It was during a Zoom webinar in the midst of lockdown that I first heard the phrase “morning routine of highly successful people.” That simple phrase planted a seed. The wisdom shared on that call turned out to be life-changing.
At the time, my children were much younger and more dependent. While my husband was around in the mornings, it fell on me to ensure the dogs were walked, the packed lunches were prepped, and everyone had what they needed to face the day. It left little to no room for me to gather my thoughts or even consider what I needed to feel prepared and present. I would arrive at work feeling rushed, frazzled, and ungrounded. I found myself naturally waking up earlier than the rest of the household, but I would often lie in bed battling the urge to go back to sleep and wrestling with the spiralling thoughts and mental to-do lists.
So, What Changed?
I started setting my alarm for 5:45 AM
I’d roll out of bed, throw on my clothes, drink a large glass of water with super greens and natural energy-supporting supplements, and head out to the coast for an early morning walk, run, or gentle meander with my dogs.
No matter the season, the fresh air, the quiet before the world wakes up, and the subtle stirrings of nature provide me with something deeply regulating—a nervous system reset. It’s the kind that helps you breathe more deeply, see more clearly, and return to the sacred presence of what it is to be truly alive.
Sometimes I listen to music or a podcast. Other times I savour the silence. Before heading home, I take a few moments to journal any thoughts or feelings that are circulating. By the time I return at 7:00 AM, the house is beginning to stir—but I feel grounded, balanced, and ready. These early morning rituals have not only transformed how I show up for my family and work but have given me the clarity to respond rather than react. I’m no longer running on empty. I’m aligned, energised, and prepared.
This sacred, personal time has changed everything.
Depending on where I am in my menstrual cycle and how my energy is flowing, I adapt my movement and self-care practices accordingly. This body-led way of starting my day has allowed me to better honour and listen to myself—something I also help others achieve in my work.
Morning Habits of Highly Successful People
These small yet intentional practices can help you step into your day with clarity, confidence, and calm.
Hydration
What to do:
Drink 8–16 oz (250–500 ml) of water upon waking.
Why it works (Science):
After 6–8 hours of sleep, your body is naturally dehydrated.
Hydration jumpstarts metabolism, supports cognitive function, and enhances mood.
The Journal of Nutrition notes that even mild dehydration impairs alertness and concentration.
Morning Sunlight Exposure
What to do
Get 5–15 minutes of sunlight within the first hour of waking.
Why it works (Science):
Regulates circadian rhythm by boosting cortisol (wakefulness hormone) and suppressing melatonin.
PLOS Biology (2017) and *Journal of Clinical Sleep Medicine (2018) report improved mood (via serotonin) and better sleep later in the day.
Movement or Light Exercise
What to do:
Engage in 10–30 minutes of walking, stretching, yoga, or light cardio.
Why it works (Science):
Elevates endorphins and dopamine, lifting mood and motivation.
Frontiers in Psychology* (2019) shows enhanced blood flow to the brain, improving focus and memory.
Mindfulness or Meditation
What to do:
Spend 5–15 minutes on meditation, deep breathing, or gratitude journaling.
Why it works (Science):
Lowers cortisol levels and calms the nervous system.
JAMA Internal Medicine* (2014) and Harvard Health*(2018) highlight improved attention, decision-making, and emotional regulation.
Cold Exposure
What to do:
Take a cold shower, swim in cold water, or splash your face with cold water.
Why it works (Science):
Stimulates the sympathetic nervous system, increasing alertness.
Medical Hypotheses (2008) reports increased norepinephrine release—boosting energy and mood.
Intentional Planning or Goal Setting
What to do:
Write down your top 1–3 priorities or intentions for the day.
Why it works (Science):
Activates executive functions in the brain.
American Psychological Association* (2002) notes increased focus, reduced decision fatigue, and improved performance.
Nourishing Breakfast (Optional but Beneficial)
What to do:
Eat a balanced breakfast with protein, fiber, and healthy fats.
Why it works (Science):
Stabilises blood sugar, preventing crashes and brain fog.
American Journal of Clinical Nutrition* (2013) links it to neurotransmitter production—fueling memory and mood.
As a kinesiologist, I help people reconnect with the wisdom of their bodies. Often, our internal messages—the ones whispering what we truly need—are drowned out by external noise or outdated stories we continue to believe.
More often than not, we don’t listen until our bodies start shouting in the form of illness or burnout.
So, wherever you are in the world and whatever your current reality, I encourage you to reclaim just a small portion of your morning. Gift yourself the quiet. The space. The intention. Let your morning be a love note to your future self—a ritual that grounds you, lifts you, and reminds you that joy, presence, and vitality are yours to claim.
