You don't have to wake at 5am or commit to hardcore exercise to improve your mornings. By working out a handful of habits that suit you and introducing them slowly, you can change your life, according to experts.
The first thing to note is that there is no single ideal morning routine. History's most productive people have wildly different approaches: Beethoven counted exactly 60 beans for his coffee, Victor Hugo downed two raw eggs, and Mark Wahlberg wakes at 3am for prayer and a cryo chamber session. However, having some sort of routine is key—a set of automatic actions that ease you into your responsibilities with momentum and a fresh mindset.
Behaviour change specialist Dr Heather McKee advises adding one change at a time. “When you focus on a single behaviour, you build confidence through quick wins, and give your brain the clarity and dopamine hit it needs to automate that action,” she says. Once that habit feels natural, you can layer in the next change.
There is no single best time to get up. If you can choose, work out your chronotype—whether you feel best earlier or later in the day. Most adults need seven to nine hours of sleep, and ideally you shouldn't need an alarm. Clinical psychologist Ellie Hambly recommends getting outside in morning light: “Trying to manage your diary around getting some daylight can make a huge difference in your mood.” Morning sunlight suppresses melatonin, boosts serotonin, and helps you sleep better at night. A short walk without your phone can activate your brain's default mode network, aiding creative problem-solving.
As for coffee, a 2024 review found no evidence that waiting 60-90 minutes prevents an afternoon crash. Caffeine can improve exercise performance, so have coffee 20-30 minutes before a workout if you like. Otherwise, do what's comfortable. Exercise first thing is beneficial if you can face it; morning exercise can help with fat burning, and strength training may be slightly better for muscle building. You can also retrain your body to work out effectively at different times by being consistent.
