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If you struggle to wake up in the morning, you’re not alone. Feeling tired and sluggish can make you dread getting out of bed, but quick, easy changes are all you need to see lasting results. Try this simple 10-step routine to start your day off right.

What Is the Best Wake Up Routine?

The best morning routine is all about healthy habits, intentional choices and minimal stress. You want to start your day strong by engaging your mind, exercising your body, eating energizing foods and hydrating.

Here’s how to set up the perfect morning.

1. Start With Stretching

Stretching isn’t often the first thing people want to do in the morning. You’d rather get your coffee or take a shower, but pausing to stretch wakes your body up.

You don’t need to sign up for an expensive class to learn how to stretch either. Clear a space in your bedroom or living room and practice different poses that loosen muscles, like child’s pose. The slow movement will relieve any lingering tightness so you aren’t distracted by body aches when it’s time to focus.

2. Embrace Natural Light

Sunlight is an effective, natural way to signal to your body that it’s time to start the day. We all feel tempted to hit snooze and go back to sleep in the morning, but natural light exposure can help you fight the urge.

Open you curtains right away when you wake up to let the light in. The brightness will help you gradually adjust to the day and feel more awake.

2. Drink Water First

Many of us go right for the coffee maker when we get out of bed, but try drinking a glass of water while your pot brews.

Overnight, your body might dehydrate, which can affect your cognitive performance. Starting your day with a glass of water provides an all-natural burst of energy in addition to caffeinated coffee or tea. Your body gets the water it needs to function properly, and you’ll feel ready to take on whatever’s happening in your day.

5. Eat Healthy Breakfast Foods

People often say breakfast is the most important meal of the day, but what matters most is what you eat. A protein-packed meal will give you the energy you need to face the day.

Try some of these breakfast ideas for a healthy serving of protein and other nutrients:

• Egg and avocado toast
• Greek yogurt bowl topped with fruit and granola
• Veggie omelet
• Cottage cheese with berries and honey

6. Write Your Intentions

You might not generate the success you’d like to see because you’re unsure what to aim for. Writing your daily intentions helps with that. Find a journal or notebook you like and become more productive in the morning by writing down three things you’d like to accomplish.

Maybe you’ll fill the notebook with your long-term hopes or short-term goals. Jot down whatever feels natural. Estimate your success based on what you can cross off in your notebook. It will become a visual roadmap of what works and what doesn’t.

7. Avoid Social Media and the News

While it’s important to stay informed, negativity first thing in the morning could drown out your motivations and intentions. If you start your morning by watching stressful news reports, you might fixate on that all day.

Similarly, scrolling social media can have a negative impact on your mental health. You don’t want to start your day by comparing yourself to others and feeling FOMO.

8. Listen to a Podcast or Audiobook

If you want some form of entertainment while you get ready in the morning, try a podcast or audiobook instead of social media or TV.

Find podcasters or authors who talk about inspiring topics and listen to them while you get ready each morning. The positive energy can kickstart your day and motivate you to be your best self.

9. Recite Positive Affirmations

Sometimes, you wake up feeling anxious and don’t have the energy to get out of bed. While these feelings happen to everyone, you can fight against them with positive affirmations.

Tell yourself that everything is going to be okay, and remind yourself that you are capable enough to face any challenge that comes your way.

10. Try Gentle Exercise

Movement in the morning gets your body moving to help you feel more physically awake. Just 15-30 minutes of exercise is all you need for a healthy morning routine.

This can look different for everyone, whether it be a walk in your neighborhood or a quick yoga session at home.

FAQs

Dive deeper into your morning ritual.

Why Is a Morning Routine Important?

A morning routine is important because it sets the tone for your day. The right habits can boost your energy, improve your mental health and help you feel prepared for the day ahead.

What Are the Key Elements of a Morning Routine?

The most important elements of your morning routine are natural sunlight, hydration, physical movement and a healthy breakfast. If you can master these steps, you’ll be setting yourself up for a great day.

What If I’m Not a Morning Person?

If you’re not a morning person, then a healthy wake up routine may be exactly what you need. You likely feel tired and unmotivated in the morning, but moving your body, eating healthy and practicing affirmations are simple ways to change your relationship to waking up.

How Can I Make My Morning Routine More Effective?

Make note of what is currently not working in your morning routine. If you’re running out of time to eat or exercise before leaving for work, try setting your alarm 15 minutes earlier. If you’re still feeling exhausted in the morning even with light exposure and hydration, consider going to bed earlier at night.

Find Your Best Morning Routine for Success

Try these 10 steps to create the best morning routine. You might find some more useful than others, depending on your goals and what your mornings look like. Give yourself time to experiment and see which tips you prefer to find the best routine that supports your dreams.

Originally Published 3/10/2021 – Updated 5/21/2026