1. Home

  2. Blog

  3. 6 Essential habits to have in your morning routine
6 Essential habits to have in your morning routine

6 Essential habits to have in your morning routine

Author avatar

Alex Nekritin

CEO and Founder of Ultiself

Table of contents

6 Essential habits to have in your morning routine

Table of contents

The most critical part of your day 

Waking up girl

Do you dread your alarm clock in the morning? Do you often wake up exhausted and count down the days for the weekend so you can sleep in?

That doesn’t have to be your life all of the time!

What if you could LOVE mornings?

After all, the early bird gets the worm!

We’ve heard that phrase our whole lives. But, what does it really mean?

Take advantage of your morning will power

When the alarm clock rings, you have the most will power! You're energized and ready to go. It’s important that you implement a good routine so you can make the most out of your day.

You set the tempo, pace, and mood for your day

The morning sets the tone for the remainder of your day. By setting a good morning routine, you’re setting the mood and tempo for yourself. You wake up with ALL of the power in the world – so what are you going to do with it?

If you win the morning and evening the day should fall into place

Girl with coffee

If you’re strategic with your morning routine, the remainder of the day should fall into place. Get the day started by hopping out of bed motivated!

Many routines and rituals are suggested/recommended but most are just opinions and suggestions, not science-based facts. Below are some science-backed things you can do to start your day off right.  

We’ve looked into general tips and scientifically proven research so you can set your day off with a BANG!

Some general tips 

Move fast have a sense of urgency in your life. Time is limited be aware of it.

When you wake up in the morning, have a sense of urgency! Time is limited – the best thing that you can do is acknowledge it and move with a sense of urgency! Plan your day around all of the important things you need to do.

Which doesn’t include hitting the snooze button again!

Have a sense of purpose. Remind yourself why you are doing what you are doing

Map and compass

If you’re having a tough time getting out of bed, know your PURPOSE! Purpose is an important asset to our need for belonging. Don’t lose sight of your WHY! Why are you going to work today? What’s your bigger purpose in life?

Use the 5 Second Rule by Mel Robbins if you catch yourself dilly-dallying or procrastinating

Mel Robinson has outlined a very powerful 5-second rule. She states, “If you have an impulse to act on a goal, you must physically move within 5 seconds or your brain will kill the idea.” Use her theory to get MOVING. When you wake up in the morning, hop out of bed, and use the 5-second rule throughout your day. This will create MOMENTUM for you. 

Embrace the Suck 

Listen to Mark Devine the founder of Seal Fit and embrace the suck! Understand the difference between good and bad pain. Embrace the good pain and know that it’s making you stronger. Will your setback reap rewards if you respond accordingly? Probably. Stay positive and keep moving. 

Track everything

Track. Track. Track. It can be easy to get into the motions of everyday life and not really remember why you’re doing it. Track your movements, track your goals, and track your financials. Be aware of every aspect of your life. You’ll reap the rewards.

Here are 6 scientifically proven habits that are essential to your morning routine

Don’t snooze


According to sleep doctor, W. Christopher Winter, pressing the snooze button is actually detrimental [1]. When you go back to sleep, you enter a new sleep cycle. Each sleep cycle lasts approximately 90 minutes. If you wake up before the 90 minutes are up you may end up tired and groggy. 

When your alarm goes off in the morning, open your eyes! Stretch your body and jump out of bed. It’ll get you in the right mindset for a wonderful day ahead of you.

If your alarm is just TOO annoying, consider investing in a sunlight alarm clock. Instead of waking you up with a jolting alarm, you are woken up by a relaxing glow that mimics natural sunlight. 

Get outside into the sun right away

Smilling girl

Grab your cup of water with lime or lemon, and go drink it on the back deck. Getting outside in the morning has major benefits.

For starters, natural sunlight maintains your circadian rhythm [2]– which sets your sleep cycle. You are training your body when to wake up, so your body should naturally know when it is bedtime.

That’s not all, though. Natural light also boosts serotonin production and slows the production of melatonin! [3] This will make you more alert AND put you in a better mood.

Do you live in a climate where there isn’t much sun? Invest in a sun lamp for the same effect!

Drink 2-3 glasses of water

glass of water

Think about it: You go 8 hours overnight without ANY water! Your system must be parched. 

Kickstart your day by rehydrating your body! Drink 2-3 cups as soon as you wake up. This process also improves metabolism [4], gets the digestive system moving, and removes toxins. 

For a surge of health, add a lime in your water! Not only does this alkalize your body, it also: rejuvenates skin, improves digestion, fights infections, lowers blood sugar, and reduces inflammation! [5] Not to mention, lime is also a great source of magnesium, potassium, and antioxidants. 

Keep the water kick up throughout the day. Make sure to get eight 8-ounces glasses in before bedtime.

Get your blood moving first thing in the morning! 


Exercise has numerous benefits far above looking good. Exercising in the morning helps you start your day on the right track, however it provides even MORE benefits than working out later in the day. 

Start your day with a kick of endorphin, increased alertness, and more energy – all just by working out! As you get your body moving, you’re assisting oxygen and nutrients in their travel to your heart and lungs [6]. You’re going to feel unstoppable for the rest of the day. 

Don’t have time for a workout? Get a stretch in! 

Take probiotic before food


Probiotics are essential for your gut! They help digest food and maintain healthy gut bacteria. Always take probiotics with a full glass of water to help dilute stomach acids. However, did you know it’s best to take your probiotic in the morning?

By taking a probiotic before you eat, you’re maximizing the effects of the supplement. The food you eat following this will support the living organisms within the probiotic [7]. This helps everything move smoothly to where it needs to be!

Cold shower/plunge

Cold shower

Still not feeling alert? Try taking a cold shower. Don’t worry, you can take a warm one after. 

Cold showers actually have MANY benefits. They help improve circulation, treat depression, AND boost your immune system! [8] Not to mention, they can reduce muscle tension. 


Ultimately, you have to find out what the best morning routine is for YOU! There are plenty of different habits you can implement, but take the time to analyze what makes you feel your best. Better yet track everything in our app, Ultiself. 

And always make sure to stay on a sleep schedule. A proper sleeping schedule is necessary for your body to respond well to a morning routine. After all, your body is working behind-the-scenes to help optimize your day as well!


  1. Perfect Your Morning Routine With 10 Research Backed Steps. https://www.scienceofpeople.com/morning-routine/
  2. 5 Weird Ways to Improve Your Sleep So Your Brain Works Better. https://www.inc.com/kenny-kline/5-weird-ways-to-improve-your-sleep-so-your-brain-works-better.html
  3. 10 Reasons To Start Your Day Outside. https://medium.com/thrive-global/10-reasons-to-start-your-day-outside-19c14e0b0b35
  4. Drink Water First Thing in the Morning! Here’s 10 Amazing Benefits You Get. https://theberkey.com/blogs/water-filter/drink-water-first-thing-in-the-morning-here-s-10-amazing-benefits-you-get-on-an-empty-stomach
  5. 8 Benefits of Lime Water for Health and Weight Loss. https://www.healthline.com/health/food-nutrition/lime-water-benefits#infections
  6. 13 Benefits of Working Out in the Morning. https://www.healthline.com/health/exercise-fitness/working-out-in-the-morning#should-you-eat
  7. Probiotics 101: When’s the Best Time to Take Probiotics? https://www.lovebugprobiotics.com/probiotics-101-whens-the-best-time-to-take-probiotics/
  8. COLD SHOWERS >> TOP 4 REASONS WHY THEY ARE GOOD FOR YOU. https://www.runtastic.com/blog/en/cold-shower-benefits/

Category icon


 Happiness  Confidence  Stress  Sleep  Energy  Productivity  Focus  Creativity  Sharpness  Motivation
Discover More Posts

Relevant Articles

Get the PDF version

"6 Essential habits to have in your morning routine"

Enter correct email address

Get PDF Now

No spam! We hate spam as mush as you do.

Thank You!

Click below to download your article now.

Here are 3 special bonuses for you:

Download Our Breakthrough App

Build your best self with the right habits fast

Get Ultiself

Access our Private Facebook Group

Collaborate with like minded habit hacker

Get Cutting Edge Content on Instagram

Get daily science backed biohacking and self improvement tips

Contact us





Thank you

Thank you for your message. It has been sent.