Mornings are the foundation of our day as they set the tone for the hours ahead. Starting your morning in a healthy, positive way can have a significant impact on your mood, energy levels and overall well-being. In the book Tools of Titans, author 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: a solid morning routine and they are experimenters. Interestingly enough, another study showed that 92% of high performing, successful people report having a morning routine.(1) The evidence is clear that morning routines are a staple in living a highly productive and happy life. Here are the 6 most effective morning biohacks that can help you optimize your 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 regulates our circadian rhythm and increases the production of serotonin (responsible for regulating mood and energy levels). When we are exposed to natural light, our body suppresses the production of melatonin thus making us feel more alert and awake.
To incorporate sunlight into your morning routine, step outside for a few minutes. 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 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. Simple stretching exercises or a few minutes of yoga can be extremely effective. Light cardio exercises like jogging or jumping jacks will get your heart rate up and boost your metabolism. In fact, some studies 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)
After hours of sleep, our body is often dehydrated and in need of water 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. Electrolytes are also important for hydration throughout the day so make sure you’re getting your fill!
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 help you focus your mind, reduce stress and improve cognitive function. By taking some time to reflect on your thoughts or read something inspiring, you can set a positive tone for your day. 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. Creating a to-do list the night before or even journaling before bed to reflect on the day are also good ways to close a day positively and wake up refreshed and focused.
Fueling your body with nutrient-dense whole foods sets 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 and 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 “morning biohacks” can have a significant impact on your physical and mental health. However, 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 practices that work best for you and your lifestyle. Start with just one. Once you have that down, add another. With consistent practice, these good habits will set you up for success.
For more tips and the latest and greatest in health optimization, follow me on Instagram.
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.