6 Science-Backed Morning Rituals to Jump-Start Your Day

Head into the workday with mindfulness, focus, and energy.

For most people, stress levels are highest in the first hour after they wake up. It’s called the cortisol awakening response. In the morning, we’re anticipating the demands — and the stress — of the day to come. 

That’s one reason why the beginning of our day is the most important time to build habits that uplift us, whether we’re early risers or working the night shift. So here are a few ideas to inspire your morning routine:

• Try a 5-minute morning meditation.

Meditation has been shown to reduce stress, improve emotional regulation skills, and increase productivity. By increasing the amount of gray matter in your brain, a meditation habit can improve your decision-making skills, your attention span, and even your memory.

• Create a hydration ritual.

Our brains simply don’t function at full capacity when we’re dehydrated. Make it easier to hydrate by using a beautiful cup, putting your water glass in an obvious place, or even doing a morning gratitude practice while you hydrate.

• Stack your caffeine habit.

For many of us, the most reliable step in our morning routine is making a cup of coffee or tea. While making your morning beverage, use it as a mindfulness reminder. Do a deep-breathing exercise or a 5-minute journal session to set the tone for the rest of your day, without adding time.

• Repeat a positive affirmation for the day.

Research shows that positive affirmations improve our self-concept by boosting our feelings of self-worth. Reminding yourself of your value can help you move through the day unencumbered by negative self-talk and more resilient in the face of stress.

• Take time to move your body.

Depending on your preference, this might mean doing a morning yoga flow or heading to the gym, but it can also be simple, like doing a few seated stretches before work. Light movement boosts blood flow to your brain and gives you a hit of mood-boosting endorphins for the day ahead.

• Step outside.

Our sleep-wake cycles are highly influenced by light. Getting a few minutes of direct sunlight first thing in the morning jump-starts your energy levels by telling your body it’s time to be awake, and boosting your levels of Vitamin D, which suppresses melatonin, the sleep hormone.