The Perfect Morning Routine (for a healthier and more productive day)

The perfect routine is nothing more than a combination of healthy habits that will make you feel energized, productive and satisfied. These tips are based on studies and findings and are quite simple to implement.


It's important to start your day hydrated - Drinking water can help you feel better, improve your skin, and increase your energy levels. Be careful not to overdo it, meaning you don't have to drink a lot at once. Instead, start in the morning when waking up, and drink consistently throughout the day. I like to have a glass of water on my desk as a reminder, and it works wonders. But you can also use a reusable water bottle if you prefer since it's more practical to carry with you throughout the day, whether to go to school, work, or the gym.


In the first hour of your day, go outside or catch some daylight in the first hour to get your vitamin D levels up - this will help you stay energized and motivated throughout the day. Daylight helps regulate circadian rhythms and mood. You can do this by exercising outdoors, walking the dog, or simply by going to a window or balcony to intentionally catch some daylight. This will help your body and mind to wake up. If you don't know what to do while catching daylight, here are more ideas:

  • Simply admire the landscape.
  • White on a gratitude journal to uplift your mood.
  • Take breakfast outside or next to the window.
  • Whatever you do, avoid engaging with tech devices.


Exercise should be done in the morning as well, as it releases endorphins in your brain which are responsible for making you feel happy and motivated. This also signals your body and mind that you are awake and active, preventing morning sleepiness. It's important to keep up with exercise to stay healthy and reduce stress. Choose an exercise suitable to your physical needs and capability. 


After exercising, take breakfast so that you can keep up with your energy levels all day long. Breakfast will boost your metabolism, keeping you full for longer, and improving brain function. Be mindful of what you eat in the morning, avoid sugary and premade (processed) foods, and opt for meals with natural ingredients, like protein, fiber, whole grains, and healthy fats, some examples: are eggs, nuts, yogurt, fruit, oatmeal, seeds, and so on.


Coffee intake after 1 to 2 hours of waking up is also a good idea to help with focus and productivity. Our body has its own mechanism to wake the body and taking coffee too early interferes with that. On another note, you don't have to drink it if you don't enjoy it. If you expose yourself to daylight, exercise, and have a healthy meal at breakfast you should feel energized enough for a wonderful and productive day.

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