But energy can sometime feel like the last thing you have, especially in the morning, and when you want to increase your productivity and results, coffee can only take you so far. To get more energy it helps, instead, to start at the source: you.

Incorporating self-care practices, especially in the morning, can be challenging. We’re all a little groggy and sluggish, and most of us are pretty much set in our ways. We get up, shower, get dressed, eat (or forget to eat), and that’s that. But investing more thought and time into morning routines can single-handedly change how the rest of the day unfolds. Imagine waking up with more energy, more flexibility, with less stress and fewer instances of anxiously rushing out the door.

The way you start your morning can make or break your day. Start your day at a frantic pace, and you’re more likely to feel run-down and exhausted come 4 p.m. Start your day strategically, on the other hand, and you’re more likely to have more energy throughout the day and sleep better once night falls. That’s because energy and self-control are finite resources that get depleted as the day goes on.

By adding some simple energy-boosting healthy habits to your routine, you’ll feel a sense of accomplishment and productivity before 9 o’clock hits (which is honestly the best feeling in the world). You’ll feel more positive throughout the day, improve your mood and your relationships with others, and you’ll be able to sustain your energy for everything on your to-do list.

How to perfect your morning routine for lasting energy


Get something done the night before

Get a head start on your morning routine before you go to bed. Lay out your outfit, get the coffee machine ready to go and take a few minutes to prioritize the next day’s goals and tasks. These small steps can save you energy and time come morning.

Go to sleep at a reasonable hour

The first step to a more energizing morning starts before your morning begins. It seems like a no-brainer, but sleeping early is the most productive step to getting the most out of tomorrow. The way you feel while you’re awake is dependent in part on your sleep habits. If you’ve been feeling groggy, irritable, or exhausted, you may not be getting enough quality sleep.

Adults need 7 to 9 hours of sleep. Setting a bedtime reminder on your phone is the tiny effort you can make to remind yourself it’s time to catch some sleep. Select a gentle alarm clock effect. Some alarm notifications are blaring and unpleasant, so pick one that softly wakes you. After you set your alarm, place your phone far enough from your bed but still within earshot so you can wake up.

Be thankful

Your morning routine should start also with some gratitude. Before getting out of bed, think of three specific things for which you’re grateful. This practice gives your mind a positive focus and helps you see opportunities throughout the day where others may see problems. It also just puts you in an awesome mood! Setting your mental tone in the morning can help you feel more ready to take on the day. Practise gratitude right from the time you wake up, and continue into it for as long as you can. Embrace the new day with positivity and joy and you’ll see how it affects you physically as well.

Stay Hydrated

While going through your morning routine and crushing that one essential task, make sure to stay hydrated. If you are used to drink more coffee than water during the day, you may want to reconsider your habits. After learning how hydration can impact focus, memory, anxiety, and energy, you may want to make some big changes and drink more water. As soon as you wake up, rehydrate your body with at least 2 glasses of water. Staying hydrated not only helps to kickstart your metabolism, but more importantly, after 6-8 hours without any liquid your body needs to rehydrate.

Do some breathing exercises

Breathing exercises can stimulate the body, as it raises oxygen within the circulation, which could make a person feel more awake. Long, deep breaths, or guided breathing meditation techniques may help someone feel more awake and alert.


Do some light stretches or a quick 10 minute workout as soon as you wake up, before breakfast. Morning stretches or a light workout helps to wake you up from grogginess and limber up. A little physical activity also improves mental health, and reduces tension or body aches that might have developed from the days before.

Eat a Healthy Breakfast

You’ve most likely heard that breakfast is the most important meal of the day. When you make time to eat a healthy breakfast (lean proteins, healthy fats, and whole grains), you’ll have more energy throughout the day and a stronger ability to focus and concentrate.