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Do you see people who seem to have great mornings while you’re still hitting snooze? I used to be like that. I’d wake up feeling tired and slow. But those energetic mornings aren’t just for people who love mornings. Anyone can have them if they use the right methods, like effective energy morning routines.
I was tired in the mornings for years. So, I studied science and tried things that actually work. It changed everything for me. Now, I’ll tell you how I went from tired to full of energy. Your mornings are too important to waste.
Why Your Morning Routine Is Important
How you start your day affects the rest of your day. Studies show that what you do in the morning impacts your choices, stress, and how much you get done.
When you wake up, you might feel sleepy. This is because your brain is still waking up. How fast you wake up decides if you’ll have a good day or a bad day.
People usually do better on thinking tasks in the morning, no matter who they are. Your brain is naturally better in the morning. You just need to get it going.
The Morning Reset: 5 Things to Do That Science Says Work
1. Get Some Light (Before You Look at Your Phone)
The trick: See sunlight as soon as you wake up.
Sunlight tells your body to make more cortisol. Cortisol helps you feel awake and gives you energy. It also helps your body’s clock work right. This can help you sleep better later.
Easy things to do:
- Go outside and get some sun for 5–10 minutes. If it’s cloudy, stay out longer.
- If it’s still dark, use a light therapy lamp that’s 10,000 lux.
- In the winter, try a sunrise alarm clock.
I used to wake up and look at my phone in the dark. But when I started focusing on light first, I felt a big change in my energy.
2. Drink Water Before Coffee
The trick: Drink a full glass of water as soon as you wake up.
You haven’t had any water for 7-8 hours, so you’re dehydrated. That fuzzy feeling? It’s often because you need water. Water helps your body and brain work better.
Pro tip: I get a 16oz bottle ready the night before with lemon juice and cinnamon. It tastes good, so I drink more. Cinnamon might also help keep my blood sugar steady, which gives me energy.
3. Move Around (Even for a Little Bit)
The trick: Moving a little is better than not moving at all.
You don’t need a long workout. Short exercises can often wake up your brain better than hard workouts.
Here’s my quick workout you can do anywhere:
- Do 20 squats (like you’re sitting in a chair)
- Do 10 push-ups
- Hold a plank for 30 seconds (like you’re about to do a push-up, but hold still)
- Do 5 deep stretches.
Sometimes, I also go for a short walk or do yoga. Even the quick version makes me feel more energetic.
4. Try Strategic Mindfulness
The trick: Instead of scrolling, spend 3 minutes focusing on your breathing.
I didn’t believe it until I did it myself. Taking a few deep breaths helped me relax, made my heart beat more steadily, and made me think more clearly.
Try this quick 3-minute exercise:
- Sit up straight.
- Take 10 deep, slow breaths
- Think of three things you’re looking forward to
- Imagine finishing your most important job.
You don’t need to meditate for a long time. Just focus your thoughts before your day starts.
5. Eat something first, then drink coffee.
The Trick: Eat something before your coffee.
Coffee on an empty stomach can raise a stress hormone called cortisol. This can make you feel tired later in the morning. Eating first helps you stay focused.
Good foods to eat:
- Green, leafy vegetables
- Foods with good fats, like avocados
- Foods with protein and omega-3s
- Take a liquid B12 supplement if you need energy fast
When I ate food before drinking caffeine, my energy stayed steady.
Using What Works: Easy Systems
The Morning Audit (Start Here)
Track this for one week:
- Wake-up time
- The first 3 things to do
- Energy level at 10 AM and 2 PM
- Sleep quality
You’ll see patterns quickly. For me, scrolling early makes me feel scattered. Sunlight helps me focus better. Small changes can make a big difference.
It’s About Moving Forward, Not Being Perfect
Don’t change everything all at once. I began with only water. A week later, I added sunlight. Two weeks after that, I added movement.
Start slowly to prevent feeling overwhelmed.
The 15-Minute Maximum Framework
Feeling rushed? You can still have a good morning. Here’s my basic plan that only takes 15 minutes:
| Time | Activity | How it affects energy |
| 2 min | Drinking water | Moderate |
| 5 min | Sunlight | Very High |
| 5 min | Moving | High |
| 3 min | Mindfulness | Moderate |
The key is not to do more things. It’s about doing the right things, in the right order.
More Than the Basics: Extra Features for More Power
For Decision Fatigue
Get your clothes ready, make breakfast, and pack your bag the night before. This way, you can save your energy for important things in the morning.
For Creative Blocks
Try writing three pages of whatever comes to mind first thing in the morning. This helps you get rid of distracting thoughts and find new ideas.
For Stressful Days
Before you start your trip, try box breathing for 5 minutes. (Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds.) If you can, do this in the sunlight to feel extra calm.
The most important thing: Mornings Are Your Advantage
I used to hate mornings. Now I like them. It’s not because I suddenly became someone who loves mornings. It’s because I made small changes that are proven to work, and I’ve kept them up.
You don’t need to be perfect. Just try to do things on purpose.
Pick one thing to try and do it tomorrow. You’ll be glad you did it later.
