How you start your morning sets the tone for your entire day. While we can't all be natural early risers, small adjustments to your morning routine can have a profound impact on your energy levels, focus, and overall wellbeing throughout the day.
Here are five science-backed morning habits that can help transform how you feel from the moment you wake up.
1. Get Natural Light Within 30 Minutes of Waking
Exposure to natural light in the morning is one of the most powerful ways to regulate your circadian rhythm and boost alertness. When light enters your eyes, it signals your brain to suppress melatonin production and increase cortisol, your natural wake-up hormone.
Research from Stanford neuroscientist Andrew Huberman suggests that getting 10 to 30 minutes of natural light exposure within the first hour of waking can significantly improve daytime alertness and nighttime sleep quality.
Quick Tip
If you wake before sunrise, consider a light therapy lamp (10,000 lux) for similar benefits. Even on cloudy days, outdoor light is typically brighter than indoor lighting.
2. Delay Your Coffee by 90 Minutes
This might sound counterintuitive, but waiting to drink your coffee until about 90 minutes after waking can actually improve its effectiveness and prevent the afternoon energy crash many people experience.
When you first wake up, your cortisol levels naturally spike. Drinking caffeine during this peak can blunt its effects and may lead to increased caffeine tolerance over time. By waiting until your cortisol begins to dip, you maximize coffee's alertness-boosting benefits.
3. Move Your Body, Even Briefly
You don't need an intense workout to benefit from morning movement. Even 5 to 10 minutes of light activity can increase blood flow, deliver oxygen to your brain, and release endorphins that elevate your mood.
Options that work well include:
- A short walk around your neighborhood
- Gentle stretching or yoga
- Simple bodyweight exercises like squats or jumping jacks
- Dancing to a favorite song
The key is consistency, not intensity. Choose something you'll actually do every day.
4. Hydrate Before Anything Else
After 7 to 8 hours of sleep, your body is naturally dehydrated. This mild dehydration can contribute to feelings of fatigue, reduced concentration, and decreased physical performance.
Drinking 16 to 20 ounces of water first thing in the morning helps rehydrate your body, kickstart your metabolism, and can improve mental clarity. Some people find that adding a pinch of sea salt or a squeeze of lemon enhances the hydrating effects.
5. Avoid Screens for the First 30 Minutes
Checking your phone immediately upon waking puts your brain into reactive mode rather than proactive mode. You start responding to other people's priorities, such as emails, notifications, and social media, before you've established your own intentions for the day.
This can increase stress hormones and lead to feelings of overwhelm before your day has even begun. Instead, use those first 30 minutes for activities that ground you, like the habits mentioned above, journaling, or simply enjoying a quiet breakfast.
Making It Stick
You don't need to adopt all five habits at once. Start with one that resonates with you and practice it consistently for a week or two before adding another. Small, sustainable changes compound over time into significant improvements in how you feel.
Remember that everyone's optimal morning routine will look different. Pay attention to how you feel as you experiment with these habits and adjust based on what works best for your body and lifestyle.