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Why you should kickstart your day like an Aussie: They’re masters of morning rituals

Pre-dawn fitness, time by the beach, piping hot coffee, and unique breakfast foods.

Photo credit: Canva

Australians embrace the early morning life.

To most Americans, the average Australian’s morning seems foreign, like something only CEOs and fitness gurus can find the energy to do: hit the beach before sunrise, enjoy the pristine waves, then it’s time for a world-class flat-white at their local cafe. Research has shown that Aussies are among the earliest risers in the world, with a majority of the population waking up before 7am. And that doesn’t just mean they get to see the sunrise: in another study conducted by Emma Sleep, 90% of Australians who woke up before 6am reported that they stuck to a morning routine; 75% said that they prioritized good habits, like making the bed; and 91% said that they never hit the snooze button. Talk about intense.


Pre-dawn fitness, time by the beach, piping hot coffee, and unique breakfast foods. Australia’s vibrant early morning culture is a wonder, one that’s centered around joy and embracing those AM hours most of us try to sleep through. And although it sounds a bit dogmatic, the early riser lifestyle works: Australians who wake up early are reportedly more productive and happier. So, ready to unlock the magic of mornings, Aussie-style? (No, you won’t have to torture yourself with 5 AM alarms, promise.)

    First up, exercise

    Before heading to work or to school, many Australians start their day with exercise classes, surfing, or some other outdoor activity. “I’m all about not setting the bar impossibly high,” says Turia Pitt, an endurance athlete and motivational speaker, about her morning routine. “At the moment, exercise is more about clearing my head and feeling good about myself, rather than hitting fitness goals. Anything outdoors is always my preference: trail running, surfing or just taking [my son] Hakavai for lots of long walks.”

    Australia, hike, happiness, morning, routine. Exercise is high up on an Australian's to-do list. Photo credit: Canva

    It’s no surprise then, that a number of global fitness brands started in Australia, including F45 Training, 12RND Fitness, Body Fit Training, KX Pilates, Happy Melon Studios, and Flow Athletic.

      Crazy coffee culture

      Everything changed for Australia when Italian and Greek immigrants brought espresso machines to the continent in the 1950s. Although coffee itself had been in the country since the late 1700s, it wasn’t until this wave of European immigrants—who brought with them their cafe traditions—that sparks really began to fly. Today, Australia is home to one of the world’s greatest coffee scenes, with a strong emphasis on skill and high bean quality. Oh, and don’t forget the flat white, the coffee drink that originated in Australia and New Zealand: a delicious double shot of espresso, a bit of steamed milk, and the thinnest layer of velvety micro-foam.


      Coffee, Flat White, Australia, morning, routine.A nice Flat White is the perfect way to start the day.Photo credit: Canva

      There’s also a broader social aspect that accompanies Australia’s coffee ritual. People from all walks of life go to cafes to meet and chat with others, effectively replacing traditional pubs as central meeting places, or “third spaces,” in the country.

        Don’t forget about “brekkie”

        “We’re often encouraged to eat breakfast like a king,” remarks Janine Allis, an Australian entrepreneur and owner of Boost Juice, a multinational smoothie shop. The Australian breakfast, or “brekkie,” as its affectionately called, is hearty. Beyond their beloved avocado toast, you’ll find a blend of American and British colonial influences. There’s the “fry-up,” a hot plate featuring smokey bacon, eggs in whatever way you like them, grilled mushrooms and tomatoes, a delightful grain, like buttery toast—or even better, toast spread with vegemite. This substantial brekkie, among others like Weet-Bix (a slab of whole-grain wheat cereal) or sweetcorn fritters provides the energy necessary for an active morning and productive day, which is why they’ve remained staples across generations.

        “I’m quite creative in the mornings, so I channel that time to focus on projects like writing for my books, app and program. I move into more admin and email tasks later in the day,” advises Jessica Sepel, an Aussie nutritionist and bestselling author, when it comes to morning productivity. “Taking a full weekend off – and limiting social media use – helps me to be more productive during the week. Rest is underrated.”


        Breakfast, sausage, mushrooms, Australian, fry-upA gorgeous Australian fry-up. Photo credit: Canva

          The Australian approach isn’t about “punishing” yourself, or making your body wake up or do unnatural things. It’s quite the opposite: Aussies discover what works best for their body and mind, using a unique blend of values to guide them including vitality, community, quality, and pragmatism.

          Or, as Turia Pitt says, “It sounds dramatic, but my morning strategies have changed my life! Do not look at your phone first thing. Getting sucked down the digital vortex is not a positive way to start the day.”

          So, whether it’s a dip in the ocean at sunrise, a moment with friends with coffee, or simply enjoying an avocado toast, there are many lessons to be learned from Australia and their early morning culture. Wellness, community, fitness, and pleasure can all be achieved with a little extra time in the morning.

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          Wellness

          Physician breaks down the 7 kinds of rest people need and no wonder everyone's so exhausted

          If you're tired despite getting enough sleep, you may need a different kind of rest.

          Photo credit: Canva

          We need other kinds of rest besides sleep.

          Do you frequently find yourself feeling exhausted, maybe not physically, but mentally, emotionally, or existentially? Do you ever feel tired no matter how much sleep you get? When someone says, "You need to get some rest," what does that mean to you?

          Dr. Saundra Dalton-Smith has an explanation for that. The internal medicine physician explains in a TED Talk that sleep and rest are not the same thing—we have incorrectly conflated the two—and that there are actually 7 types of rest every human needs. Sleep takes care of some of our need for rest, but certainly not all, and our lack of these other kinds of rest may explain why so many of us feel so spent so much of the time.

          - YouTubeyoutu.be

          If you're feeling tired, wiped out, spent, or otherwise exhausted, take a look at these 7 kinds of rest and see what you might need to incorporate more of into your life.

          1. Physical rest

          Dr. Dalton-Smith says that physical rest can be passive or active. Passive rest is what we often think of as physical rest, like sleeping or napping. Active physical rest includes things like stretching, massage, yoga, or other things we do to restore and refresh our bodies.

          2. Mental rest

          If you find your mind racing at night as you try to go to sleep, you may need some mental rest. Examples of mental rest include disconnecting from the constant mental stimuli of modern life, engaging in meditation and mindfulness exercises, using a notebook to spill your overflow of thoughts. Mental rest can be done in short spurts throughout the day or incorporated into your daily routine.

          mental rest, sensory overload, rest, relaxation, taking a breakWe all need to give our minds and senses a break sometimes.Photo credit: Canva

          3. Sensory rest

          We live in a world of fairly constant sensory bombardment, and finding ways to relieve your senses can be a challenge. Dr. Dalton-Smith suggests sensory rest by turning off electronics, dimming lights, putting on comfortable clothes, embracing the stillness and quiet for a bit. Sitting in your car with the engine off an be a great place for sensory rest, as the car often blocks more sound than our homes do. Lying in a bathtub with your ears under the water is another way to create a sensory respite.

          4. Creative rest

          When we are constantly dealing with problems that need to be solved, our creative energy can get drained. Creative rest means doing things that restore our creative energy and awaken the awe and wonder that lie at the heart of creativity. This kind of rest includes things like indulging in the beauty of nature, enjoying an artistic performance or creation, or even something as simple as doodling. It can also mean setting up spaces around you that inspire you.

          "Turn your workspace into a place of inspiration by displaying images of places you love and works of art that speak to you," suggests Dr. Dalton-Smith. "You can’t spend 40 hours a week staring at blank or jumbled surroundings and expect to feel passionate about anything, much less come up with innovative ideas."

          rest, relaxing in nature, beauty of natureA little time enjoying nature's beauty can restore your creativity.Photo credit: Canva

          5. Emotional rest

          Some of us face more emotional demands than others, but all of us need breaks from them once in a while. Emotional rest might look like saying no to requests that you know will be emotionally draining, talking to a trusted friend or loved one about things you're struggling with, journaling to unload some emotional weight you've been carrying, or stepping away from the urge to people please. Emotional rest might also include talking to a therapist or counselor (though sometimes that's actually hard emotional work).

          6. Social rest

          Much is made about people being introverts or extroverts, but we all need social rest sometimes. Taking some time to be alone with no social expectations or obligations once in a while is healthy for everyone. But social rest can also mean recognizing which relationships in our lives drain us and which ones fill us up and choosing to engage with the latter. Keeping track of your social battery and doing what you need to do to recharge it is social rest.

          meditation, spiritual rest, mindfulness, nurturing your spiritMeditation is one form of spiritual rest.Photo credit: Canva

          7. Spiritual rest

          Existential exhaustion requires tapping into something deeper, which is where spiritual rest comes in. Dr. Dalton-Smith describes spiritual rest as "the ability to connect beyond the physical and mental and feel a deep sense of belonging, love, acceptance and purpose." Spiritual rest might look like prayer or meditation for those who connect with a higher power, but it can also look like volunteering in your community, communing with nature, spending purposeful time with loved ones, or otherwise connecting with your spiritual side.

          One thing that's clear in Dr. Dalton-Smith's explanations of different kinds of rest is that rest doesn't mean not doing anything. The purpose of rest is to restore and refresh, and that can actually mean doing something active. When we don't pay heed to the kinds of rest we need, we suffer. As Dr. Dalton-Smith says, ignoring those needs results in "a culture of high-achieving, high-producing, chronically tired, burned-out individuals."

          We definitely need sleep, but when sleep alone isn't restoring us, we need to examine what other kinds of rest we may be deficient in. Dr. Dalton-Smith even created a quiz to help people determine where they might want to look for better rest, which you can take here. You can also find more of Dr. Dalton-Smith's thoughts on rest in her book, "Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity."

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