Not a morning person? I can relate. I love my sleep, and bouncing out of bed is not something that I do well. Shaking off the morning drowsiness and finding my motivation is difficult at the best of times, but with a bit of trial and error, I’ve found some things that work for me. Over time and with daily repetition, they have become habit – this helps me maintain structure in my rather chaotic life!
- Get plenty of sleep. To wake up feeling refreshed and motivated, you need to get a good night’s sleep. Plan for 7-8 hours of rest. Go to bed at roughly the same time each night, waking at the same time each morning. Routine is very good for your body and mind. Be consistent with this and you’ll soon notice it becomes a habit that serves you well.
- Sunlight exposure. Your body clock and corresponding sleep/wake cycles are reliant on light exposure in the morning and darkness at night. Opening up your blinds first thing allows that beautiful natural light to hit your retina, telling your brain it’s time to be alert and ready for the day.
- Exercise. I know morning exercise isn’t for everyone, but there’s plenty of research to suggest it’s a good thing! (1) Physical movement (ideally coupled with some fresh morning air!) gives your metabolism a boost and kick-starts the day.
- Hydration. A glass of water upon waking rehydrates the body and helps to flush the digestive system. You should avoid coffee for 1-2 hours after waking to allow your cortisol levels to peak naturally. You can add a splash of fresh lemon juice to your water to help cleanse and stimulate your digestive system if you like.
- Set your intention by preparing yourself mentally. We are all unique in terms of what clears and focuses our minds. For some, it might be meditation. For others, it might be writing a to-do list, or journalling. For me, I like to check my calendar and prioritise my tasks based on that. It’s really up to you, but some sort of mental preparation is excellent for improving your motivation and focus throughout the day.
I’d like to add that this is certainly not an exhaustive list; you can adapt and change your routine to what feels right to you. The most important thing is to have some sort of routine. If your routine currently involves rolling out of bed, into the shower and straight into your first mug of coffee, don’t feel obliged to instigate too many changes at once. In fact, research suggests that implementing only one or two changes at a time is likely to be far more successful (2).
Gentle habits can help you ease into your mornings with more clarity and calm. The key is consistency, not perfection. Start with one or two changes, and let your routine evolve in a way that supports your energy, your mindset, and your unique rhythm. Over time, you might just find that mornings become less of a struggle—and more of a sacred space to set the tone for your day.
(1) Shen, B., Zheng, H., Liu, H., Chen, L., & Yang, G. (2025). Differential benefits of 12-week morning vs. evening aerobic exercise on sleep and cardiometabolic health: a randomized controlled trial. Scientific reports, 15(1), 18298. https://doi.org/10.1038/s41598-025-02659-8
(2) Arlinghaus, K. R., & Johnston, C. A. (2018). The Importance of Creating Habits and Routine. American journal of lifestyle medicine, 13(2), 142–144. https://doi.org/10.1177/1559827618818044