How to Create an Effective Morning Routine for Increased Energy and Productivity

When it comes to showing up as our best selves in all areas of life—work, family, friendships—it often boils down to one question: How can we truly be present and energized when we feel drained or unfocused before the day even begins? For many, the key lies in one simple practice: building a morning routine.

In my journey as a health coach and a woman balancing multiple roles, I’ve discovered that creating a morning routine wasn’t just about having a “good start” but about setting myself up for success. But, I’ll admit—it wasn’t easy. I often felt frustrated by advice that promised transformation overnight. Real change happened when I discovered the power of habit-building, one step at a time. I drew a lot from Atomic Habits by James Clear, a book that explores how small, consistent actions compound to create meaningful change over time.

Video preview of what my morning routine looks like this 2025

How will a morning routine impact your life?

As an Aquarius, my zodiac sign sometimes takes pride in breaking away from routine as much as possible. As much as I could blame the stars for not wanting to follow the rules I set for myself everyday, the benefits outweigh the cons.

Research shows that daily routines impact everything from our stress resilience to our energy levels and mood. Morning routines, in particular, have a significant influence on how we navigate the demands of the day. They give us a chance to proactively shape our day, rather than reacting to whatever comes our way. Without one, it’s easy to slip into a reactive mindset that leaves us feeling scattered and stressed by midday.

So, how do we create a morning routine that works for us—one that boosts our energy, supports our health, and feels sustainable?

Essential Morning Routine Habits and Their Benefits

After a lot of trial and error, I realized that a successful morning routine doesn’t have to involve 20 different habits. Instead, it’s about choosing a few, targeted actions that set you up for the day. I call these my Non-Negotiables, and they’re now habits that anchor my mornings, helping me feel grounded, focused, and ready to tackle what comes my way.

Here are my four morning non-negotiables, with research-backed benefits:

Movement (Walks or Strength Training) – Physical activity in the morning has been shown to elevate endorphin levels, improving mood and reducing stress hormones. It also boosts blood flow and oxygen to the brain, which is great for focus and clarity. This habit can be built up. Start with 20 jumping jacks in the morning and build up from there!
Sunlight – Exposure to natural light in the morning regulates our circadian rhythms, which affects our energy levels throughout the day and improves sleep at night. Plus, a little vitamin D never hurts! From his viral Sleep Toolkit, Stanford researcher Andrew Huberman recommends sunlight 30-60 minutes upon waking and more specifically 10 minutes on a sunny day and 20 minutes on cloudy ones (Huberman, 2021).
Balanced Breakfast (High Protein, Complex Carbs, Healthy Fats) – A nutritious breakfast stabilizes blood sugar and provides sustained energy. Protein, especially, supports muscle health and keeps us full longer, helping prevent those mid-morning crashes. From my coaching expertise, woman see the best results in their mood, energy and overall wellbeing with at least 25 grams of protein per meal.
Hydration with Greens and Minerals – Staying hydrated from the start of the day is essential for brain function and energy. Your body has been deprived of water all night. In the morning, experiment with adding minerals. You can simply add a pinch of sea salt and lemon to a cup of water in the morning or try mineral drops like the ones from Trace Minerals.

Simple hydrating mocktail recipe: water + pinch of sea salt + lemon or lime

Building Your Own Morning Routine: Starting Small & Staying Consistent

If you’re wondering how to get started, here’s the truth: building a routine that sticks comes down to starting small. As James Clear emphasizes in Atomic Habits, it’s not about how big the habit is; it’s about showing up every day. Focus on the system rather than the goal. A good morning routine is the system that makes those benefits possible over time.

Here’s a step-by-step guide to building a routine that’s both effective and realistic:

Step 1: Choose Your Non-Negotiables

Start by identifying 3-4 actions you can take every morning. You might begin with a glass of water, five minutes of stretching, or simply stepping outside for a few breaths of fresh air. Make sure these actions are achievable, even on busy days. They’ll serve as the foundation of your routine.

Step 2: Attach Habits to Existing Routines (Habit Stacking)

One powerful tactic from Atomic Habits is called habit stacking—attaching a new habit to an established one. If you already have a morning coffee, try pairing it with one of your new non-negotiables, like journaling or hydration. Linking habits makes them easier to remember and harder to skip.

Step 3: Start Small and Build Up

Trying to change everything at once can feel overwhelming, especially with busy schedules. Choose one action to start with and commit to it for a week. After a few days, add another. This way, your routine becomes a series of manageable steps, rather than a daunting overhaul.

Step 4: Track Your Progress and Celebrate Small Wins

Tracking isn’t just about accountability—it’s about celebrating the wins that keep you motivated. Small, consistent actions make a big difference. So if you drank your water every morning for a week, celebrate that! Progress breeds motivation, making you more likely to stick with it.

Step 5: Adjust as You Go

Lastly, be flexible. Morning routines should be adaptable, not rigid. If you find that one habit isn’t quite working, swap it out for something else that aligns with your goals. This process is about creating a routine that supports you, not one that adds pressure.

How to Get Started

Ready to create a morning routine that fits your lifestyle? Try starting with 3-4 non-negotiables that align with your needs and focus on building them into habits over time. If you’re feeling uncertain, don’t hesitate to reach out for support! As a health coach, I help clients design routines that align with their goals and lifestyles, setting them up for long-term success.

Creating a morning routine isn’t about perfection; it’s about progress and building habits that support your health and well-being. Taking these small steps will give you the focus, energy, and balance to show up fully in all areas of your life. And trust me, it’s worth it.

If you are looking for more support with your morning routine, send me a message at tanya@serotoninwithin.com for personalized guidance.