Wellness (Morning Routine)

Introduction

Building a good morning routine is less about copying someone else’s schedule and more about designing a sequence of habits that align with your goals, energy rhythms and values. Based on behavioural science and performance psychology, some components include:

1. Start with Purpose, Not Perfection

Ask yourself:

• What kind of person do you want to be today?
• What do you want your mornings to achieve, ie calm, focus, health or productivity?

Define your intention first. For example:

You want my mornings to help me start calm, clear-headed and energised.

2. Set a Consistent Wake-Up Time

• Your circadian rhythm thrives on consistency.
• Aim to wake up within the same 30-minute window every day (even weekends).
• Avoid the snooze button as it fragments sleep and reduces alertness.

Tip: Place your phone or alarm across the room so you must get out of bed.

NB Aim for 7+ hours of sleep every night.

(for more detail, see other parts of the Knowledge Base)

3. Get Natural Light and Movement Early

• Within the first 10–20 minutes, expose yourself to sunlight or bright light. This boosts serotonin and helps regulate melatonin for better sleep that night.

“…Exposure to sunlight in the morning helps send a signal to the brain that it's time to wake up and helps to regulate our circadian rhythm - the body's internal clock that regulates our energy, immune system, hormones and metabolism…”

Emily Craig, 2025

Additional benefits of sunlight include:

-          exposure to sunlight (around 15 minutes) to create vitamin D; deficiencies of vitamin D can lead to weaken bones, teeth and muscles

-          sunlight alters levels of nitric oxide in your skin and blood; this reduces blood pressure, chance of heart attacks and strokes

• Pair sunlight with gentle movement (stretching, walking, yoga, or a few push-ups).

NB Movement and light together send a “wake-up” signal to your brain and hormones.

“...Your mindset for the day is often dictated by the way you spend the first 15 minutes…”

Liz Joy Hardie as quoted by Emily Craig, 2025

it is best to start with gentle stretches to help wake-up your muscles and mind. Some yoga poses can do this:

-          downward dog

“…It strengthens and stretches the whole-body including arms, abdomen and hamstrings while stimulating blood circulation helping calm your mind…”

Liz Joy Hardie as quoted by Emily Craig, 2025

-          cat-cow

“… Helps to release tension in your neck and upper back, helping to gently wake up your entire system…”

Liz Joy Hardie as quoted by Emily Craig, 2025

Furthermore, exercise helps your body metabolise your meals

“…exercise can improve insulin sensitivity and can reduce blood sugar and lipid (fat) levels in response to food eaten many hours later……People who exercise before breakfast burn double the amount of fat compared to those who work out after eating. This doesn't lead to any extra weight loss but, by forcing the body to use fat for energy, it does mean that the body can better respond to insulin, keeping blood sugar levels under control and lowering the risk of diabetes and heart disease…”

Javier Gonzalez as quoted by Emily Craig, 2025

Part of the exercise regime should involve deep breathing; it

“…can help support the nervous system, reducing stress and helping you to feel more relaxed and present…”

Liz Joy Hardie as quoted by Emily Craig, 2025

4. Mind Before Media

Avoid diving into emails, news or social media first thing in the morning. Instead, try:

• Meditation or breathwork (5–10 minutes)
• Journaling (gratitude, goals or reflections)
• Reading something uplifting (a few pages of a book or a daily quote)

This creates a mental buffer before the world’s demands flood in.

Gratitude practice can involve

“…Thinking of or writing down three things you are grateful for at the start of each day. When we practice gratitude, our brain releases dopamine and serotonin - neurotransmitters that instantly boost our mood……Daily practice can help reduce stress, improve sleep quality and fuel emotional resilience…”

Liz Joy Hardie as quoted by Emily Craig, 2025

NB it is very hard to be stressed and grateful at the same time!!!!!

5. Hydrate and Nourish

• Drink a large glass of water (you lose up to 500ml overnight). Furthermore,

“…Work towards the recommended daily 6 to 8 glasses (or 1.5 to 2.5 litres) per day……Mild dehydration is enough to decrease our brain power……Drinking 500 ml of 60° water in the morning after a 10 hour overnight fast increases gut contractions, compared with drinking cold water at 2°……Lemon juice has been shown to speed up digestion…”

Sammie Gill as quoted by Emily Craig, 2025

• Eat a balanced breakfast with protein, fibre, complex carbohydrates - if it suits your metabolism, eg, eggs and avocado toast, or oats with fruit and nuts.

“…Is probably a good idea to have a nutritious breakfast to set you up for the day ahead, to help regulate energy levels, to ward off hunger pangs and help with focus, alertness and productivity……Avoid protein bars as these are full of sugars, sweeteners, emulsifiers and thickeners…”

Sammie Gill as quoted by Emily Craig, 2025

“…Incorporating a fast of at least 12 to 14 hours between your final meal of the day and your first meal of the next is becoming increasingly popular because of its links with weight loss, blood sugar control and heart health…… Studies have found people, who eat breakfast are more active, slimmer and healthier…”
Sammie Gill as quoted by Emily Craig, 2025

NB

“…Need to be realistic and appreciate that we all live different lifestyles, have different routines and preferences……Need to do whatever works for you…”

Sammie Gill as quoted by Emily Craig, 2025

Drinking tea, especially green tea, with its anti-oxidants will benefit your health, ie can improve focus and attention, help recovery from daily stresses, reduce the risk of some cancers and Type II diabetes. You could need to have up to 6 cups daily. However,

“…Adding sugar, sweeteners, syrups or cream to your tea can offset the health benefits…”

Sammie Gill as quoted by Emily Craig, 2025

Drinking coffee

If you drink coffee, wait 60–90 minutes after waking—this avoids a cortisol spike (a stress hormone that makes you feel alert after waking up) and crash.

“…drinking coffee before eating can worsen blood sugar control……Can contribute to the development of Type 2 diabetes…”

University of Bath as quoted by Emily Craig, 2025

However,

“…A morning coffee helps shake off any feelings of drowsiness and offers an injection of focus and alertness. This is because of the caffeine that contains (typically around 100 mg per cup) blocking adenosine - a chemical produced in the brain that makes us feel sleepy…”

Emily Craig, 2025

Furthermore, coffee has other benefits, ie improve gut, heart and brain health. However,

“…Having more than 400 mg of caffeine per day can lead to headaches, irritability and stomach problems such as diarrhoea…”

Sammie Gill as quoted by Emily Craig, 2025

6. Plan or Review the Day

Spend a short time:

• Reviewing your top 3 priorities.
• Scheduling deep work first (when your mind is sharpest).
• Visualising success for key tasks or meetings.

This anchors your day in clarity and control rather than reactivity.

7. Optional Performance Boosters

If you want to add more:

• Cold shower or face splash (it activates alertness.)
• Affirmations or self-talk (primes confidence.)
• Creative time (early hours are ideal for problem-solving and writing.)

8. Build Gradually

Do not overhaul your mornings overnight. Add one new habit every week until your routine feels natural.

For example:

• Week 1: Set a fixed wake-up time
• Week 2: Add light + movement
• Week 3: Add journaling

9. Reflect and Adjust

Every few weeks, ask:

• “Does this routine make me feel better or busier?”
• “What can I simplify?”

The perfect morning routine evolves with your life stage, work and energy cycles.

Example (Balanced Morning Routine)

(source:Emily Craig, 2025)