1. Drink water first
After a full night of sleep, your body is mildly dehydrated. Drinking a full glass of water before coffee helps kickstart digestion and steadies your energy in the first hour of the day.
2. Get five minutes of light
Stepping outside or opening a window early helps your body regulate its internal clock. People who do this report falling asleep faster at night.
3. Write down three priorities
Instead of opening email first, take a notebook and write the three things that would make today feel successful. Anything else becomes optional.
4. Move for two minutes
Light stretching or a short walk increases blood flow and reduces the stiffness from sleep. It is more about consistency than intensity.
5. Plan your first meal
Knowing what you will eat removes one decision from your morning. People who plan breakfast tend to make healthier choices for the rest of the day.