How are you showing up today?

It was on a Zoom webinar during Lockdown that the idea of having a morning routine was first introduced. It was framed, back then, as the morning routine of highly successful people and so I am thrilled to pass on this wisdom and the personal insights I have experienced myself as a result of this practice too.

The wisdom shared on that call turned out to be life-changing.

Back then, my kids were much younger and more dependent, and whilst my husband was around first thing, it fell on me to ensure the dogs were walked, the packed lunches were made and everyone had what they needed for the day. There was little time for me to gather my thoughts or begin to consider what I needed to set me up for the day, and I would ‘land’ at work feeling on-edge and rushed.

I found myself naturally waking up earlier than my family, but until I heard about this practice, I would lie in bed wrestling with my desire to go back to sleep and the spiralling thoughts and to-do lists in my head.

So what changed?

I started setting my alarm for 5:45am.

I roll out of bed, throw on my clothes, drink a large glass of water with super greens and natural energy supporting supplements before heading out to the coast for an early morning walk/run or meander with my dogs. Whatever time of year it is, the early morning air, the quiet moments before the world wakes up and the gentle stirring of nature in the early morning light provides a deep nervous system reset; the kind that helps you to breath deeper, see more clearly and bring you back into the presence of what it is to be truly alive.

I may listen to music, a podcast or just enjoy the quiet of my surroundings and take the time before I return home to journal any thoughts or feelings that I find spirally my mind. When I return at 7am, the house is just stirring and I am ready to start my day the right way; from a place of grounded, balanced energies that in turn, help to regulate and ground the energies of my home and workplace.

This precious time-out, just for me, has changed everything. Depending on where I am in my cycle and how my energies serve me, it informs the intensity of exercise I commit to, and the extra self-care practices I fulfil.

Below is a list of some simple habits that you may want to adopt to help you to start your day the right way.

7 Morning Habits of Highly Successful People

1. Hydration

What to do: Drink 8–16 oz (250–500 ml) of water upon waking.

Why it works (Science):

• After 6–8 hours of sleep, your body is naturally dehydrated.

• Hydration kickstarts metabolism, supports cognitive function, and improves mood regulation.

• According to the Journal of Nutrition, mild dehydration can impair alertness and concentration.

2. Morning Sunlight Exposure

What to do: Get 5–15 minutes of sunlight within the first hour of waking.

Why it works (Science):

• Natural light regulates your circadian rhythm, boosting cortisol (a wakefulness hormone) and suppressing melatonin.

• According to  PLOS Biology, 2017; Journal of Clinical Sleep Medicine, 2018, early morning sunlight exposure increases alertness, enhances mood (via serotonin), and improves sleep quality later.

3. Movement or Light Exercise

What to do: 10–30 minutes of walking, stretching, yoga, or a short workout.

Why it works (Science):

• Physical activity elevates endorphins and dopamine, improving mood and motivation.

• According to Frontiers in Psychology, 2019; Journal of Sport and Health Science, 2017, it increases blood flow to the brain, enhancing focus, memory, and executive function.

4. Mindfulness or Meditation

What to do: 5–15 minutes of meditation, deep breathing, or gratitude journaling.

Why it works (Science):

• Reduces cortisol (stress hormone), calms the nervous system, and improves emotional regulation.

• According to JAMA Internal Medicine, 2014; Harvard Health, 2018, it strengthens prefrontal cortex activity — responsible for attention, decision-making, and impulse control.

5. Cold Exposure

What to do: Cold water swimming, a cold shower or splash your face with cold water.

Why it works (Science):

• Stimulates the sympathetic nervous system, increasing alertness and mental clarity.

• According to Medical Hypotheses, 2008, it triggers a release of norepinephrine, which boosts energy and improves mood.

6. Intentional Planning or Goal Setting

What to do: Write down top 1–3 priorities or intentions for the day.

Why it works (Science):

• Engages the executive function centers of the brain.

• According to the American Psychological Association, 2002, it increases a sense of purpose, reduces decision fatigue, and improves task performance.

7. Nourishing Breakfast (Optional but Beneficial)

What to do: Eat a balanced breakfast with protein, fiber, and healthy fats.

Why it works (Science):

• Stabilises blood sugar levels, preventing energy crashes and brain fog.

• According to the American Journal of Clinical Nutrition, 2013, it fuels neurotransmitter production, especially acetylcholine and serotonin, which influence memory and mood.

  
  

As a kinesiologist, I help people reconnect with their body and the wisdom it holds. The whisper of the subtle messages that our bodies speak are often overridden by the noise of our environments or the deeply conditioned stories we tell ourselves. It’s not until our body starts shouting (in the form of illness or dis-ease) that we are forced to stop and listen.

Wherever you are in the world and whatever your environment supports, I encourage you to take some time just for you in the mornings, to quieten the noise and truly feel. This deep listening and support for your mind and body allow

you to respond differently, with more clarity and confidence to respond rather than react. You will notice that your productivity and performance will be elevated, your mood will be enhanced and your joy for life will return.