Mornings truly set the tone for the rest of your day. A healthy morning routine can be the difference between feeling energised, focused, and ready to take on the world or feeling rushed, stressed, and drained before the day even begins. By incorporating simple yet powerful habits into your mornings, you can create a foundation for better energy levels and reduced stress throughout your day.
Here’s how to create a morning routine that works for you!
1. Wake Up with Purpose
Avoid hitting snooze and give yourself enough time to start your morning intentionally. Here’s some tips to help you wake up and stay up:
- Place your alarm across the room to encourage you to get out of bed.
- Make your bed as soon as you’re up to avoid crawling back into it.
- Open your blinds and curtains to let the light in (if it’s daylight when you wake up).
- Wash your face with cold water or even use an ice roller.
- Play some of your favourite feel-good music.
2. Hydrate
Drinking 1-2 glasses of water first thing in the morning can help you feel more awake, as well as get your digestion moving. According to this research study, drinking 500ml of water upon waking may also improve cognitive performance and mood (1).
Try keeping a glass of water or a water bottle on your bed side table as a reminder. And don’t forget that tea and coffee can count towards your hydration also. Whilst they have a mild diuretic effect, the fluid loss caused by this is much less than the amount of fluid consumed in the drink.
3. Move Your Body
Physical activity in the morning can energise your body and mind. This research study found that moderate exercise resulted in small to moderate improvements in feelings of fatigue, energy and vitality (2). Furthermore, research also indicates that exercise can also improve mood state, self-esteem and lower stress and anxiety (3).
Whether it’s a full workout, or gentle stretching, movement in the morning is a wonderful way to kickstart your day. Here are some ideas to get moving in the morning:
- Take a walk or jog around your neighbourhood.
- Sign up for a morning gym or pilates class.
- Follow a quick workout video tailored to your fitness level.
- Walk to work / school.
5. Plan Your Day
Taking a few minutes to plan your day helps you prioritise tasks and approach your goals with clarity. Consider using a physical planner, or an app such as Notion, to jot down your priorities and to-do’s. Planning is a great way to reduce overwhelm, stay organised and keep those stress levels in check.
6. Fuel Your Body with a Healthy Breakfast
Breakfast provides the energy you need to start your day. I recommend a balanced breakfast including a source of protein, healthy fats and fibre. This will keep you fuller for longer and give you sustained energy throughout your morning. Check out my ‘how to build a balanced meal’ post to learn more.
Here’s some breakfast inspiration:
- Avocado toast and eggs
- Vegetable omelette
- Overnight oats with nuts and berries
- Yoghurt parfait (with granola and fruit)
- Chia seed pudding, yoghurt and fruit
- Baked beans with toast
- Cottage cheese toast
7. Limit Morning Screen Time
Resist the urge to check your phone or scroll through social media first thing in the morning. Instead, reserve the first 30 minutes of your morning for offline activities that nurture your well-being. Research indicates that reducing recreational screen use can increase self-reported overall mental well-being and mood (4).
If you’re wanting to kick your morning doom-scroll, try these tips:
- Turn off non-essential notifications
- Place your phone in another room
- Go for a walk or do some exercise first thing in the morning
Building Your Routine
Remember, your morning routine doesn’t need to be perfect or lengthy. Start small by incorporating one or two practices and gradually add more as they become habits. The key is consistency. Even a simple, intentional routine can make a significant impact over time.
What healthy habit will you be adding to your morning?
Until next time,
Chanté x
(1) Zhang, J., Zhang, N., He, H., Du, S., & Ma, G. (2020). Different Amounts of Water Supplementation Improved Cognitive Performance and Mood among Young Adults after 12 h Water Restriction in Baoding, China: A Randomized Controlled Trial (RCT). International Journal of Environmental Research and Public Health, 17(21), 7792. https://doi.org/10.3390/ijerph17217792
(2) Wender, C. L. A., Manninen, M., & O’Connor, P. J. (2022). The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Frontiers in psychology, 13, 907637. https://doi.org/10.3389/fpsyg.2022.907637
(3) Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003
(4) Pedersen, J., Rasmussen, M.G.B., Sørensen, S.O. et al. (2022). Effects of limiting digital screen use on well-being, mood, and biomarkers of stress in adults. npj Mental Health Res 1, 14. https://doi.org/10.1038/s44184-022-00015-6
