Transform Your Morning Routine with Aromatherapy
Routines are key for productivity, efficiency and well-being. They help you carry out important activities without the use of willpower so that you can use willpower to cope with the varied challenges of life.
With trial and error, I have found that the morning routine is the most important and effective routine.
Here you learn how to establish an effective morning routine and how aromatherapy can help make it easier.
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- Make a plan
- Start with the aroma and the largest domino piece
- Supportive action that underpins the biggest domino
- Make an alarm, tell a friend and start today
- Build momentum and add one more thing from the list per week
- Be flexible, don't let a slip demotivate you
6 Steps to Implementing a Morning Routine with Aromatherapy
Aromatherapy makes it easier to establish a routine. that the sense of smell is the one most closely linked to the brain's limbic system, which controls memories and emotions. These are two things you should stimulate to implement a ritual.
Energy is the best oil to start the day with
1. Make a Plan
Start by writing down how you want to start your day. Examine and think through what elements you want to add to your morning routine. This is what I have included in my morning routine:
My Morning Routine
1. Alarm 06:00 on weekdays (8 hours after I go to bed on weekends)
2. Switch on the diffuser with Energy oil blend
3. Drink a large glass of water to hydrate - Read why
4. Stretching exercise approx. 5 minutes - Read why
5. Training approx. 40 min (running or strength training, adjust intensity according to how you feel)
6. Short 5-minute diary - Read more
- Three things I have to do today
- Three things I am grateful for
- Three affirmations of values I want to live up to
7. Cold shower approx. 1 min - Read why
8. Meditate 15 min - Read why
9. Breakfast
10. Read to learn something new in 30 min - Learn more
11. Work on the most meaningful task I will do during the day
This can seem overwhelming and anything is better than nothing. What you want to include in the routine is individual and varies according to preferences and circumstances.
2. Start with the largest domino
Find the most effective action in the planned routine, the action that makes everything else easier. This could be, for example, getting up early and getting in some physical activity, yoga or meditation. For me, it was doing a workout every morning. A workout in the morning makes me feel better and makes everything else throughout the week easier. I also needed to get up early enough to have time to do this before work.
3. Choose two supportive actions that underpin the biggest domino
It may seem tempting to start with the whole planned routine, but this often becomes too much at once. Start by acting on your chosen lead domino. In addition, combine it with two supportive rituals - aroma and a simple action.
For me, this was to perform some stretching exercises (a soft start to the session) and use an energizing aroma. I use the Energy blend in my diffuser to get started with the training.
4. Create an alarm, tell a friend and start today
Create an alarm that includes the first three things to do in the description. In my alarm it says: "Diffuser -> Glass of water -> Training clothes." This is a trigger that helps me get started.
Share the routine with a friend and ask them to ask you about your routine each time you connect. If you want to take it further, you can get one or more friends to complete routines and set up a bet. Studies show that sharing with others is very effective in achieving your goals.
Do not start on Monday or the first of January. Set the alarm, tell a friend today. Start the next time you wake up.
5. Build momentum and add one more thing from the list per week
The first week begins with the completion of the lead domino, a supportive action and the aroma ritual. After a week, you add another action and you continue like this until you have implemented the full routine. I implemented my routine like this:
1. Alarm 06:00 on weekdays (8 hours after I go to bed on weekends) - week 1
2. Switch on the diffuser with Energy oil blend - week 1
3. Drink a large glass of water to hydrate - week 2
4. Stretching exercise approx. 5 minutes - week 1
5. Training approx. 40 min (running or strength training, intensity by day form) - week 1
6. Short 5-minute diary - week 3
- Three things I have to do today
- Three things I am grateful for
- Three affirmations of values I want to live up to
7. Cold shower approx. 1 min - week 6
8. Meditation 15 min - week 4
9. Breakfast - week 1
10. Read to learn something new for 30 min - week 5
A gradual approach increases the chances of success. At the same time, it is important to remember to be disciplined in the start-up phase. Studies show that it takes 66 days on average to establish a new habit. Once you have overcome this bump, you will experience that the routine goes on autopilot.
6 Be flexible, do not let a slip demotivate you
Review weekly how the routine is working for you. Find out if you have implemented the right actions and make changes if necessary. Avoid doing things just to do them; be sure they make sense to you.
Something that often happens is that you forget the routine once, or do it halfway and then give up after that. It's okay to forget the routine after a night out on the town. If you get the routine done later in the day, that's great, but the next day it's important that you forgive yourself and try again. Be generous with yourself.
If you manage to implement a structured and positive routine, then this will have a long-term positive effect on everything you do in life. If you have questions or want to share your story, contact us at support@volantaroma.co.uk.
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