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9 Things The Best Morning Routine For Energy Needs
Aug 03, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

9 Things The Best Morning Routine For Energy Needs

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 15 min read
9 Things The Best Morning Routine For Energy Needs

Waking up to a new day should feel exciting, right? But let's be honest; not everyone feels a burst of energy first thing in the morning.

That's exactly why you're here, searching for the best morning routine for energy. And good news—you've found just the thing!

Think of a morning where you wake up early, not to the jarring sound of an alarm, but with a sense of purpose. You ease into the day with meditation and mindfulness, setting a calm yet energized tone. 

Then, exercise your body, followed by a nourishing breakfast. And here's a pro tip: tackle those challenging tasks first for an extra kick of accomplishment. Keep the vibe positive with uplifting self-talk, and maybe even jot down a few thoughts in a journal.

Sounds like a morning game-changer, doesn't it? Well, we've got all the details lined up for you. Stick with us, and let's turn those groggy mornings into a powerhouse of energy and positivity!

9 Steps to Supercharge Your Morning for a Dynamic Start

1. Wake Up Early

Imagine a world where the best morning routines for energy are universally known and adopted. The whispers among the successful converge on one point: the "5 AM Club."

But why is rising early touted as the perfect morning routine?

At the crack of dawn, the world is quieter and less demanding. This serenity offers an uninterrupted sanctuary, an ideal time for reflection, planning, and setting the tone for the day. 

But let's address the elephant in the room. Transforming into a morning person isn't an overnight feat.

It requires a good morning routine that ensures you get enough sleep and a good night's rest. Here's how to make this shift smoothly:

  • Gradual Adjustments: Instead of springing forward an entire hour, try setting your alarm a few extra minutes earlier each day. This slow transition is gentler on the body and mind.
  • Cold Shower Magic: While it might sound daunting, a cold shower is a tried-and-true method to kickstart your alertness. It's a natural jolt to your system, waking up every cell in your body.
  • Evening Prep: A great morning starts the night before. Cultivate a nighttime ritual that ensures your morning isn't rushed. This, in many ways, crafts your ideal morning routine.

Incorporating these steps positions you among those enjoying the silence of the early hours and sets the stage for an energized, productive morning and day.

2. Practice Meditation and Mindfulness

Practice Meditation and Mindfulness

In the hustle of daily life, we often overlook one essential element that can radically transform our morning routine for energy: intentional silence.

As we rise, perhaps an hour earlier now, harnessing the calm can provide more energy than you'd expect. Believe it or not, these benefits of meditation are backed by science (1).

Why is this silence so powerful? It gifts us with clarity and purpose. It also allows us to focus and concentrate better

In the tranquil moments of the early day, our minds can sift through the clutter, prioritizing tasks and setting meaningful intentions.

This isn't just a healthy routine; it's a productivity hack that allows you to achieve more each morning.

3. Move Your Body

There's a reason why an energizing morning routine often includes some form of exercise.

As the saying goes, a body in motion tends to stay in motion. Moreover, research confirms (2) that exercise can boost your energy levels.

And it's not just about muscles and stamina; there's a direct correlation between movement and increased brain activity. When you move, you wake up your body and jumpstart your brain.

But wait! Before you worry about not having a gym membership or lacking the time for an elaborate workout every morning, take heart. 

An effective morning routine doesn't necessarily demand an hour of intense exercise.

From stretching your limbs in bed to a quick home-based routine, there are options to suit every lifestyle.

4. Eat a Healthy Breakfast

Eat a Healthy Breakfast

Ever wonder how to start your day with energy that lasts? The answer might be on your plate.

Breakfast isn't just another meal—it's the initial fuel for our engines, and top performers know its significance. They aren't just mindful about when to eat, but what to eat.

Dive into the breakfast habits of champions, and you'll quickly notice a pattern. It's not about fancy dishes or trendy superfoods. 

Instead, it revolves around a well-rounded foundation: proteins, good fats, and complex carbs. Here's why this trio matters:

  • Proteins for Power: Think of proteins as the building blocks. Whether for muscle repair after a workout or to keep you satiated longer, a dose of protein in your healthy breakfast can make all the difference. Eggs, Greek yogurt, or protein shakes can be quick picks.
  • Good Fats for Fuel: Don't shun fats; embrace the right kind. Avocados, nuts, and seeds offer the type of fat that provides sustained energy without the crash.
  • Complex Carbs for Consistency: The slow release of energy from complex carbs ensures you don't burn out by mid-morning. Oats, whole-grain toast, or quinoa are superb choices.

Remember, if you do not have time to cook, you can always use natural supplements for energy.

For example, incorporating mushroom powder in your morning smoothie can give you the nutrients you need without spending much time in the kitchen.

5. Learn Something New to Stimulate Your Brain

Reading or absorbing educational content isn't just a pastime; it's a catalyst, a spark plug for your mental energy. Research shows that (3) reading strengthens the brain.

You see, many top performers weave learning into the fabric of their morning routine. Why? 

Because kickstarting your day with knowledge isn't just about information; it's about stimulation. And this stimulation can ignite an energy that stays with you, pushing you to think, innovate, and execute.

But how can you fit learning into an already-packed morning routine? The key is adaptability:

  • Audiobooks - The Modern Age Elixirs: Whether preparing your morning meal or jogging, pop in your earbuds and dive into a world of knowledge. It's learning, hands-free.
  • Podcasts - Byte-Sized Brilliance: If you feel you can't commit to a book, podcasts are your answer. These offer various topics in digestible episodes—perfect for the morning go-getter.
  • Summarized Reads - Quick Insights: Today, platforms offer summarized versions of popular books, condensing hours of reading into mere minutes. Get the gist, grasp the message, and go!

6. Tackle Challenging Tasks First

Tackle Challenging Tasks First

We've all been there: a looming task that sits heavy on our minds, casting a shadow over our entire day. It's like a constant background noise affecting our mood, concentration, and energy. 

But what if we could flip the script? Enter Brian Tracy's game-changing concept: "Eat That Frog!"

What's this about a frog, you ask? 

Well, Tracy brilliantly likens our most daunting task to a big, slimy frog. His advice is simple yet profound: If you had to eat a frog, it's best to do it first thing in the morning. 

By tackling the most challenging task on your to-do list—the "big frog"—at the start, you remove the primary energy drainer and set the tone for a productive, energized day.

7. Practice Positive Self-talk

Words are powerful. They can shape realities, paint worlds, and, most importantly, dictate our inner narrative. 

Every morning, as the sun paints the sky with hues of hope, you have the choice: What story will you tell yourself today?

Enter affirmations and positive self-talk—a tool, an art, an energy elixir.

Ever noticed how a single negative comment or self-doubt can pull your energy down faster than gravity? Flip the coin, and the power of positive statements can lift your spirits and supercharge your day in ways caffeine could only dream of.

Science (4) tells us that our thoughts can impact our physiological state. Starting the day with empowering statements can increase our happiness and energy levels. When you tell yourself, "I am capable," every cell in your body listens and responds.

8. Practice Journaling

Practice Journaling

In the whirlwind of life's constant hustle, there's an underrated tool that promises clarity, focus, and, believe it or not, a surge of morning energy: journaling.

At first glance, scribbling down thoughts might seem like a simple, perhaps even trivial act. Yet, many top performers vouch for the incredible power packed within this habit. 


Because introspection is the silent guardian of continuous growth. And growth, in its essence, is energetic.

Our minds can be compared to browsers with too many tabs open. Journaling helps close unnecessary tabs, allowing for smoother, faster, and more energetic functioning. When you declutter your mind, you're making space for focused energy.

You're giving your day purpose and direction by noting your goals and aspirations. And there's a unique energy in purpose—an invigorating force that drives you forward with clarity and vigor. 

9. Cultivate Connections

In a digitized era, where screens often mediate our interactions, the true essence of connection might seem diluted. 

But make no mistake, genuine human connections—personal or professional—remain a potent source of energy, inspiration, and growth. In fact, research confirms (5) that social connections possess numerous physical and mental health benefits.

Imagine this: The simple act of receiving a heartfelt message in the morning or sending out a quick note of appreciation. The ripple effects? A surge of positive emotions, elevated mood, and, yes, a significant energy boost to kickstart your day.

Take a moment to send a good morning text or an appreciation note to a loved one. This act not only boosts your mood but also strengthens your bonds.

A quick hello or an update to a colleague or client can set a productive tone for the day. It's networking and relationship-building wrapped in one.

FAQs About Best Morning Routine for Energy

How Long Should My Morning Routine Be To See Noticeable Results In Energy Levels?

A good rule of thumb is to aim for a morning routine that lasts anywhere from 30 minutes to 2 hours. This gives you enough time to hydrate, eat a healthy breakfast, exercise, practice mindfulness, and plan your day without feeling rushed.

The most crucial aspect isn't necessarily the length of your morning routine but its consistency. Practicing your morning routine daily will bring the most noticeable changes in your energy levels. It's better to have a shorter routine that you can stick to daily than an extensive one you abandon after a few days.

What Are The Essential Elements Of A Morning Routine For Energy?

A morning routine for energy primarily hinges on a combination of mental, physical, and emotional activities. Mentally, meditation, mindfulness, and journaling provide clarity and focus. Physically, engaging in exercise or movement gets the blood flowing, kickstarting our body's natural energy production. 

Nutritionally, consuming a balanced breakfast with proteins, good fats, and complex carbs ensures sustained energy throughout the day. Emotionally, cultivating connections or indulging in positive affirmations can uplift the spirit. And finally, setting clear priorities ensures you're geared up to tackle the day's challenges with vigor and enthusiasm. These elements lay the foundation for a day full of vitality and purpose.

Can I Modify My Morning Routine On Weekends Or Holidays?

Absolutely! Flexibility is critical to maintaining a sustainable morning routine. On weekends or holidays, when you likely have more free time and less structured obligations, it can be an excellent opportunity to extend or modify parts of your morning routine.

For instance, if you usually meditate for 10 minutes on weekdays, you might extend this to 20 minutes or more on weekends. You could spend a longer time on a relaxed breakfast, take a more extended workout session, or incorporate activities you might not have time for on weekdays, like reading a book or taking a morning walk in a nearby park.

However, while adjusting your morning routine on weekends or holidays is fine, maintain consistency. For instance, if you aim to wake up without an alarm clock, radically changing your wake-up time on weekends can disturb your body's natural circadian rhythm and make it harder to wake up early during the week.

Key Takeaways

As the golden rays of dawn stretch across the horizon, how we embrace our mornings becomes the compass for the rest of our day. We've delved deep into the rituals and routines the most energetic and successful individuals incorporate into their dawns. 

From the silent introspection of journaling to the vibrant pulse of physical activity, each element of an effective morning routine is a stepping stone to harnessing boundless energy and potential. 

Remember, it's not just about following a regimented list but finding what resonates with you, fuels your spirit, and sets your day on a trajectory of success and fulfillment. Start tomorrow with just one or two of these healthy habits, and gradually weave them into the fabric of your mornings. Because when you energize your dawn, you're not just setting the tone for the day but sculpting a life of purpose, passion, and boundless energy.

How do you kickstart your mornings? Do any of these routines resonate with your current practices? We'd love to hear from you. Drop your insights and experiences in the comments below, and let's continue this energizing conversation!

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  1. The benefits of meditation and mindfulness practices during times of crisis such as COVID-19, (1),
  2. Active and sedentary behaviors influence feelings of energy and fatigue in women, (2),
  3. Reading skill and structural brain development, (3),
  4. The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks, (4),
  5. The Connection Prescription: Using the Power of Social Interactions and the Deep Desire for Connectedness to Empower Health and Wellness, (5),

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