Kate Krasileva
Kate Krasileva is a psychology researcher, food lover, and avid long-distance jogger. She currently lives in San Francisco, CA.
What is your morning routine?
I usually wake up between 6:00 and 6:30am. I drink a glass of water, check my personal email, and sometimes scroll through Instagram.
I’ll then get up and go for a thirty-minute jog along San Francisco’s Embarcadero waterfront. If I need a bit of extra sleep and end up sleeping in until 6:30am, I skip the jog and do a five-minute ab workout instead.
After I exercise, I shower, have coffee, and eat breakfast. Then I get ready for work and am out the door at about 7:20am. I catch the bus or cable car and am in the lab by 8:00am.
How long have you stuck with this routine so far?
I’ve stuck with this routine for about a year, on and off. During the winter months, it was difficult for me to get up early because it was pitch-black outside, so I always slept in until 6:30 or 6:45am and exercised in the evening.
What time do you go to sleep?
Between 10:00 and 11:00pm, most of the time.
Do you do anything before going to bed to make your morning easier?
I typically pick out my work and exercise clothes, prepare overnight oats, and get the coffee maker ready so I can just press the start button in the morning. I also fill up a glass of water and put it on my bedside table.
Do you use an alarm to wake you up in the morning, and if so do you ever hit the snooze button?
I use an alarm on my phone, and although I don’t hit the snooze button, but I do set 2-3 alarms within a few minutes of each other to allow myself time to, effectively, snooze.
How soon after waking up do you have breakfast, and what do you typically have?
I eat about forty-five minutes after waking up, after I exercise and shower. I typically eat oatmeal with cinnamon and fruit. Sometimes I’ll have yogurt or avocado toast instead. And I always have a big cup of coffee.
Do you have a morning workout routine?
I try to go for a thirty-minute jog. San Francisco is such a beautiful city, and starting my day with views of the Bay Bridge makes me so happy. I’ll also do a quick ab workout if I can (or instead of the jog, if I sleep in).
Do you have a morning meditation routine, and if so what kind of meditation do you practice?
I do not have a morning meditation routine. I do, however, typically listen to a five-to-ten-minute guided meditation before falling asleep.
Do you answer email first thing in the morning or leave it until later in the day?
I do check my phone first thing in the morning and will look at my personal email, as well as Instagram, as I’m waking up. This helps me to stay awake and not go back to sleep but also allows me to take a few moments to get out of bed. However, I never check my work email until I get to the lab at about 8:00am.
Do you use any apps or products to enhance your sleep or morning routine?
I currently use the Meditation Studio meditation app and listen to some sleep-specific guided meditations as I fall asleep. I’ve tried close to ten meditation/breathing apps, and this is the only one that’s stuck.
I definitely think that this helps me to fall asleep and to have a more restful slumber.
How soon do you check your phone in the morning?
As soon as I wake up.
What are your most important tasks in the morning?
My most important task is fitting in a workout, then showering and eating.
What and when is your first drink in the morning?
A large glass of water, sometimes with lemon, sometimes without (I go through phases).
Do you also follow this routine on weekends, or do you change some steps?
I typically try to stick to this on weekends, although sometimes I’ll sleep in until 7:00 or 7:30am instead.
On days you’re not settled in your home, are you able to adapt your routine to fit in with a different environment?
I try to, as best as I can. However, I’m usually thrown off in some way by time. I still exercise and eat breakfast when I travel, for the most part.
What do you do if you fail to follow your morning routine, and how does this influence the rest of your day?
When I don’t exercise or eat breakfast, my mental state is definitely affected for the rest of the day. I find it more challenging to focus and stay motivated, so my productivity is certainly off.
I love sticking to my routine and have noticed a considerable improvement in my sleep when I’m disciplined enough to stick to it during weekends, as well as during the week.
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