TThe first thing to say about the ideal morning routine is that it probably doesn't exist. Yes, endless influencers promise that they have tweaked, tested and perfected the process of reviving the day, but as the most productive people in history In fact The ways to achieve a goal are so varied that it is difficult to draw clear conclusions. Beethoven reportedly counted out exactly 60 beans for his morning cup of coffee, and Victor Hugo ate two raw eggs after reading a daily message from his mistress. Mark Wahlberg, on the other hand, wakes up in 3 am for pre-workout prayer, catching up on his time in the gym with a round of golf and a cryo-chamber before he even thinks about doing any work.
However, it is clear that the key is to have some kind of routine: a set of automatic actions that you perform every day to make it easier for you to carry out your responsibilities, giving you a little momentum and a fresh mood. And there are some things that seem so helpful that everyone should use their own version, even if individual methods differ: after all, one person's meditative bean arithmetic is another person's mindfulness. But if you want to improve your routine, the key is to add one change at a time. “When you focus on one behavior, says behavior change expert Dr. Heather McKee, you build confidence through quick wins and give your brain the clarity and dopamine it needs to automate that behavior. Once this habit becomes natural, you will free up the mental space to make the next change.” But what habits should you develop?
Get up, come out
First things first: there is no best time to get up. If you have the luxury of choosing your own window, it's probably best to start with a rough definition of your chronotype, which boils down to the fact that if you feel and work best early in the day, you'll probably be able to get up a little earlier (if you work best at night, of course, sleeping in would be ideal).
Most adults need seven to nine hours of sleep to feel fully functional, and you probably have a good idea where you fall on that range. In an ideal world, you wouldn't need an alarm to wake up: if that means going to bed at 10 so you can feel refreshed by 6 am, then that's the way forward.
Ellie Hambly, a clinical psychologist who specializes in helping families cope with stress, recommends getting outside in the morning light. “As daylight hours decrease, this becomes more difficult, but trying to journal with daylight in mind can make a big difference to your mood.” Morning exposure to natural sunlight plays a key role in keeping our body clocks working properly. It suppresses melatonin, increases serotonin, prepares you for the day – and seems to help people sleep better at night. If you have a dog or like to run, great, but it's even worth sticking your head out the door while you enjoy your morning coffee. “If you can find time for a short, phone-free walk in the morning, the combination of movement and lack of stimulation can help activate your brain's default mode network—a set of brain regions involved in introspection and daydreaming,” says Hambly. “This can help with creative problem solving and finding new ideas. If you don't have time to go for a walk, even taking a shower without a podcast can help.”
Put the kettle on
Lately, it's become fashionable among self-optimizers to argue that you should wait 60–90 minutes before drinking your first coffee to avoid an afternoon crash. This sounds plausible, but review of studies published in 2024, concluded that there is no evidence that this occurs – caffeine has also been shown to improve exercise performance in a variety of ways, so it's definitely worth drinking coffee if you're going to exercise (give it 20-30 minutes for the effects to start to kick in). Otherwise, just do what you're most comfortable with.
Should you exercise in the first place? If you can accept it, then yes: at least a little. The best time of day to hit the gym depends on your chronotype, specific goals and preferred workout style: for example, morning exercise, may help burn fatand strength-building classes. probably a little better if your goal is muscle. But it's possible that you can retrain your body to exercise more effectively at different times of the day by doing it consistently (one study on swimmers found that both chronotype and habitual training time are important). However, morning workouts seem to have a ton of benefits, ranging from: Reduce body fat for better sleep.
Simply put, it's easier to ensure you get your workouts done if you schedule them first, without any chance of a random invitation to the pub or the need for work getting in the way. If you can't do a full run or pull the dumbbells out from under the bed, it's helpful to have a pre-set full-body routine that's easy enough to do in your living room while everyone else is running around eating toast and doing last-minute homework. The “slow” burpee is the winner here: squat low, place your hands on the floor (between your feet if you can), then step one leg at a time until you're in a plank position. Do a push-up if you have one, then reverse the whole process to get back on your feet: a few push-ups will work your arms, legs and core, and will also help you stretch out stiff joints. Start with five and gradually increase.
Cold amenities
How cold should your morning shower be? Again, it depends on what you are going to achieve. There's some evidence that dousing yourself with ice water in the morning may have physiological benefits: Exposure to the cold can trigger a release of endorphins and help your parasympathetic nervous system (which calms you down) to kick in, so even if it doesn't feel like it at the moment, it will likely lift your mood. On the other hand, cold shock can potentially take you out of your default online thinking mode, which helps you solve problems or think creatively. But there is an approach that combines the best of both worlds. “I encourage my coaching clients to incorporate hot and cold cycling into their morning routine for both physical and mental benefits,” says health expert Tana Hoffman Cook. “For people just starting out, even finishing with a cold shower can have health benefits—cold exposure is associated with an increase in dopamine levels, making it a powerful addition to anyone's morning routine as they look to start their day feeling energized, mentally clear, and uplifted.”
Write this
What about journaling, which is often recommended? 2018 review of studies found that writing about stressful or emotional events for a few minutes led to improved physical and psychological health in preclinical and clinical groups. “Morning Pages,” as they're sometimes called, can work as a sort of lower-stakes version: committing to filling a page or two with non-judgmental scribbles (which you're definitely allowed to throw away later) can help you reorganize your thoughts before you start your day, or at least get your biggest worries down on paper. If you're struggling to express something, use the prompt as an easy starting point: “What's bothering me the most?” or “What do I want to focus on today?” Or you could be more specific, like, “How will I actually complete this project on time?”
Mindfulness on the go
As far as meditation is concerned, the benefits are as follows: well proven – these range from reducing anxiety to boosting your immune system – but if your mornings are too chaotic to sit in a quiet place (or connect to an app for 10 minutes), it might be worth starting with something simpler. “I use the Ease morning routine to start the day by regulating my nervous system rather than jumping straight into rush mode,” says health coach and yoga teacher Chloe Markham. “We start with the exhalation, or stillness. If I don't have time to meditate, I'll use the 4-7-8 breathing technique: gently inhale through the nose for a count of four, hold the breath for seven and exhale through the mouth for eight. Next we anchor – here we synchronize the sensations of our body and perhaps set a gentle intention for the day.” She suggests taking a second to listen to your body and perhaps adjust your goals accordingly. “If you feel energized, great! If not, maybe scale back a little. The next step is movement, or shift – it's about moving your body in a way that feels good – and the last step is doing something nourishing: read a line of poetry, drink tea, write a short reflection or read a couple of pages of a book.”
Whether it takes five minutes or 95, she says, “not only can such a routine prepare us for a calmer day, but it can also strengthen our nervous system's ability to self-regulate more quickly. The magic comes from consistency, not perfection.” And if all of this is taking too long, you can try practicing a little mindfulness while you wash the dishes: one article from Florida State Universitya group of volunteers who read a text that encouraged them to focus their thoughts on the feelings caused by the activity they were performing reported an increase in elements of “positive affect” (such as inspiration) and a decrease in nervousness.
“You don't need a 5 a.m. wake-up call or an hour-long ritual to have a good morning,” says yoga teacher Maysun Hassanali. “Consistency is important. Think about small daily bursts of positive moments that lift your spirits, that are useful and doable. Think of your morning in three layers: must-haves, enjoyments and optionals. On busy days, stick to your must-haves: simple activities that ground you or energize you. On slower mornings, add a couple of nice moments. This could be something as small as putting on your favorite song and a quick dance, taking a walk for one an extra bus stop or walk for a moment to notice the morning light. Tiny rituals like these will help you feel calmer and in control of your day without sacrificing sleep or overloading your to-do list. “You can't control everything that happens for the rest of the day, or everything that happens in the world, on a micro level – so for 10 minutes after waking up, why not just be a little kinder to yourself?
