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If you’re finding it hard to stay organized and motivated throughout your day, changing your morning habits could be the place to start. It’s never too late to start building a productive morning routine to set the tone for the rest of your day.


March 15, 2022

Did you know that what you do in the first hour after waking up can impact the rest of the day? While it may seem too simple to be true, many people overlook creating a productive morning routine. Implementing a few consistent steps into your evening and morning can leave you feeling happier, more relaxed and productive throughout the day. With these tips and some simple changes, you can be well on your way to an ideal morning!

1. Get a Head Start the Night Before

Oftentimes the quality and effectiveness of your morning is determined by your nightly habits. Studies have shown that an average person requires about 7 to 8 hours of sleep1. The amount of sleep you need depends on several factors, including your age, lifestyle and health. Once you establish what time you need to be in bed, it is important to then set aside a few minutes at the end of your evening to prepare for the next day. This is a great way to set your morning up for success and to help eliminate a few things off your to-do list. Here are a few examples of tasks you can accomplish the night before:

  • Plan your breakfast and lunch in advance.
  • Tidy up your main living space and kitchen.
  • Schedule your favorite morning brew to start first thing.
  • Lay out your clothes to help eliminate any decisions when you wake up.

2. Avoid the Snooze Button

Your willpower is at its highest in the morning. Hitting the snooze button can be detrimental to your morning routine. While you may intend to only get five more minutes of sleep, hitting snooze can quickly become a half hour. Once that alarm goes off and your sleep cycle is interrupted you do not return to the same sleep stage you were at, and you may find yourself to be groggy.

Try these steps to create a habit of waking up the first time your alarm goes off:

  • Wake up at the same time every morning. Allowing your body to fall into a routine can help set your internal clock.
  • Set an alarm that you’re happy to wake up to! Switch up your buzzing alarm with something more upbeat.
  • Turn on a light. This helps signal to your body it’s time to rise and shine.
  • Count to ten. The mornings that it seems impossible to get out of your cozy bed, count to ten. After ten seconds force yourself to get up and begin your day.

3. Keep Your Hands Off Your Phone

As tempting as it may be, reaching for your phone as soon as you wake up can derail your whole day. Checking your email or social media can put you in a reactive state of mind and is not helpful for having a positive mindset first thing in the morning. It’s easy to become distracted and get caught up aimlessly scrolling- which could potentially throw off the timing for the rest of your morning leaving you less time to do the things you need to do. It may seem hard at first, but it is good to challenge yourself to avoid your smartphone for the first hour of your day.

KEEP READING: How to Do a Digital Detox

woman drinking water and looking out a window

4. Reach for a Tall Glass of Water

Did you know that up to 60 percent of the human adult body is water2? After 7 to 8 hours of recommended sleep, your body can become dehydrated. Drinking two or three glasses of water first thing in the morning helps replenish your body and is a great way to clean out any toxins in the system. Staying hydrated is an essential step in maintaining good health. You need to drink water throughout the day and it’s best to get a head start on it bright and early. Some other benefits of hydrating in the morning are:

  • Increased energy
  • Fewer headaches
  • Healthy digestion

MedExpress Pro Tip: While you are drinking your water, take a few minutes to do some simple stretches. These can be done while you are still in bed or in the shower! Light stretching can be a simple and effective way of waking your body up naturally.

It’s important to consult with your primary care provider about how much water makes sense for your individual needs. Depending on your health, some may have fluid restrictions imposed.

woman writing notes in a notebook

5. Take Some Time to Plan and Set Goals

It is natural to put things off until later or say you will “do it tomorrow.” However, this can put a lot of pressure on your future self. Daily goals or even a to-do list can help keep you in check! Any form of goal setting can help organize your thoughts and make you less anxious later. You can classify your goals into categories such as personal or work and make them into a checklist. Start with three goals and try to accomplish those consistently each day before adding any more. Some examples of daily goals include standing up from your desk and stretching every two hours, going for a walk or even starting a gratitude journal writing down 3 to 5 things you’re grateful for daily.

KEEP READING: 5 Easy Ways to Stay Active at Work

There are so many ways to build your morning routine. The important thing to remember is that by committing to consistency in your morning routine, it will allow you to become the best version of yourself! Finding which tips work best for you may take some time. The important thing is to remain focused on your goals and how a worry-free morning can lead to a fulfilled day.


1 CDC: How Much Sleep Do I Need? Last updated March 2, 2017. Accessed February 21, 2022.

2 USGS: The Water in You: Water and the Human Body. Last updated May 22, 2019. Last Accessed January 23, 2022.

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