It doesn't matter when you goto sleep, you must wake up at the same time everyday. This can vary for a 15 minute window before or after, but consistently waking up at the same time will give you consistently better sleep. This is mainly because your circadian rhythm is guided by your wake-up time rather than your bedtime. When you first do this, you won't notice the difference for several days up to a week, but eventually you will feel it. Even if you've been out all night before, wake up at the same time everyday.

Everyone knows and hears this but not enough people practice it. Even just a few minutes of quiet meditation right after you wake up can “clear the state” of your mind. It gives that quiet space to approach the day with more clarity and intention, instead of feeling instantly weighed down by your to-do list. If you take the time to track it during the rest of the day you'd be surprised how it may help your emotions. You'd most likely become much calmer and less reactive.

It’s a powerful routine that helps you feel more grounded, intentional, and connected to your day’s purpose.

We’ve found that a few minutes of movement in the morning may completely shift how your day starts. Whether it’s a quick walk, a few stretches, or a short workout, you get a natural energy boost. It wakes you up, gets your blood flowing, and helps you shake off that grogginess that sometimes lingers after waking up. Just like Winnie the Pooh. Up and down, up and down! (My daughter has been obssessed with his moring stretches lately). What’s amazing is how it may lift your mood too. Those feel-good hormones such as endorphins, dopamine, and serotonin kick in, and you might notice you're calmer and more focused. Even 10–15 minutes of movement can make a profound difference in how you feel throughout your day!

Try to get some sunlight in your eyes asap. If it's dark use the lights but once the sun comes up, step outside and look around. Exposure to sunlight in the morning helps set your circadium rhythms. Don't look directly at the sun obviously, but about ten minutes of looking around when there is light out will do wonder. Looking from behind the window doesn't count! You actually have to step outside.

Again we all know the basics but here are a couple things you may not have heard. After hours without fluids, your body needs to rehydrate to help kick start your metabolism and boost your energy levels. A glass of water in the morning can work wonders. It not only helps get your blood flowing, it also helps flush out toxins, support digestion, and gets your stomach ready for a nourishing breakfast. Adding a small spoonful of himalayan salt in it can help bring up your electrolytes to ensure you are working at your best mental capacity.

Something else you may not know. Stay clear of sugars and refined carbohydrates. Your body is in a fasted state in the morning so the introduction of a quickly digestible carbohydrate will mop up all your excess insulin resulting in a quick blood sugar rush followed by a mood altering crash that will leave your body (and mind) in a psycho physiological unstable state- ALL DAY. Which can only be refreshed upon the next circadium rhythm cycle (sleep cycle). This is not a joke.

So what should you eat? It's best to give some sort of digestible protein as soon as you wake up. Something like Full fat Greek yogurt with berries and nuts offer protein and antioxidants to fuel your brain and keep you satisfied without giving excess sugars. If you’re on the go, a low sugar smoothie packed with spinach, berries, and a scoop of protein powder is an easy, vitamin-rich option. And for something savory, eggs with avocado deliver healthy fats and proteins to keep you sharp.

Eating a nutritious breakfast helps keep your blood sugar stable, which means no mid-morning irritability or brain fog, just steady energy and a clear mind to tackle whatever comes your way.

When you set your intention for the day, don't overwhelm yourself with a long to-do list. Instead, focus on one or two things you truly want to accomplish or feel by the day’s end. Write these intentions down—it makes them feel more real and helps you stay on track. You can jot them in a journal or even on a sticky note and keep it somewhere you’ll see throughout the day.Yes digital apps are all the rage these days. Notifications here, little pings there, but there’s something powerful about physically writing it down, it feels like a REAL promise to yourself.

Another idea? Change your phone background to reflect your goals or a gentle reminder of what you’re aiming for. It’s a simple way to keep your focus without having to think too hard about it.

Also, try to frame your intentions positively. Instead of thinking about what you want to avoid—like saying, “Don’t get distracted”—focus on what you want to invite, like, “Stay focused on what matters.” That small shift in how you phrase things can help you stay optimistic and centered. It’s all about setting yourself up to feel good about your day.

We know how tempting it is to reach for your phone first thing in the morning – but wow, it can be a trap! Notice that whenever you start your day by scrolling through your phone, time slips away way too easily. You think, “Oh, just a quick check!” but before you know it, 15–20 minutes are gone. And to your surprise, you end up feeling more tired, almost as if you never fully wake up. It’s weird how something that feels like it should be harmless can actually make you feel kind of foggy and drained. But the science checks out! By swiping throug your phone, you're accelerating your dopaminergic response which can set the tone for the day to be more impulsive and less present. Want to be more present with your kids? Don't pick up the phone until after you spend time with them.

Resist the urge to check your phone as soon as you wake up and focus on your morning routine instead. You might find yourself feeling more energized and in charge of your day. It’s a small shift, but it can have a big impact.

Having a list means, you know exactly what needs to be done. So, you no longer have to fumble around and waste your time figuring out where to begin. A to-do list may help you feel more focused and give you a sense of direction, especially on busy days where you can get distracted easily.

Plus, don’t you find it fun and satisfying to check things off the list? Even small tasks feel like mini accomplishments, and that momentum might keep you motivated throughout the day. Having a list just makes everything feel more manageable, and it’s a great way to start the day with a sense of purpose. But let's get real, how do you create a todo list if you don't know what you want to do? -We'll get to that in a second.

This is a biggie and kind of funny, because you are literally starting your day, before you start your day. Anyway, setting up the night before can transform your mornings into a calmer, more enjoyable experience by removing the stress and rush that often accompany the start of the day. When you prepare things like your outfit, breakfast, or a to-do list the evening before, you eliminate decision fatigue in the morning, allowing you to focus on more important tasks and start your day with a clear mind.

This simple habit can also save time, as you’re less likely to be scrambling to find items or plan your schedule last minute. By having everything ready, you create a smoother morning flow and reduce the chances of feeling overwhelmed or stressed. This preparation helps you start your day with a sense of control, purpose, and ease, making it easier to stay focused and positive throughout the day.