Here is My Simple, Research-based Morning Routine

A well-structured morning routine shapes your entire day. It signals to your body and mind that you’re beginning with intention, not inertia.

Science backs this up. A consistent routine builds momentum, regulates energy, and primes you for focus and well-being.

In my workshops, people often ask about the perfect morning routine. The truth? There’s no universal formula. But there is one thing to avoid—grabbing your phone the moment you wake up. The little glass screen can wait. Instead, start with something that fuels you before letting that scroll finger loose.

In this article, I’ll share the routine that transformed my mornings—bringing clarity, energy, and even a few laughs to me, my family, and possibly the neighbours.

Why Morning Routines Matter

Psychologically, a consistent morning routine can reduce stress and anxiety by providing a sense of control and predictability. It helps you prioritize your tasks and goals, making you more productive and focused throughout the day. Biologically, morning routines can align your body’s natural rhythms, improve energy levels, and enhance overall health.

Dr. Andrew Huberman, a neuroscientist at Stanford University, emphasizes the importance of morning sunlight exposure to regulate circadian rhythms and promote better sleep and mood. Additionally, incorporating practices like hydration, grounding, and movement can support your physical and mental health in various ways.

The Steps of a Thoughtful Morning Routine

1. Going to the Bathroom and Brushing Teeth

Why: Brushing your teeth immediately after waking up is important for oral health. It helps remove plaque and bacteria that accumulate overnight, reducing the risk of cavities and gum disease.

Supporting Evidence: The American Dental Association recommends brushing first thing in the morning to eliminate overnight bacterial buildup and protect enamel from breakfast acids. Research published in the Journal of Clinical Periodontology indicates that brushing before breakfast significantly reduces the bacterial load in the mouth, enhancing oral hygiene.

In Ayurveda, cleaning the mouth immediately after waking is recommended to eliminate toxins (ama) that accumulate overnight, promoting overall oral health and well-being. This practice helps to remove bacteria and impurities, setting a fresh and healthy start to the day.

2. Drinking Water with Celtic Sea Salt

Why: Drinking water with a pinch of Celtic sea salt first thing in the morning helps rehydrate the body, balance electrolytes, and support adrenal function.

Supporting Evidence: Dr. Andrew Huberman supports this practice for its role in hydration and nerve function. Celtic sea salt contains trace minerals that aid in maintaining electrolyte balance and improving digestion. A study in the Journal of Trace Elements in Medicine and Biology highlights the benefits of trace minerals found in sea salt for electrolyte balance and overall health.

3. Grounding (Earthing)

Why: Once considered “woo-woo,” standing barefoot on the earth, also known as grounding, is believed to reduce inflammation, improve sleep, and enhance overall well-being by connecting with the earth’s natural electric charge.

Supporting Evidence: Research published in the Journal of Environmental and Public Health suggests that grounding can influence blood viscosity, reduce pain, and improve mood. Gary Brecka also emphasizes its impact on blood platelets and stress reduction.

4. Breathing Exercises

Why: Intentional breathing helps reduce stress, improve oxygen intake, and enhance mental clarity. You could try Tactical Calm: long, deliberate exhalations (in for 3, out for 5) or box breathing (in for 4, pause for 4, out for 4, pause for 4). This may evolve into a powerful meditative practice.

Supporting Evidence: Studies show that controlled breathing can lower cortisol levels and improve cognitive function by activating the parasympathetic nervous system. Research published in Frontiers in Psychology indicates that deep breathing exercises can significantly reduce stress and improve mental clarity.

5. Morning Sunlight Exposure

Why: Exposure to natural sunlight in the morning helps regulate the circadian rhythm, improving sleep quality and mood.

Supporting Evidence: Sunlight exposure stimulates the suprachiasmatic nucleus, which helps set the body’s internal clock. Morning sunlight is linked to increased production of serotonin, a neurotransmitter that regulates mood and sleep. A study published in the Journal of Affective Disorders supports the role of morning light exposure in regulating circadian rhythms and improving mood.

6. Stretching Routine

Why: Stretching helps improve flexibility, reduce muscle tension, and increase blood flow. What better time to increase flexibility than straight after waking. Cats and dogs do this automatically—and for good reason!

Supporting Evidence: Regular stretching can prevent injuries and enhance physical performance. Research in the Journal of Strength and Conditioning Research shows that stretching activates muscles and joints, preparing the body for the day’s activities.

7. Chest-Beating for Joy (Optional)

Why: This isn’t backed by science, but it is backed by joy. I like to inject a bit of fun into my routine, so I started running up and down the garden, jumping on furniture, beating my chest, and embracing my inner primate.

Playful, physical activity like this boosts mood, increases energy, and reminds you not to take yourself too seriously. After all, we’re just talking monkeys on a spinning rock, orbiting a giant fusion reactor in space. Might as well have some fun with it.

The alternative is what researchers call “forward ambulation”—also known as walking. It may be less concerning for your neighbours.

Supporting Evidence: Laughter and physical movement release endorphins, the body’s natural feel-good chemicals. Engaging in playful activities can reduce stress and improve emotional health. Research published in the American Journal of Lifestyle Medicine highlights the benefits of laughter and playful physical activity on stress reduction and emotional well-being.

Conclusion

Incorporating these steps into your morning routine can transform how you start your day. Research supports each element, highlighting its benefits and importance for overall well-being. By taking control of your mornings, you set the stage for a productive, positive, and intentional day.