A Morning Routine That Isn't Insane

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A Morning Routine for People Who Live in Reality

Ever seen those viral " routines" floating around social media? You know the ones - where some guy with perfect lighting tells you that waking up at 4am to chug raw eggs and do ice baths is the only path to success?

Look, I'm all for morning routines, but let's be real - you don't need to dunk your face in Saratoga water, wipe a banana peel on your face or spend an hour writing in your journal to have a decent day.

Instead, here's what actually works for normal humans who want more energy without doing whatever that guy did:

Four Simple Morning Game-Changers

Water First: Your body's thirsty after sleep - more than you realize. A full glass of water before coffee does wonders. I started adding a pinch of sea salt to mine last year, and it genuinely makes a difference to how quickly I feel alert. Nothing fancy required.

Chase Some Daylight: There's something almost magical about morning light. Even just 5-10 minutes can reset your internal clock and boost your mood. I notice the difference on rainy days when I skip this - everything feels slightly "off" until afternoon.

Just Move a Little: Forget perfect workouts. Even the simplest stretches or a quick walk around the block wakes everything up. Some days I just do a few squats while waiting for the kettle to boil. It's not about fitness goals - it's about feeling alive in your body.

Protect Your First Hour: This was the hardest change for me, but gave the biggest reward: keeping my phone away until I've had some time to myself. Whether you read, journal, or just savor your breakfast in peace - giving yourself this space changes everything that follows.

The Science Behind Morning Light

This study looked at how bright light in the morning affects sleep for students who spend most of their time in an office setting. Over one workweek, 12 students were exposed to either bright light (similar to daylight) or regular office lighting for 1.5 hours in the morning. Researchers tracked their sleep using wearable devices and sleep diaries.

The results showed that bright morning light helped improve sleep quality. Students slept more efficiently, had less disrupted sleep, and spent less time in bed awake. It also helped them fall asleep earlier, fall asleep faster, and feel less groggy in the mornings compared to their usual routine.

The study suggests that starting your day with bright light could be a simple way to improve sleep and feel more alert during the day — especially for people who work indoors.

Action Plan:

• Electrolytes and hydrate first thing in the AM

• Get some sun (or bright light)

• Move a little

Bang. Great morning routine that didn’t take 5 hours.