A good morning routine can set us up for a good morning, but we so often don’t have one…preferring to crawl out of bed and straight to our bathrooms like we’re late for work. Because when are we not? Researchers and influencers will tell us that we’re not setting ourselves up for success, our morning routines can affect our productivity, energy, focus and mood. So what can we do to change that and have a good morning routine that rivals the most successful of individuals? Here are some tips we’ve gathered…

1. Wake Up Early

Waking up early gives us quiet, uninterrupted time to focus on ourselves without any distractions. Apple’s CEO Tim Cook famously starts his day between 4 and 5 am. We don’t want to go that far but waking up an hour before everyone else can help refocus your energy on to you, instead of say…work.

The Power Hour is a focused, intentional time block designed to tackle tasks that often get overlooked or postponed, or maybe just to meditate, reflect or even workout. Set aside your time to do whatever you find yourself putting off the rest of the time. Maybe that’s clearing your inbox, admin, decluttering a single drawer, or meal prepping for the week. By concentrating on these activities within a defined period, you create a sense of accomplishment and free up mental space for more significant priorities.

2. Exercise

Another thing to add on to your morning routine can be exercise. Exercising first thing in the morning can set your energy for your entire day as morning workouts jumpstart your metabolism. They also increase the production of endorphins, improving mood and reducing stress levels. While you’re exercising, you’re less likely to encounter distractions making it an excellent way to get away from your computer screen and all those notifications.

3. Healthy Breakfast

A healthy breakfast is often called the most important meal of the day. Breakfast fuels your body and brain after a night of fasting when your blood sugar levels are at their lowest. A nutritious breakfast can help replenish your energy reserves and the initial boost is essential for cognitive functions like concentration, memory and problem-solving. Skipping breakfast can lead to fatigue, irritability and difficulty focusing, which can derail your morning and set the wrong tone for the day.

For busy mornings, make-ahead breakfasts can be a game changer. Overnight oats are a simple, customisable option: combine rolled oats and non-dairy milk, possibly mix in some chia seeds and leave in a jar in your fridge overnight. You can prepare toppings like fruit and nuts to add in when you’re ready to eat it. Preparing breakfast ahead helps you make sure you start your day nourished and focused and energised even on your busiest mornings.

4. Set Intentions or Goals for the Day

If you find yourself feeling overwhelmed and not sure where to start and what to start with, setting intentions and goals for the day can transform how you approach your time and tasks, helping you get more done in a more focused and purposeful way.

Unlike rigid to-do lists, intentions focus on how you want to feel or what you aim to achieve, such as staying present, being kind to yourself, or tackling that big problem that’s been sitting on your desk with assertiveness and confidence. Pair these intentions with actionable goals and the combination reduces overwhelm, increases clarity and keeps you on the right track through the day.

To put this into practice, dedicate a few quiet moments each morning to reflect on what matters most for that day. Write down one or two intentions and a small list of achievable goals. For example, an intention to “be assertive” could pair with goals like tackling high-priority tasks early. You’ll be boosting productivity but also creating balance and practicing mindfulness helping to give your day a clear direction with less.

5. Limit Screen Time

Productive people know that the way you start your morning can shape your entire day, which is why they resist the urge to grab their phone first thing.

Have you ever felt anxious looking at the news first thing in the morning and waking up to some disaster that’s happened on the other side of the world that you can’t do anything about?

Instead, choose an offline activities like journaling or stretching to ease into the day. A simple offline routine can help you feel calm and focused, giving you control over your morning instead of letting the outside world dictate it.

Try adding just one or two calming rituals to your start. Journaling can help you clear your head, set intentions whereas deep breathing or a short meditation can boost your mood and reduce cortisol levels. Or keep it simple and mindfully sip your coffee or tea without distractions, or read a few pages a book.

Final Thoughts

I know this is a lot of suggestions to add to your morning to try and reflect on what energy you’d like to achieve and pick the activity that will help you get there. If you’re really feeling stuck for ideas, maybe take a read of Atomic Habits by James Clear, which is not just about mornings, Clear suggests practical insights on how small, consistent habits can lead to significant change. His ideas on habit stacking can be especially useful for establishing a solid morning routine.