If you’re like me, you’ve probably felt the impact a good morning routine can have on your day. Or maybe you’re still searching for the perfect routine that works for you. Either way, crafting a solid morning routine can change everything. It boosts your productivity, keeps you focused, and even helps you feel more at peace throughout the day. But how do you actually create one?
I’ve been through this process myself, tweaking my routine until it really stuck. And I can tell you, it’s all about finding the habits that work for you and fitting them into a timeline that feels natural.
For the longest time, my mornings were a mess. I would hit the snooze button multiple times, drag myself out of bed, and stumble straight into my day feeling groggy and unprepared. It wasn’t a great start, and honestly, it made my whole day feel like a slog.
I knew I needed a change, but the thought of a complicated morning routine made me anxious. I wanted something that would give me energy and focus without turning my mornings into another “to-do list.” That’s when I realized it didn’t have to be complicated. In fact, the best routine is one you can actually stick to, one that fits into your life effortlessly.
I discovered that you don’t need hours to reap the benefits of a morning routine. Today, I’m sharing everything I’ve learned about creating a morning routine from scratch.
How to Build a Morning Routine That Sticks:
1. Wake Up Early, Gradually:
It all starts with the moment you wake up. This is the most critical step of the entire routine because everything that follows depends on it. There are three rules for getting this step right:
Don’t negotiate with terrorists: The minute your alarm goes off, your brain will start negotiating with you. “Stay in bed a little longer, it’s cozy, just five more minutes.” Don’t listen! It’s a trick, and those extra minutes won’t make you feel better.
The snooze button doesn’t exist: I recommend using an old-school alarm clock with no snooze button, keep it under your bed, so you’re forced to get out of bed to turn it off. This is a great hack to automate the next step.
Get on the ground: Reaching under the bed to turn off your alarm naturally puts you on the floor, where the next part of the routine begins.
2. Hydrate Immediately:
The first thing I do when I get out of bed? I grab a big glass of water. After sleeping for 7-8 hours, your body is dehydrated, so this step is crucial. It’s such a small habit, but it helps kickstart your metabolism and makes you feel refreshed. Keep a water bottle on your nightstand so you don’t forget.
3. High-Intensity Exercise:
Once you’re on the ground, start with a few minutes of high-intensity exercise. You don’t need a gym or special equipment, just use your body. Push-ups, bicycle crunches, planks, or anything that gets your heart rate up works here.
Why? High-intensity exercise supercharges your brain and body in just minutes. It increases your VO2 max (how much oxygen your heart pumps throughout your body) and stimulates the production of brain-derived neurotrophic factor (BDNF). BDNF is a protein that enhances neuroplasticity (your brain’s ability to form new connections), which helps with learning, memory, and focus. According to a study in the Journal of Physiology, it only takes 4 minutes of exercise to increase BDNF levels by 4-5 times. That’s your brain on overdrive.
Plus, exercise boosts your metabolism, wakes you up, and gives you an early win for the day, building momentum.
4. Mindfulness or Meditation:
cute buddha in meditation with candles
Here’s where the magic happens: a few moments of mindfulness or meditation. You don’t need to dive into anything complex. Just sit still, breathe deeply, and allow yourself to wake up mentally as well as physically. I usually meditate for 5-10 minutes, and it completely sets the tone for my day. Some people like to chant “Aum” or use guided meditation apps, whatever helps you stay focused and calm.
This step is all about being present and starting your day with clarity.
5. Cold Shower:
After your workout, you’re probably sweaty and warmed up, which is the perfect time for a cold shower. If the idea of a cold shower sounds intimidating, don’t worry! you only need 30 seconds to reap the benefits. In fact, a study involving 3,000 participants found that those who took 30-second cold showers every day for 30 days were 29% less likely to take sick days from work.
Cold showers also help reduce muscle soreness, improve circulation, and may even aid in reducing symptoms of depression by sending a surge of electrical impulses to the brain, releasing natural endorphins. If nothing else, it’s a great way to wake up fully and build resilience.
6. Skincare Routine:
Taking care of your skin in the morning is another way to feel refreshed. My morning skincare routine includes a gentle face wash, applying toner, and using sunscreen to protect my skin throughout the day. Even if you don’t have a lot of time, cleansing and moisturizing are non-negotiables. Plus, it gives you a moment to focus on self-care before jumping into your tasks.
7. Eat a Nutritious Breakfast:
Skipping breakfast? Not an option here! Your body needs fuel to get going, and I’ve noticed how much better I feel when I start my day with a healthy breakfast. I like to keep it simple—think oats with nuts, seeds, or even a smoothie with almond butter, banana, and pumpkin seeds. These ingredients provide a great balance of proteins, fiber, and healthy fats to keep you full and energized.
Breakfast is essential for maintaining focus and avoiding that mid-morning energy crash.
8. The Sacred Five Minutes of Deep Work:
Now that you’ve woken up your body, it’s time to wake up your brain. This is the most productive part of the routine, just 5 minutes of focused, deep work. Your brain is at its sharpest right now, thanks to the BDNF boost, adrenaline, and endorphins from the exercise and food. This is the perfect time to tackle something you’ve been putting off, or something that requires intense focus.
Don’t underestimate the power of these 5 minutes. Often, you’ll find yourself slipping into a “flow state”—a mental state where you’re fully immersed in the task and lose track of time.
9. Review Your Long-Term Goals:
Take a minute to review your long-term goals. This step is about staying connected to the bigger picture. Whether it’s personal or professional, checking in on your goals every morning keeps you motivated and gives your day more purpose.
I usually spend 5 minutes reflecting on my goals, and it keeps me focused on what truly matters.
A Morning Routine Timeline:
To help you structure your mornings, here’s a simple timeline based on what works for me. Feel free to tweak this to fit your own schedule!
Time
Activity
6:00 AM
Wake up, drink water
6:10 AM
Meditation or mindfulness (5-10 mins)
6:20 AM
Cold shower , Stretching or yoga (10-15 mins)
6:35 AM
Skincare routine
6:45 AM
Nutritious breakfast
7:00 AM
Plan your day
7:10 AM
Review long-term goals (5 mins)
7:15 AM
Get ready for work/study
What NOT to Do in the Morning?
1. Pressing the Snooze Button:
We’ve all done it, reached out to hit that snooze button for “just five more minutes.” But those extra minutes do more harm than good. When you snooze, you’re sending a signal to your brain and body that it’s okay to break your commitment to wake up on time. It makes you groggy and sets a lazy tone for the rest of the day.
What to Do Instead:
Set your alarm for the exact time you need to wake up and make it a point to rise as soon as it goes off. No snooze allowed!
2. Checking Your Phone First Thing
The temptation to check social media or emails as soon as we wake up is real, but it’s one of the worst habits. Getting lost in social media or news traps your mind in other people’s priorities rather than focusing on your own. Trust me, it can wait!
What to Do Instead:
Leave your phone in airplane mode for at least 30 minutes after waking up. Use this time to focus on yourself—whether that’s stretching, hydrating, or just taking a few deep breaths.
3. Skipping Morning Sunlight
We often ignore how much our bodies need sunlight, especially in the morning. Research has shown that morning sunlight not only helps you wake up but also boosts your mood and even kills indoor viruses! Plus, it’s great for reducing pollution indoors (bonus!).
What to Do Instead:
Make it a point to spend at least 10-15 minutes in natural sunlight, whether that’s stepping outside for a quick walk or just standing by a sunny window.
5. Not Making Your Bed
This might sound like a minor detail, but making your bed in the morning gives you an instant sense of accomplishment. It also signals your brain that it’s time to start the day. And let’s be honest, coming home to a neatly made bed feels much better than a messy one.
What to Do Instead:
Take just 2 minutes to make your bed as soon as you get up. It’s a small habit that can set the tone for a more organized and productive day.
6. Not Hydrating Properly
Most of us wake up dehydrated but still skip the crucial step of drinking water first thing in the morning. Coffee might be tempting, but your body needs water to kickstart its systems after hours of sleep.
What to Do Instead:
Drink a glass of water as soon as you wake up. You can even add a squeeze of lemon for some added benefits. It helps flush out toxins and gets your metabolism going.
7. Eating an Unhealthy Breakfast:
Skipping breakfast or opting for fast food might seem convenient, but it leaves you feeling sluggish and sets you up for poor nutrition throughout the day. I used to think that skipping breakfast would save time, but it always backfired!
What to Do Instead:
Choose a nutritious breakfast with a balance of protein, healthy fats, and fiber. Something simple like oatmeal with fruits or scrambled eggs with whole-grain toast can do wonders for your energy levels.
Crafting a morning routine that works for you isn’t about perfection—it’s about consistency. You’ll tweak things as you go, but the key is to stick to habits that make you feel good and ready to take on the day. If you’re just starting, try adding one or two of these habits at a time, and don’t rush the process.
I’d love to hear how your morning routine goes! Let me know what habits work best for you, and feel free to make it your own.
