A 6-Step Morning Routine for Success
Do you know someone who seems like they can achieve a week’s worth of productivity in just one day? Even more impressive than that, some of these people seem to operate at maximum productivity without feeling stressed out about it.
A carefully planned morning routine can give anyone a taste of that power — in fact, many successful people say that their morning routine is the reason for their success. But what should be in your morning routine, and how can you get started? Read on for six easy ways to upgrade your morning routine.
Step 1: Wake Up Early and Hydrate
This might be the hardest part, especially if you love to sleep in and stay cozy in bed. This is exactly why getting up early is a great place to start when you’re getting into a new morning routine.
Waking up early can help you feel less stressed since you’ll have more time to get ready for your day. Some studies also show that waking up a few hours earlier can lower anxiety and depression and improve mental performance.
Once you wake up, make sure you start your day with a glass of water. Drinking water first thing in the morning can help you stay hydrated, boost your metabolism, and increase your energy. Who wouldn’t want all of those benefits?
You might be wondering how this works. Basically, after hours of sleep, your body is slightly dehydrated. Rehydration first thing in the morning helps jump-start your metabolism, improves blood flow, and restores electrolytes. These are all key when it comes to keeping your brain focused and alert.
That first glass of water also signals to your digestive system that it’s time to wake up and get moving. Plus, drinking water before coffee can help provide a buffer for your stomach to keep heartburn at bay.
What To Do
When it comes to choosing a wake-up time, consider how much time you’ll need for the other steps in your morning routine. You’ll also want to make sure you’re getting the recommended seven to nine hours of sleep each night.
And remember: While waking up early is powerful, don’t think you need to force yourself into a 4 A.M. wake-up call. Studies show that consistency is just as important for aligning your sleep with your natural circadian rhythm.
As for water, it’s generally recommended to drink eight to 12 ounces of water within 15 minutes of waking up. If plain water feels too boring, squeeze in a little lemon for flavor and add vitamin C.
Some people even keep a glass on their nightstand so it’s the first thing they do before their feet hit the floor. And if you’re working out in the morning, staying hydrated becomes even more important, as water supports muscle function and helps prevent fatigue during exercise.
Step 2: Move Your Body
Now that you’ve woken up early and are nice and hydrated, it’s time to get moving! When you make exercise a part of your morning routine, it can increase your energy and focus, lighten your mood, and boost your metabolism.
If you’re just getting started, make sure to start slow and work your way up to full workouts. Start with some easy options like light stretching, some yoga, or a brisk walk. Once you feel ready to take on harder workouts, consider working with a personal trainer in the gym or following some YouTube videos at home.
What To Do
Think of your morning workout like a menu. You can easily mix and match based on your energy and fitness level — there’s no need to start your workout on hard mode.
Here’s an example of a mini workout plan for each fitness level:
- Beginner Plan (15 Minutes) : Five minutes of light stretching or mobility (neck rolls, arm circles, and hip openers) and a 10-minute brisk walk.
- Intermediate Plan (20 Minutes) : Five minutes of dynamic warm-up (jumping jacks, high knees, and hip swings) and 15 minutes of bodyweight training (push-ups, squats, planks).
- Advanced Plan (25 Minutes) : Five minutes of mobilization, 10 minutes of HIIT (burpees, mountain climbers, and jump squats), and 10 minutes of core work (sit-ups, planks, and Russian twists).
Evidence Snippet : Research backs up these benefits — just a 20-minute walk elevates BDNF (brain-derived neurotrophic factor) levels, which helps sharpen focus and supports memory through the first half of your day.
Once you’re done exercising, you’ll want to shower. Instead of letting the water get so hot your mirror steams up (hey, no judgment here!), try taking a cold shower instead. Cold therapy can lower depression and anxiety by stimulating your vagus nerve, increase your metabolism, and lower inflammation in your muscles to help you recover from your workout.
Step 3: Fuel Your Body With a Balanced Breakfast
When you’re in a rush, breakfast is often one of the first things to go on the back burner. Now that you have tons of extra time in the morning, make sure you fuel up with nutritious food.
Aim for a good balance of carbs, fats, and proteins, and include plenty of fiber to help you feel full and energized throughout the day. If you still end up being pressed for time (don’t worry — we all have those days), you can still make a quick veggie smoothie, grab a cup of overnight protein oats, or scramble some eggs before you rush out the door.
If you’re like 62 percent of Americans, you probably drink coffee with your breakfast (or instead of it) every day. However, loading up on caffeine first thing in the morning isn’t the best way to set yourself up for success. If you overdo it on caffeine, you could end up with stress, anxiety, heart palpitations, and jitters.
Instead, opt for a low-caf option like our Mushroom Coffee+. It’ll give you enough energy to help you tackle your day with enthusiasm, but not enough that you’re paralyzed by caffeine side effects.
What To Do
Saying “eat more protein for breakfast” is way easier said than done — we get it. If you’re not religiously tracking your macros, it can be hard to know how much protein is in each serving, which foods to prioritize, and how much you need to eat.
Here are three sample breakfast meals to get you started:
- Chia Pudding With Berries : Mix 3 tbsp chia seeds with 1 cup almond milk, refrigerate overnight, and top with fresh berries.
- Macros (Approx.): 300 calories | 9g protein | 12g fat | 36g carbs | 14g fiber
- Savory Oats With Egg & Spinach : Cook ½ cup oats in water or broth, stir in sautéed spinach, and top with a fried egg.
- Macros (Approx.): 320 calories | 14g protein | 11g fat | 40g carbs | 7g fiber
- Veggie Omelet : 2 eggs, ½ cup diced veggies (peppers, mushrooms, spinach), and ¼ avocado on the side.
- Macros (Approx.): 350 calories | 20g protein | 22g fat | 12g carbs | 6g fiber
These options keep you energized without spiking your blood sugar, making them great fuel options for a productive morning.
Step 4: Practice Mindfulness or Meditation
After you’ve worked out and eaten breakfast, take your coffee somewhere cozy and try strengthening your mind/body connection with some meditation. You can use a meditation or breathwork tool like Calm or Othership or simply set aside five minutes to notice the sensations around you. You can even meditate with your coffee!
Meditation can actually lower stress, which makes it a great way to get yourself in the game each morning. If you find your mind wandering during meditation, you can always try journaling, visualizing goals, or practicing gratitude instead.
What To Do
Not sure where to start? Try this simple three-sentence breathing exercise: Inhale deeply through your nose for four seconds, hold for four, exhale slowly for four, and pause for four. Repeat this “box breath” cycle for two minutes. It’s short enough to fit into any morning but powerful enough to reset your nervous system.
And if meditation isn’t for you, that’s okay — there are plenty of ways to be mindful. Here are some other ways you can incorporate mindfulness into your morning:
- Write 3 things you’re grateful for.
- Answer the prompt: “What would make today feel meaningful?”
- Take a 2-minute walk outside and notice 3 details you usually overlook.
You can also try incorporating a brain-supporting supplement like our mushroom coffee. This blend features lion’s mane mushroom and L-theanine, which can both help support focus, relaxation, and brain power.
Step 5: Reflect on Personal Growth
Before you step out the door, try setting aside 10 to 15 minutes to reflect on yourself. Take some time to write in a journal or look in the mirror and think about areas you’d like to grow in over the next week, month, or year. Make sure you also take some time to look back on all you’ve accomplished!
It’s also a good idea to set aside some time for personal development like learning, discovering new hobbies, or developing skills. Granted, you might need more than 15 minutes a day to learn about computer programming or knitting (or whatever else you want to learn), but it’s a good place to start.
What To Do
If you’re staring at a blank page, wondering what the heck you should be writing about, don’t stress. Your morning routine isn’t graded, and there’s no right or wrong way to do it — unless you spend half an hour frustrated at a blank journal page.
Here are some simple journal prompts that can help you reflect on your success:
- What did I learn yesterday?
- What’s one thing I’m grateful for right now?
- What’s one small action I can take today to move toward a bigger goal?
- Where did I surprise myself recently?
- If today had a “theme word,” what would it be?
And when it comes to personal development, just remember that even tiny investments compound over time. A quick five-minute language-learning app streak or reading just one page of a book each morning may not feel like much, but over the course of a year, that’s hours of new skills and knowledge.
Step 6: Plan Out Your Day
Finally, make a schedule for your day. Write down everything you need to get done and organize your list in order of priority. Then, make sure you set aside time for all of your high-priority items to ensure you get to them. Lastly, block out some time for deep work — you know, the kind where your phone is on Do Not Disturb and your computer notifications are turned off.
Some people prefer doing this in the evening so that when they wake up, their day is already planned out. However, if you have more mental clarity in the morning, it might be best to plan your day over breakfast. At the very least, double-check the plans you made in the evening and make sure they still line up with your goals for the day.
What To Do
Break your day into focused blocks, such as “8 to 10 A.M.: Deep Work,” “10 to 11 A.M.: Meetings,” or “1 to 2 P.M.: Admin tasks.” Giving each type of task its own home on your calendar makes you less likely to procrastinate and more likely to protect your most productive hours.
You can also use a priority matrix to help you identify which things need more of your time. If you’re not sure where to start, try the Eisenhower Matrix:
- Urgent + Important: Do these first (e.g., deadlines, health needs).
- Important + Not Urgent: Schedule these (e.g., long-term projects, skill building).
- Urgent + Not Important: Delegate if possible (e.g., routine admin).
- Not Urgent + Not Important: Eliminate or save for downtime (e.g., scrolling social media).
This simple framework takes the stress out of decision-making and ensures your energy goes toward what matters most.
Frequently Asked Questions
How long should my morning routine be?
The sweet spot for most people is anywhere between 15 and 45 minutes. That’s long enough to hydrate, move your body, fuel up, and center your mind without eating up your entire morning. If you’re just getting started, aim for the shorter side and build from there. Remember, consistency matters more than anything else.
What if I’m not a morning person?
You don’t have to transform into a morning person overnight. Start by shifting your wake-up time gradually — maybe 15 minutes earlier each week until you land on a schedule that feels good.
At the same time, try to wind down earlier at night so you’re not running on fumes. You can also pair your early wake-up with something enjoyable like your favorite playlist or a comforting mug of mushroom coffee (hello!), so mornings feel less like a chore and more like a reward.
Can I do these steps out of order?
Absolutely. Your morning routine is more like a toolkit than a strict checklist. Some people meditate before breakfast, while others prefer to move their body first and journal later. The key is to hit all the elements (hydration, movement, nutrition, reflection, and planning) at some point before your day officially starts.
Should I plan my day in the morning or the night before?
There’s no wrong answer here — it really depends on how your brain works best. If you like waking up with a ready-to-go plan, prepping the night before can be a game-changer. But if you feel more clear-headed and intentional in the morning, plan your day while sipping your coffee.
Some people even do a quick “double-check” in the morning to adjust last night’s plan. Do what helps you feel most grounded and in control.
How long does it take to see results from a new morning routine?
Some benefits (like feeling less rushed or more hydrated) kick in right away — sometimes on the very first day. However, the real magic happens over time.
Stick with your routine consistently for at least three to four weeks, and you’ll start to notice deeper changes like sharp focus, steady moods, and a sense of momentum that carries into every part of your day.
The Bottom Line
So, there you have it — the simple secret to help you be successful overnight. Okay, that might be a bit dramatic, but still — these six steps are like a recipe that can help you transform your mornings and make the most of each day.
Remember that you don’t have to dive into all six steps right away. Instead, you can start with one or two, adding another every so often to help you ease into the new routine.
Of course, having the right routine isn’t the only way to supercharge your morning — you also need the right fuel. If you’re looking for razor-sharp focus, extra motivation, and some zen to top it all off, try one of our mushroom blends today.
Sources:
Benefits of Waking Up Early | Sleep Foundation
Water: Essential for your body | Mayo Clinic Health System
How Much Sleep Do You Really Need? | National Sleep Foundation
Five Benefits of Exercising in the Morning | Piedmont Healthcare
6 cold shower benefits to consider | UCLA Health
NCA releases 2020 National Coffee Data Trends, the "Atlas of American Coffee” | NCAUSA
Meditation: A simple, fast way to reduce stress | Mayo Clinic
How Much Water Should You Drink a Day | University Hospitals
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