Mornings are the foundation of our day, and they set the tone for the hours ahead, so starting your morning in a healthy and positive way can have a significant impact on your mood, energy levels, and overall well-being. In the book Tools of Titans, Tim Ferriss, who has interviewed hundreds of world-class performers in all domains to extract their tactics, tools and routines, says that successful people have two things in common: 1. A solid morning routine and 2. They are experimenters. Interestingly enough, another study showed that 92% of high performance and successful people report having a morning routine.(1) The evidence is clear that morning routines are a staple in living a highly productive and successful life. Keep reading to explore some of the most effective biohacks that can help you optimize your morning routine.
One of the most effective biohacks to kickstart your day is to expose yourself to natural sunlight as soon as possible after waking up. Sunlight helps regulate our circadian rhythm and increases the production of serotonin, which is responsible for regulating our mood and energy levels. When we are exposed to natural light, our body suppresses the production of melatonin, which makes us feel more alert and awake.
To incorporate sunlight into your morning routine, take a few minutes to step outside and soak up some sun. Even on cloudy days, the natural light can help improve your mood and set a positive tone for the day ahead. You can combine this with movement and grounding by taking a five to ten minute barefoot walk outside in the sunshine.
Movement and stretching are essential biohacks that can help you increase blood flow, release tension, and improve flexibility. Even a few minutes of light exercise or stretching can have a significant impact on your energy levels and focus throughout the day.
You don’t need to spend hours at the gym or follow a complex exercise routine to incorporate movement into your morning routine. Some simple stretching exercises or a few minutes of yoga can be an effective way to wake up your body and mind. You can also try some light cardio exercises, like jogging or jumping jacks, to get your heart rate up and boost your metabolism. In fact, some studies do show that “exercise snacking” can be more effective. This means doing a quick five minute brisk walk, or twenty squats, or ten pushups, every hour.(2)
Hydrating your body with water is another essential biohack to include in your morning routine. After hours of sleep, our body is often dehydrated and in need of hydration to function properly. Drinking water in the morning can help you increase your energy levels, improve digestion, and flush out toxins from your body.
To make sure you stay hydrated throughout the day, aim to drink a glass of water as soon as you wake up. You can also add some lemon or lime juice to your water for some extra flavor and nutrients.
Practicing mindfulness and gratitude are powerful biohacks that can help you set a positive tone for your day. By focusing on the present moment and expressing gratitude for the things in your life, you can reduce stress and anxiety and improve your overall well-being.
To incorporate mindfulness and gratitude into your morning routine, try some simple meditation or breathing exercises. You can also take a few minutes to write down a few things you’re grateful for or visualize your goals for the day ahead. By taking some time to focus on the present moment and express gratitude, you can start your day on a positive note.
Journaling or reading can be effective biohacks to improve your morning routine. Both activities can help you focus your mind, reduce stress, and improve your cognitive function. By taking some time to reflect on your thoughts or read something inspiring, you can set a positive tone for your day.
To incorporate journaling or reading into your morning routine, set aside a few minutes before you start your day to write in your journal or read a book. You can also try listening to an audiobook or podcast if you’re short on time. If you’re tight on time in the morning, you can create a to-do this the night before or even journal before bed reflecting on the day.
Lastly, a whole food breakfast is a great way to fuel your body and set the tone for the day. When it comes to breakfast, try to avoid sugary cereals, processed foods, and fast food breakfast sandwiches. Additionally, research has shown that a diet rich in whole, unprocessed foods will encourage the growth of good bacteria in the gut, helping to establish a strong immune system.(3)
A healthy breakfast will give you the energy you need to start the day, help keep you full and satisfied until lunchtime, and provide your body with the nutrients it needs to function optimally. Click here for a guide on how to eat more whole food foods mindfully.
Incorporating these biohacks into your morning routine can have a significant impact on your physical and mental health. It’s important to remember that developing a morning routine takes time and experimentation. What works for one person may not work for another, so it’s important to find the biohacks that work best for you and your lifestyle. Start with just one, and once you have that down, add another. With consistent practice, these biohacks can become habits that set you up for success.
1. Todorov, Author: Georgi, and Georgi TodorovGeorgi Todorov is the founder of ThriveMyWay. “14 Amazing Morning Routine Stats and Facts.” Learn Digital Marketing, 17 Oct. 2022, https://thrivemyway.com/morning-routine-stats/
2. Kotifani, Aislinn. “‘Exercise Snacks’ May Be as Good as (or Better than) Traditional Workouts.” Blue Zones, Blue Zones, 30 Apr. 2021, https://www.bluezones.com/2021/02/exercise-snacks-may-be-as-good-or-better-than-traditional-workouts/.
3. Leeming, Emily R., Abigail J. Johnson, Tim D. Spector, and Caroline I. Le Roy. “Effect of diet on the gut microbiota: Rethinking intervention duration.” Nutrients 11, no. 12 (2019): 2862.