine, it takes an average of 66 days for a habit to become automatic.

Ways kids can help

Establish life habits by giving kids a few tasks.

to build more healthy habits at home. It’s fun and free at Hy-VeeKidsFit.com

Join the Hy-Vee KidsFit Club

Pack backpacks

Set their own alarm or wake up on their own

Choose and lay out clothes, and get dressed

Make their beds

Help pack lunches

Put on shoes and coats

Comb hair

Brush teeth

Wake up

with all smiles

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If you have little ones who fight to stay in bed, first make sure they’re getting enough sleep (children ages 5 to 12 need 9 to 12 hours of sleep each night). Natural light can also help rouse reluctant kids—opening their curtains or using a sunrise alarm might help. Or try playing their favorite music to encourage them to wake up and get out of bed, or let them pick out a toothbrush with their favorite character on it.

Sometimes, getting kids out of bed can be tricky.

the night before

A little evening prep can make early mornings much easier.

Even if you and your family are usually early birds, look for ways to get ready before going to bed. Parents can prep breakfast, pack lunches and make sure essentials like coats and shoes are in place to grab and walk out the door. Even something as simple as setting the table with plates and utensils can save a little time and help make mornings easier to navigate.

Hy-Vee can help make mornings run more smoothly.

Pick up Hy-Vee Short Cuts prewashed fruits and veggies to make packing lunches easier. Assign storage baskets for each person to organize homework, lunch boxes and more.

ADULTS

Learn how to plan and keep yourself committed to a new routine, plus ideas for activities to include and ways to prep the night before.

stick with it

Want to change up how you get ready in the morning? Use these tips to stay on track with a new routine.

create a plan

If you want to start a new routine, writing everything down can help organize your thoughts. Start with what time you want to walk out the door, then work backward.

Even if you want to meditate for 30 minutes or squeeze in a 60-minute workout, start out small and manageable. Try adding just 5 minutes of meditation, then gradually increase the time.

ease in to the routine

Create a routine that feels natural to you. If you’re not normally an early riser, don’t try to drastically change your wake-up time. And if part of your routine isn’t working, adjust it.

do what works

Taking time to do something creative in the morning can help you relax and ready your mind for the day. Some ideas include journaling, drawing or working on a word puzzle.

When time permits, exercise in the morning to feel more awake. And if you can’t fit in a full workout, a few minutes of stretching will at least help get your blood pumping.

If you always start your day with a cup of coffee, consider pairing it with a glass of water. It can help you rehydrate and start a habit for the day.