How to Seize the Morning, According to The Experts

Your morning routine can set the tone for your entire day. And there’s no better time than now, as holiday chaos is nearing its peak, to give your a.m. routine an overhaul. We sought the advice of five Scouted health experts and they all agree that a few tweaks is all it takes to set yourself up for success.

Sleep is crucial. You’ve heard it before, but it bears repeating, eight hours of sleep—or at minimum seven—is essential to a productive day, says Arthur C. Martin, MD, FACC, cardiologist with Hattiesburg Clinic Heart & Vascular in Hattiesburg, Mississippi. “Research suggests that when you don’t get enough sleep, you are more prone to forgetfulness, making mistakes, and have trouble concentrating,” explains Macarena Corral, PsyD, LP, co-founder of the Center for Collaborative Health in Edina, Minnesota. “Similarly, when you aren’t well rested, it takes a toll on your mood, making you more likely to be irritable or impatient throughout the day, which impacts everything from your ability to be successful to your school or work relationships.”

Prepare for your day the night before. A successful morning begins in the evening. Get the coffee prepped, lay out a good outfit, and make sure you’re clear on what’s on the next day’s agenda before hitting the sheets, advises Stella Cook, trainer/owner of Base Moves Pilates in Durham, North Carolina (and online). “Doing so will allow you to wake up with a clear mind and have more time to focus on things you’d like to prioritize, such as self-care,” explains Louisa DiLeone, LPC-S, and owner of Bloom Counseling in Huntsville, Alabama.

Resist tuning into your phone. There’s no question the urge is real to check your phone upon rising, especially if it’s your means for waking. DiLeone advises delaying news, notifications, and work-related messages until after you’ve completed your morning routine. “You’ll have greater control over your schedule and mood, rather than reacting to external factors that could derail you,” she says. 

Set an intention every morning⁠. Spend some time first thing thinking about your aim or purpose for the day. It can be as simple as “today I will be present,” or “today I will seek joy.” “This one small habit can have a profound effect on your life,” says Courtney Fox, marketing specialist, wellness guide, and yoga instructor at CIVANA Wellness Resort & Spa in Carefree, Arizona. “By acknowledging what matters most each morning you cultivate incredible inner strength, clarity of purpose, and a calm center so you can meet each day with the very best of who you are.”

Get moving. After you’ve had a moment to set your intention, journal, or do some inspirational reading, Fox recommends heading outdoors to get some sunlight and 20-30 minutes of movement. Cook seconds that it doesn’t necessarily matter what type of movement you choose, as long as you spend some time getting into your body. “Put on some music and do some stretching, twisting, lunging, bending, breathing, and shaking out to get sorted for the day,” she says. “If it’s done outdoors, all the better!” 

Hydrate and break the fast. We get it, you may not be hungry first thing in the morning, but giving yourself fuel in morning hours is crucial for your body and brain, Martin advises. Fox encourages her clients to drink plenty of water, including a full glass upon waking, and to eat a nutrient dense breakfast. “Think protein, fiber, and lots of color in the form of fresh fruits and vegetables, to regulate energy expenditure throughout the day,” she explains.  

Consistency is Key. A good bedtime and morning routine will look different for everyone based on their childcare and work responsibilities. But regardless of the routine you choose, Corral notes it’s important to be consistent with it. Make changes if necessary, but know that you will notice the benefits with time and repetition. And the more you stick to your routine, the more you will crave this special time you’ve carved out for yourself every morning. 

TSG Tip 466 from Stella Cook, trainer/owner of Base Moves Pilates in Durham, North Carolina; Louisa DiLeone, LPC-S, and owner of Bloom Counseling in Huntsville, Alabama; Arthur C. Martin, MD, FACC, cardiologist with Hattiesburg Clinic Heart & Vascular in Hattiesburg, Mississippi; Macarena Corral, PsyD, LP, co-founder of the Center for Collaborative Health in Edina, Minnesota; Courtney Fox, marketing specialist, wellness guide, and yoga instructor at CIVANA Wellness Resort & Spa in Carefree, Arizona. Base Moves Pilates appears in The Scout Guide Raleigh, Durham, & Chapel Hill. Bloom Counseling appears in The Scout Guide Huntsville. Hattiesburg Clinic Heart & Vascular appears in The Scout Guide Hattiesburg. Center for Collaborative Health appears in The Scout Guide Minneapolis. CIVANA Wellness Resort & Spa appears in The Scout Guide Phoenix & Scottsdale.