Want to stop feeling foggy, flat and wired by 10am?
Most people assign blame for their day to... the day. The meetings. The traffic. The kids. Here's the truth. Up to 60% of how you feel by lunchtime is determined in the first hour you're awake.
A good morning routine gives you:
- More steady energy
- Better focus
- Fewer mid-morning crashes
And here's the best part...
It doesn't have to take two hours. Or a cold plunge. Or waking up at 5am. Just the right few habits. In the right order.
Let's jump in!
Inside this guide:
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Why Your Morning Sets The Tone
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Hydrate Before You Caffeinate
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Get Light, Get Moving
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Eat A Breakfast That Holds You
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Build The Routine Backwards From Bedtime
Why Your Morning Sets The Tone
Think of your morning like the foundation of a house.
Start with a weak foundation and everything after that is shaky. Skip hydration, eat a sweet donut, doom scroll for 20 mins and slam two cups of coffee... your body will be recovering for the rest of the day.
Steady mornings are the opposite. They provide your body with what it needs throughout the morning so your energy/mood remain balanced.
Simple, right?
Hydrate Before You Caffeinate
This is the easiest win on the whole list...
When you sleep you go around 7-8 hours without consuming liquids. During your sleep you lose water through breathing and sweat all night. You wake up already starting off a little depleted.
Hydration can often go unnoticed, but did you know it's pretty prevalent?. In one large study performed in Europe, 40% of healthy adults were found to be dehydrated or overhydrated. For elderly adults in the United States, dehydration ranges from 17% to 28%.
Water Or An Oral Rehydration Drink Mix?
Most mornings start off with just a large glass of water. However there are some mornings where water just doesn't cut it.
Think about days when you:
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Woke up after a hot, sweaty night
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Had a few drinks the evening before
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Are heading out for an early workout
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Are getting over a stomach bug
When you wake up like that, you are dehydrated, but you’ve also lost electrolytes like sodium and potassium. That’s why you keep an oral rehydration drink mix on the kitchen counter. An effective oral rehydration drink mix uses the proper ratio of sodium to glucose so your body absorbs water quicker than just drinking water. If you’re concerned about sugar, it’s worth taking a look at the Best Sugar Free Electrolyte Packets before deciding. Just add a packet to your first glass of water and drink it before your morning coffee.
NOTE: If you have kidney or heart disease, or have been advised to restrict salt in your diet, consult your doctor before using electrolytes.
Here's why it matters...
Research into daily hydration habits reveals that humans consume the majority of their daily liquid intake within 6 hours of waking up. Therefore, your morning routine is crucial to prime yourself for hydration all day.
Get Light, Get Moving
Once you've got some fluids in, it's time to wake your body up properly.
Step Outside For 10 Minutes
Morning sun exposure is one of the greatest health hacks available to anyone. For free.
Daylight alerts your internal clock that it is morning. That makes you more awake right now... and ready for bed tonight. Even a overcast day offers you much more light than kitchen lamps.
Drink water on the porch. Take the dog for a walk. Stand next to an open window. All exercise adds up.
Move Your Body (Even A Little)
You don't need a full gym session.
Just a 10-minute walk, some stretching or a quick bodyweight circuit will help stimulate blood flow. Get moving in the morning to boost your mood and clarity before your day ramps up.
Pick one and stick with it:
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A brisk walk around the block
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5 minutes of stretching
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20 squats, 10 push-ups, repeat twice
Keep it simple. Consistency beats intensity every single time.
Eat A Breakfast That Holds You
This is where a lot of mornings fall apart.
When you eat a bowl of sugary cereal or a muffin, you'll get a quick rush of energy. Then, an hour later you crash and start binge-snacking.
The fix? Build your breakfast around protein and fibre.
Protein fills you up for longer periods of time. Fiber helps slow glucose absorption into your bloodstream. Combined, they will fuel you through until lunchtime.
A few easy options:
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Eggs with wholegrain toast and tomato
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Greek yoghurt with berries and oats
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A smoothie with protein, spinach and a banana
Simple, huh? You don't need an elaborate meal plan. Just replace the calorie overload with something that sustains you.
And about that coffee...
It's perfectly fine. But try drinking it after water and food instead of replacing them. Coffee alone on an empty stomach and dry belly is a recipe for jitters.
Plan The Day Before The Day Plans You
Here's something most people skip...
Give yourself 5 minutes to review your day before you check your email. Jot down the 3x most important things you need to accomplish. That's all.
Opening email or social media first thing gives someone else control over your priorities. A few minutes of planning every morning puts you back in control. And being in control really helps reduce your stress.
Build The Routine Backwards From Bedtime
This is the secret that ties everything together.
You really start your morning the night before. If you didn't get enough sleep nothing can totally compensate; not even water, sunlight or eggs.
Lots of people aren't getting enough sleep. According to a CDC report, 30.5% of adults get less than seven hours per night. That study also revealed that 12.9% of adults take sleep medication on most days.
So work backwards:
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Pick your wake-up time
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Count back 7-8 hours
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Start winding down 30 minutes before that
Turn off your phone, lower your lights and prepare your water glass for the morning. You will thank yourself later.
The Bottom Line
Willpower doesn’t lead to a healthier, steadier day. Stacks of tiny habits in the right order do. Quick review:
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Drink water FIRST (and mix up some oral rehydration drink mix for the rough morning's)
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Get outside and let the light in
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Move your body for 10 minutes
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Eat a breakfast built on protein and fibre
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Plan your top 3 tasks before checking your inbox
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Protect your sleep so tomorrow starts strong
You don't need to implement all of this at once. Choose two habits, try them out for a week, then add another.
Rinse and repeat.
Soon enough, mornings will be doing the lifting...and your day will feel lighter.
