If you’re someone who loves the morning, you know how satisfying it is to see the world waking up alongside you. For years, I used to jump out of bed, eager to seize the day and start with some exercise. Mornings were my favorite time—I’d say I was definitely an early bird. These days, while I still love the peacefulness of the morning, finding the motivation to get going can be a little more challenging.
Even though I’m not as quick to leap out of bed anymore, I’ve developed habits that help me embrace the start of each day with the same joy I used to have. It’s not always easy, but mornings remain a time when I feel more productive, less rushed, and more in tune with myself.
Now, I’m excited to share what I’ve learned about how to make mornings work for you. If you’re looking to build a routine that motivates and energizes you, try incorporating some of these tips and see the difference it makes!
START WITH A GOOD NIGHT
Setting yourself up for a good morning starts with the choices you make the night before. And while this seems like a no-brainer, sometimes the most obvious advice is the hardest to take. Some great nighttime habits that improve sleep and minimize stress include:
Avoiding screens and caffeine before bed. The more stimulated your brain is before bed, the harder it is to relax your body and mind. Put your phone away and avoid coffee, tea, and chocolate half an hour before bed.
Going to bed at the same time every day. Try your best to shoot for 8 hours of sleep if possible, and get into bed at that designated time every night. Just stay consistent- it gets easier the more you do it.
Engaging in wind-down activities. Save the last hour or so before bed for activities that are calm, mindful, and mildly engaging. Try knitting, reading a calming book, playing music, or doing a non-intensive chore.
Minimizing early-morning stressors. For example, if you meal-prep your lunches, do so the night before rather than saving it for the morning. This will minimize the possibility of you forgetting something or feeling rushed.
WAKE UP AT THE SAME TIME EVERY DAY
Once your body gets into the rhythm of waking with (or before) the sun, it becomes infinitely easier to start your day. Getting to that point may be a challenge, but if there’s one thing that’ll help you out, it’s waking up at the same time every day. And to do that, you can try:
Using an alarm. Set your phone’s alarm clock, then place it across the room from you with the volume up. This will stir you from slumber and force you to get up and disarm it. It’s not always the most fun option, but it can work wonders.
Relying on pets or children waking you up. If you live with kids or animals, you know they can be very demanding very early in the morning. Depending on how reasonable (or not) the hour is, you could accept the fact that your little dependents are nature’s alarm and it’s better to rise and shine with them, rather than begrudging their disruption.
Not going back to sleep. I am SO bad at this one. But in truth, if you get up the first time you wake up, you’ll feel far more rested than if you hit the snooze.
AVOID HIGH-DOPAMINE ACTIVITIES Dopamine is super important to us because it’s the hormone that keeps us happy, inspired, and energized. But being too stimulated too early in the morning can lead to disorientation, boredom, and a lack of concentration once the intensity of our enjoyment naturally decreases throughout the day. Keeping a low and steady level of engagement in the morning—rather than starting your day super jazzed— can be achieved by:
Avoiding screen usage for 30 mins after waking. Yes, this can can be really difficult. But the truth is, the majority of a phone’s purpose is to grab and hold your attention as efficiently as possible. Avoid these distractions so you can be more mindful and not get bombarded with information so early in the day.
Avoid caffeine for an hour after waking. Consuming caffeinated drinks immediately upon waking may initially perk you up, but the impending crash can disrupt your body’s natural energy levels. Allowing yourself to fully wake up and get going without caffeine can lead to more sustained energy throughout the day.
Avoid highly processed, sugary breakfasts. A bad breakfast can leave you feeling hungry and depleted within just a few hours, and that spells danger for your energy levels. Opt for breakfasts that are high in protein and that don't contain too much salt or sugar.
TAKE TEN MINUTES Ten minutes might sound like a lot of time, but it flies by when you spend it the right way. And by the “right way”, I mean performing actions that will clear your head and invigorate your body way more than an extra 10 minutes of sleep would have. Set aside 10 minutes of your morning to:
Stretch Your Body. Getting a little movement in early helps to loosen up your muscles, increase blood flow, prevent injuries, and boost your energy. You can do yoga, and breathwork, or you can just follow these simple steps: bend down, reach up, fan out, and roll your joints.
Complete a Simple Chore. Look, I get it— you just woke up and might not be in the mood to do dishes. But completing an easy physical task sets a great tone for the day and eliminates stress right off the bat. Keep it simple, like picking up clothes from your floor and putting them in the hamper.
Commune with People (or Pets!) If you live with someone (or something fuzzy and loveable), spend a couple of minutes interacting with them. This can help get some natural, slow-moving dopamine flowing in the brain without overstimulating you.
ROMANTICIZE YOUR MORNING
This may sound like a weird one, but hear me out: I started enjoying my mornings a LOT more when I started paying attention to the little things. I noticed that I enjoy how quiet my neighborhood is before the sun is up, and how nice a warm cup of tea feels. Adjusting your perspective will greatly improve your outlook, starting with:
Playing Music. Having some pleasant background noise (aka NOT the news or social media) can help boost your spirits and set the tone for your day. Try playing something funky or upbeat to help get your blood pumping!
Expressing Gratitude. Dwelling on negativity can seriously kill your energy, so try to reframe your gripes as something positive. You don’t have to get up and go to work, you get to get up and go to work!
Being Present. Taking a moment to reflect on the parts of your morning you like— the taste of your morning beverage, the enthusiasm of your pets when you feed them, etc.— helps you lock in and approach the day with a sense of mindfulness, contentment, and optimism.