Your morning routine matters more than you think. Get expert advice on how to build yours.
Getty Images
A calm, grounded morning is one of the most reliable predictors of how the rest of your day will unfold. In this next installment of Well Said, we ask trusted experts to share the one practice they think makes the biggest difference.
Their answers point to something surprisingly simple: The best mornings come from small moments of clarity, light and presence. You don’t need a strict routine; you just need a few steady anchors that help your mind and body settle into the day before everything begins to move.
Start clear intention
Dr. Sydney Ceruto, founder of MindLAB Neuroscience, explains that the brain is most receptive to direction in the first hour after waking. Choosing a single intention during this window strengthens your focus and motivation for the rest of the day. It doesn’t need to be overly ambitious — try to pick one thing that matters and let it guide how you show up.
Leave the phone alone
Beatriz Albina, a somatic life coach and nurse practitioner, encourages taking some time before touching your phone. Being bombarded with notifications the moment your eyes open can cause undue stress first thing in the morning.
Rather, notice your breath and the simple sensations of waking up. Even a brief moment of awareness sends a signal of safety to your nervous system and helps prevent an early stress surge. It is a small but meaningful shift from reactivity to presence.
Step outside for morning light
Lachlan Brown, co-founder of The Considered Man, recommends getting natural light as soon as possible. A few minutes outdoors supports your circadian rhythm and lifts morning alertness in a stable way. Even a 5=minute walk around the block can make your mind feel clearer and help energy last longer.
Move early to build momentum
Movement in the morning does not need to be strenuous to be effective. Performance coach Richard Gibson notes that gentle activity shortly after waking raises energy, improves decision making and creates an early sense of progress. Whether you stretch, walk or train, the goal is consistency, not intensity.
Choose quiet before the day gets loud
Nic V. Avante sees early-morning stillness as a way to steady the nervous system. Meditation, slow breathing or even a few minutes of quiet reflection can lower stress and strengthen emotional resilience. A calm start often leads to more balanced choices throughout the day.
Eat a balanced breakfast
Dietitian Amy Anderson of A+ Nutrition reminds us that a balanced breakfast is one of the simplest ways to support steady energy. Protein, fiber and color help regulate blood sugar and reduce cravings later on. A small meal eaten with intention can shift the way you feel for hours. Having a collection of four or five simple breakfasts that you know you enjoy can go a long way in improving consistency and health.
Plan the night before
James Croall of Peak Mind emphasizes that a calm morning often begins the evening before. Planning your next day reduces decision fatigue and helps you start with clarity rather than scrambling. Take a few minutes before you go to bed to think through what you’d like to wear, have for breakfast and anything else you’d like to accomplish before kicking into full gear. This leaves some space in your brain open to enjoy the morning hours
Create mornings you look forward to
A strong morning routine is not all about discipline or perfection. It’s about creating a peaceful time you can count on every day regardless of what else is going on. These moments help you wake with steadiness rather than urgency.
Light, movement, intention, stillness and nourishment are reliable tools, but together they truly have a cumulative effect. When you give yourself a thoughtful start, the rest of the day feels less like something to manage and more like something you can meet with clarity and purpose.
This story was originally published November 20, 2025 at 10:40 AM.
Allison Palmer
mcclatchy-newsroom
Allison Palmer brings a unique blend of expertise to her work as a Content Specialist for McClatchy Media. From her early days in clinical research, she has been driven by a passion for making a positive impact. She hopes her readers not only learn from what she writes but also feel empowered to make positive, sustainable changes in their lives.
