9 Morning Habits Health Experts Swear By
"Small things create a bedrock for consistency in wellbeing," explains one doctor.
The things you do upon waking up can lay the foundation for the rest of the day. Healthy morning habits like drinking water, gently moving your body, and eating a protein-rich breakfast can ensure that you feel energized and ready to take on the day. Many of us have unhealthy morning habits — think skipping breakfast or scrolling social media first thing in the morning — but you might not realize how much these habits are affecting your overall mood and health. Making a few simple swaps in how you start your morning can truly make a world of difference, according to doctors.
“These small things create a bedrock for consistency in wellbeing,” says Andreas Bernhardt M.D., a primary care physician based in Switzerland who specializes in longevity medicine.
Certain morning habits can improve aspects of physical health like digestion, cardiovascular health, and muscular health. Other habits that doctors recommend can improve your mental health. For instance, practicing gratitude, taking a few deep breaths, and thinking strategically about the day ahead can make you feel more emotionally regulated and less overwhelmed.
Keep reading to learn more about the simple morning health habits that doctors recommend for a healthy, happy day.
Hydrate before anything else
Dr. Bernhardt starts every day with water to stimulate metabolism and circulation. “It’s the first thing I do before anything else,” he says. Hydrating helps wake up your body after hours without fluids and supports everything from digestion to energy.
Stretch before getting out of bed
Spine specialist Taher Saifullah M.D., founder of Spine & Pain Institute Los Angeles recommends gentle stretches like knee-to-chest movements while still lying down. “It warms up the spine and reduces risk of injury,” he says.
Just getting started with the new habit? Try these 10 morning stretches for beginners.
Practice gratitude
Kick off your morning with a thankful heart. "Start your day with intention and gratitude," says Phyllis Nsiah-Kumi, M.D., concierge physician at Bespoke Concierge MD located in New York City. "That could be as simple as taking a moment to list three things you’re thankful for before you get out of bed, or writing a single sentence in a journal."
This small but powerful practice is important because it "helps you focus on what's good in your life, rather than what you feel you lack or what's stressing you out," says Dr. Nsiah-Kumi. "It sets a positive tone for your entire day and helps you feel grounded."
RELATED: Best Self-Care Ideas for Mental and Physical Wellbeing
Eat a protein-rich breakfast
Primary care physician Suparna Chhibber, M.D. of MDVIP care facility located in Houston, Texas, notes that consuming a nutrient-dense breakfast (rich in whole grains, fiber, protein and healthy fats) is a morning habit that has shown to decrease type 2 diabetes, obesity, metabolic syndrome, high blood pressure and stroke.
For your first meal of the day, think yummy omelets, Greek yogurt and avocado toast — here are a few of our favorite nutrient-dense breakfast ideas.
"Protein-rich foods help to regulate the circadian rhythm and modulate cortisol spike," adds Dr. Chhibber.
Delay checking your phone
Before reaching for his phone, Dr. Bernhardt takes a few grounding breaths. This quick pause keeps stress low and builds resilience before the demands of the day.
Dr. Chhibber, too, resists grabbing her phone first thing in the morning. "I do not want to get trapped into email/social media jail," she says.
RELATED: Small Changes That Will Completely Transform Your Health
Step outside for daylight
"A consistent routine in which one obtains daylight shortly after waking up can contribute to improved regulation of one's circadian rhythm,” explains Nesochi Okeke-Igbokwe, MD, a primary care doctor based in New York City. “Routine daylight exposure can also help increase production of feel-good hormones like serotonin that can contribute to improved mood.”
Practice breath work
Dr. Chhibber explains, "Daily short mindfulness practice can produce improvements in psychological well-being and perceived stress. Studies also indicate improvements in anxiety and depression."
She starts each day with a mindfulness practice. "For me, it helps me start my day with a sense of gratitude and a new opportunity to make a difference," she says.
For inspiration, try these 15 mindfulness activities.
Prep your mindset
Spend a few minutes writing priorities for the day, or sitting quietly with coffee while you ponder your goals and plans for the day ahead. This grounding can help you feel calmer and more focused throughout the day.
“Plotting out your priorities for the day every morning ultimately translates into improved work productivity,” Dr. Okeke-Igbokwe says. “Planning out the day helps to keep one organized and makes it easier to achieve daily goals.”
RELATED: Powerful Mental Health Quotes
Watch your posture
Skipping the morning slump matters. Dr. Saifullah advises sitting with feet flat, shoulders relaxed and core engaged to protect your back.
8 Daily Habits Pro Organizers Say Make Life Easier
The Key Weekend Habits of Successful People
8 Daily Habits to Help You Live Longer
The Morning Habit High Achievers Never Skip
