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.You wake up, it’s almost midday. You feel tired. You haven’t done anything yet, and the day feels almost over. It’s a normal feeling. But you could have had a totally different morning.
Let’s learn how to create a healthy morning routine, according to science! You just need to follow the 7 steps we’ll recommend.
Your morning will be super productive if you play free mind games.
What Makes a Good Routine
The morning routine for success is a popular topic lately. Many influencers and stars like to share their routines and tell you what’s best.
For example, there’s Ashton Hall morning routine. According to it, you’ve got to wake up at 4 AM, do sports, listen to a prayer, have contrasting showers, etc. Ashton Hall morning routine video might look simple and short with editing, but it’s unlikely most people could follow it.
Andrew Huberman morning routine is more manageable, as you’d have to wake up at 6 AM, do some exercises, and do yoga. Unfortunately, your first meal would be at 1 PM, which could be late for many.
Mel Robbins morning routine goes in six steps, from waking up immediately and not pressing the snooze button, to taking a morning walk. It’s even more manageable.
Finally, there are routines recommended by movie/media characters. You might have seen a morning routine meme about how the main character from the “American Psycho” movies does his skin care. According to Patrick Bateman morning routine, you do sports and spend a lot of time making your skin perfect.
If we combine all the best parts of these routines, we’ll get a formula for a good morning routine:
Mental Activation. A good regime should stimulate your brain and prepare you for intellectual work.
Physical Movement. A morning workout routine should wake up your body, but not deplete your energy for the day.
Mindfulness. A routine should calm you down and give you mental space before the noise of the day begins.
Purposeful Direction. A good regime gives you clarity on how to approach your day. Sometimes people make fun of some morning routine guy who spends his whole morning planning, but a little planning never hurts.
Nourishment. The routine should fuel your body and brain.
Simplicity and Sustainability. The morning routine list should be short and easy to follow.
The Best Morning Routine: 7 Steps
Now, what does science say about the besе routine? Here’s a 7-step morning routine checklist:
1. Wake Up Consistently and Get Out of Bed
You need to find a compromise between waking up early to do more things and waking up late enough to be energized. Don’t underestimate how much sleep affects brain performance.
Scientists recommend sleeping for at least 7 hours. Preferably, consistently. Waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally over time.
Avoid hitting snooze, as it disrupts your sleep cycle and often leaves you groggier. Standing up and moving within a few minutes of waking sends a clear signal to your body that it's time to start the day.
2. Hydrate and Get Natural Light
After a good sleep, your body is mildly dehydrated. Drinking a glass of water after waking up helps with digestion, metabolism, and energy.
We might roll our eyes when we see “that girl morning routine”, when she puts 5-6 glasses of water and doesn't move until she drinks them. Still, one glass of water after waking up didn't hurt anyone.
3. Move Your Body
Physical movement in the morning doesn’t have to be intense. The morning stretch routine helps move your sleepy muscles, but you’re not wasting energy. Morning stretching routine can increase blood flow, loosen stiff muscles, and release endorphins.
If you enjoy harder workouts, aim for 20–30 minutes of activity that energizes rather than exhausts you.
If you’re a senior and even stretching might be problematic, try Coordination Exercises.
4. Practice Stillness or Mindfulness
There’s a whole day in front of you. Better to start it calmly and determined.
Start your day with mental clarity by taking 5 to 10 minutes for silence, meditation, deep breathing, or gratitude journaling.
Morning yoga is a great pick too. It reduces stress, improves focus, and helps you stay calm and centered throughout the day. It’s also a chance to check in with yourself before the world demands your attention.
5. Eat a Nourishing Breakfast
A well-balanced breakfast stabilizes blood sugar and provides energy for your brain and body. Choose foods high in protein (like eggs, yogurt, or nuts), paired with fiber-rich carbs (such as oats or whole-grain toast) and healthy fats.
If you're aiming for a low dopamine morning routine, avoid sugary or highly processed foods. They can lead to energy crashes later.
6. Plan and Prioritize
Take a few moments to review your calendar or to-do list, or jot down your top three priorities for the day. This helps you start with intention rather than reacting to external demands.
Knowing what matters most helps guide your focus and reduces the stress of making new decisions. If the day somehow does not go like you planned… keep it together!
7. Avoid Digital Noise
Most morning routine ideas implement timeframes when you put away your smartphone and just think or read.
It’s hard to resist the urge to immediately check your phone, email, or social media. But it comes with advantages. It helps clear the mind. Starting with other people’s agendas or opinions can derail your mindset before you’ve even begun your day.
Morning Skin Care Routine
We couldn’t leave such a popular (and sometimes controversial) topic. Influencers often recommend trying a morning skin care routine. Should you really try it, and if yes, then when?
Morning face routine is good for you because it helps protect your skin for the remainder of the day and makes you look beautiful! Skin has its own circadian rhythm. Basically, skin repairs itself during the night and protects itself during the day. It’s amazing how the brain rewires itself via neuroplasticity.
Skin care routine order morning and night should come after showering, because that’s when the pores are open.
Morning Routine for Kids
Kids are different from adults, so their mornings are a bit different.
The school morning routine should start at least an hour before school. The kid should clean their teeth and have breakfast. Preferably together with parents. For a child, their routine should teach them independence, but parents still should be close in case a child needs help.
It’s unlikely that your child would consciously follow a rigorous morning regime, especially if your kid has ADHD symptoms. You could make their mornings more fun with a colourful morning routine chart and gamifying some steps.
Mind Elevate
Playing computer/smartphone games in the morning is not good for you. You know what is good? Brain games from Mind Elevate.
Mind Elevate has over 6 game categories, like:
Memory games
Logic games
Attention games
Brain training games
Musical games
The app tracks your progress, so you always feel productive. If you want to develop your concentration, memory, logical thinking, and reaction speed, try this app. It takes only 5 minutes to play, but the effects are good.
Mind Elevate is supported on iOS/Android devices.
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