Throughout my highschool career, how I start my mornings can honestly make or break my days, especially when my days are loaded with rigorous classes and long school hours. These are some of the different ways I like to start my morning to get my mind right.
Remember, having the most optimal morning routine begins with discipline, doing it when no one is holding you accountable, doing it when you are coming up with every excuse not to do it. It’s all about getting 1% better!
1. Get Sunlight Within 30 Minutes of Waking Up ☀️
The Science:
Exposure to natural light in the morning helps regulate your circadian rhythm (your body’s internal clock) and boosts serotonin, the neurotransmitter linked to mood and energy. Morning sunlight also suppresses melatonin (the sleep hormone), making you feel more awake.
- Step outside for 5–10 minutes of natural sunlight, even if it’s cloudy.
- If you wake up before sunrise, consider using a light therapy lamp to mimic natural light.
2. Move Your Body for At Least 5 Minutes 🏃♀️
The Science:
Exercise in the morning increases dopamine and endorphins, making you feel more energized and alert. Even light movement gets blood flowing to the brain, improving memory, problem-solving, and focus.
- If you’re short on time, do 5-10 minutes of stretching or yoga.
- For an extra boost, try a short walk outside—bonus points if you combine this with morning sunlight!
3. Drink Water Before Caffeine 💧☕
The Science:
After 7-8 hours of sleep, your body is dehydrated, which can lead to fatigue and brain fog. Rehydrating first thing in the morning kickstarts metabolism, improves cognitive function, and helps wake you up.
- Drink a full glass of water before reaching for coffee.
- Add a pinch of electrolytes or lemon to boost hydration.
4. Set an Intention for the Day 🎯
The Science:
Studies show that setting a daily intention increases motivation and productivity. This practice helps the brain focus on what truly matters instead of getting lost in distractions.
- Ask yourself: “What’s one thing I want to accomplish today?”
- Write down 1-2 priorities to give your day direction.
5. Avoid Your Phone for the First 30 Minutes 📵
The Science:
Scrolling first thing in the morning floods your brain with dopamine spikes and overstimulation, making it harder to focus and increasing stress levels. Instead, a calm, intentional morning routine allows your brain to wake up gradually.
- Resist checking notifications immediately after waking up.
- Replace screen time with a mindful activity like reading, journaling, or deep breathing.