Start2024 right. It really is true — the morning does set the tone for the rest of your day. And giving some attention to creating a morning routine might make you manage your daily stressors, whether they are in human, non-human, or paw form, a lot better — is a great way to start your year.

Decision fatigue is a thing. Deciding on whether you need to shower or not, drinking tea or coffee, and wearing the white or blue shirt, will wear you out in the AM. But, once your morning routine is established, you remove a decision-making step (or four) from your day and save precious time and energy, while boosting happiness and decreasing stress as you can achieve even the smallest of tasks.

Don’t know where to start? We’re here to help you out with some pointers. Remember, we’re only human — sticking to habits that you can realistically incorporate into your life consistently will help you feel better about your day. Even if you can achieve just one thing — you are on the right track.

The holidays are a good time to begin. As counterintuitive as this may sound, if you are lucky enough to have just an easier, shorter working day, or a day or two off, using it to set up the pillars of your routine will help you set your pace for a few weeks or months … until the next longer holiday when you can reset and start again.

#1- We hate to say it, but your morning routine actually starts with your night routine.Sorry, night owls, but an early bedtime really does make all the difference.Setting a fixed bedtime and wake-up time helps set your circadian rhythm which improves your overall quality of sleep. Basically, your morning routine is most effective when paired with a good nighttime routine.

To do this, adjust your alarm for when to wake up and when to sleep. You should aim for at least seven hours of sleep — even if you intend to wake up at 4am — anything less is linked to poor health, says the Mayo Clinic. Not only that, you underperform at work and your health starts going down that slippery slope. It’s a tricky balance and we covered the nuances here.

That means that if you have to get up earlier, you need to go to bed earlier. This may seem self-explanatory, but sometimes we can get wrapped up in a late-night doom-scroll (more on that later) or stay up because…well, we are adults and no one is around to prod us into bed.

#2- Fight off the urge for morning coffee just for a little bit. Instead, try a glass of water as soon as you wake up. If you haven’t heard, water is kind of magical for your health. It regulates body temperature, lubricates your joints, and protects sensitive tissues. Overnight, your body naturally becomes dehydrated, so it’s important to replenish when you get up.

You’ll get a better complexion and improved cohesion: A glass of water in the morning can improve mentalperformance, and boost metabolism by up to 30%, all while keeping you looking pretty with improved skin.

By drinking coffee early you’ll also crash early — the midday slump spares no one.Your cortisol levels are naturally higher for the first couple of hours after you wake up anyway, so you should feel more alert. The best practice would be to try delaying your cup of joe by 90 minutes or so, and it will kick in later in the day to keep you feeling awake.

#3- There’s a reason for that big morning stretch. Our bodies instinctively seek out that movement because they crave activity after being sedentary for so long. Morning exercise is a great way to give our bodies what they want and move into an active state from resting. According to the Mayo Clinic,daily exercisers are more likely to have more energy and a more positive outlook compared to those who don’t.

Now we know that that’s easier said than done… so maybe just try a few stretches as soon as you wake up. Gentle bed yoga is an option as it can increase blood flow and oxygen to the brain and improve alertness.

#4- Stop hitting snooze. All it does is make you groggier and less ready for the day. This will definitely take some getting used to, but it’s for the better, we promise. Those extra minutes don’t grant you productive sleep. If anything it’s interrupted sleep that makes you more tired, saysAarthi Ram, a neurologist specializing in sleep medicine at Houston Methodist.

If you’re feeling the need to delay getting out of bed, evaluate why that is. If it’s because you need more rest, adjust your sleep schedule to go to bed earlier. If it’s because the tasks of the day seem daunting, then try to start your day with an activity or two that brings you peace or happiness (meditation, cooking breakfast, taking a walk, listening to your favorite song, etc.)

Set future you up for success. Try writing out a to-do list the night before to eliminate a step for the next day and be more intentional with your energy. Or, to make your life a little easier, prepare everything you need for the next day: Put out the clothes you want to wear, pack the lunch you’ll take to work, and chop up the veggies you’ll add to your morning omelet.

#5-Put. The. Phone. Down. If the very first thing you do is reach for your phone, that first dose of dopamine comes from likes, scrolling, or texting and your brain will be wired to crave that same kind of rush for the rest of the day.

Scrolling is a passive activity, says Erin Engle, a licensed clinical psychologist at Columbia University, that holds you back from being productive.Just hold off for a while, you can do it — we believe in you.

#6- A cold shower…or just a quick whoosh before you run out of the shower — don’t worry, you won’t get hypothermia, but you will be doing your mind and body a great service. This ‘James Bond’ shower revives your lymphatic system and will rewire your brain to wakefulness. And did we mention that it gives your skin and hair a fantastic glow? Don’t dismiss it until you try it out.

#7- Saving the best, and most difficult for last: Make whatever you choose from this list a routine. Remember, you don’t need to cover everything above — don’t be too hard on yourself if you miss a day or sleep in, just make sure to get back on track. Over time, these actions will become a staple that you won’t have to think about doing, like brushing your teeth.

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