Some people are naturally morning people. For others, coffee might be the only way to get them out of bed. If you fall into that latter category but want to start taking advantage of all the benefits that come with an early start, what steps can you take to revamp your routine?

We speak with Jaime Sewell, Director of Growth at BeniComp Health Solutions, about why morning routines are so important and what to do if you’re ready to take the leap.

How to create a morning routine that sets us up for the rest of the day

Jamie describes the three kinds of people in the morning: The morning people, the coffee people who then become morning people, and then the rest of the world. Jaime fell into the latter category for years convincing herself that she never got enough sleep. But that all changed when she made the conscious decision to start waking up at 5:30 AM.

”Think about the steps you need to take to get up and get going throughout the day.” — Jamie Sewell

She felt more coherent, energized, and opportunistic than she had ever been before. All of a sudden it was obvious why so many successful people have morning routines. And while you may think that your routine has to look exactly like someone else’s to see the benefit, finding what works for you is the only goal you need to set. That, and remembering to breathe and drink water, of course.

Best practices for meditation & affirmations

In the same way that morning routines will vary from person to person, the same can be said for meditation. The overall goal is to quiet the mind and allow your energy to reorganize itself. According to Jaime, this reorganizing is called coherence.

“When our energy can reset and settle, that is going to allow us to have more clarity and coherence,” she explains.

Jaime suggests 20 minutes in the morning and 20 minutes at night of your chosen meditation. Recognizing that it will take a while to create the habit and making sure to set a timer for the amount of time you plan to meditate are two ways you can set yourself up for success.

You might enjoy a guided meditation or one spent in complete silence. Whatever your choice, as long as you’re allowing yourself to let your thoughts bubble up and then be let go, rather than dwell on them, you’re accomplishing what you’ve set out to do with meditation.


An affirmation creates a trickle down effect that heavily influences your day-to-day life; and it all starts with a thought: As the thought grows, it turns into a belief that creates behaviors, patterns, and ultimately habits.

If I had the goal of becoming CEO, I would begin by repeating the idea over and over. The more I kept that thought present in my mind, the more I would look for opportunities that line up with that goal. If my goal was vague or I only thought about it every now and then, I might miss an opportunity that’s right in front of me.

Using visualization techniques positively

Most of us visualize regularly but not always in the ways that we should. Think back to a time you continually visualized a negative outcome: Let’s say it was a promotion at work. If you thought you weren’t going to get the position, you might stop going above and beyond. Whereas if you had the mindset that you had a good chance of getting the position, you might work even harder and stand out.

Try to be as specific as possible with your visualizations so that you know each step to take to get to the next level. As you become more intentional, according to Jaime, you begin to build new neural pathways in your brain that have a positive effect on your behavior.

The benefits of exercise

One of the best ways to jump start your morning is to start exercising anything that involves getting your heart rate up will increase blood flow to the brain, strengthen your breathing, and be more present throughout the day.

”When I started breathing more, and moving more, I woke up much faster. And my exercise routine was much stronger.” — Jamie Sewell

A key takeaway

Creating a morning routine will help you become more energized, coherent, and keep you vigilant for new opportunities to get you where you want to be either personally or professionally. Because everyones’ routine will look different, try to take it day by day and appreciate the little positive changes you see start to happen as you progress through your journey.