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Building a Morning Routine for Increased Energy and Productivity

Building a Morning Routine for Increased Energy and Productivity

By Naz Grimley, Alkem's Founder and Nutrition Coach


Starting your day with a well-structured morning routine can have a profound impact on your energy levels and productivity throughout the day. By implementing a few key strategies, you can set yourself up for success and make the most of your waking hours. In this article, we'll explore the essential components of a powerful morning routine and how you can customize it to suit your unique needs and goals.

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The Night Before

A successful morning routine actually begins the night before. By setting a consistent sleep schedule and creating a relaxing bedtime routine, you lay the foundation for a more energized and focused start to your day. Aim to wind down at least an hour before bed, avoiding screens and stimulating activities. Instead, opt for calming practices like reading, gentle stretching, or journaling.

Upon Waking

When your alarm goes off, resist the temptation to hit the snooze button. This fragmented sleep can actually leave you feeling more groggy and disoriented. Instead, try to get up right away and start your day with intention. Begin by hydrating your body with a glass of water, as even mild dehydration can lead to fatigue and decreased mental clarity. Follow this with a few minutes of gentle stretching or yoga to awaken your muscles and get your blood flowing.


Fueling your body with a healthy, nutrient-dense breakfast is crucial for sustaining your energy levels throughout the morning. Opt for foods that are rich in protein, healthy fats, and complex carbohydrates, such as avocado, whole-grain toast, or a smoothie packed with greens and berries. Avoid sugary cereals and processed foods, which can lead to a quick energy spike followed by a crash.

Mindfulness and Meditation

Incorporating a mindfulness practice into your morning routine can help reduce stress, improve focus, and promote a more positive outlook. Start with just a few minutes of simple meditation, focusing on your breath and allowing thoughts to pass without judgment. You can also try incorporating gratitude practices or positive affirmations to set a positive tone for your day.

Physical Activity

Engaging in physical activity first thing in the morning can be a powerful energizer, boosting your mood and setting the stage for a more productive day. If you're new to morning exercise, start with low-intensity options like a brisk walk, a gentle jog, or a beginner-friendly yoga routine. As you build the habit, you can gradually increase the intensity and duration of your workouts to suit your fitness level and schedule.

Planning and Prioritization

Before diving into your day, take a few minutes to review your tasks and priorities. Use time-blocking techniques to create a structured plan for your day, allocating specific blocks of time for different activities. Be sure to prioritize your most important and challenging tasks first, when your energy and focus are at their peak.


Example Morning Routine

Here's an example of a morning routine that incorporates the strategies discussed above:

  • 7:00 AM: Wake up and drink a glass of water
  • 7:05 AM: Perform gentle stretches or yoga for 10 minutes
  • 7:15 AM: Meditate for 5-10 minutes, focusing on your breath and setting intentions for the day
  • 7:25 AM: Prepare and enjoy a nutrient-dense breakfast, such as a smoothie with whole-grain toast and avocado
  • 8:15 AM: Shower and get ready for the day
  • 8:30 AM: Review your tasks and priorities, creating a time-blocked schedule for the day
  • 8:45 AM: Begin your first high-priority task of the day

Consistency and Flexibility

Building a consistent morning routine is key to reaping its benefits, but it's also important to allow for flexibility and adaptation. If you find that certain elements of your routine aren't working for you, don't be afraid to make adjustments. Regularly evaluate and fine-tune your routine to ensure it continues to support your goals and lifestyle.


Implementing a purposeful morning routine can have a transformative effect on your energy levels and productivity. By prioritizing self-care, nourishment, mindfulness, and planning, you set the stage for a more focused, energized, and successful day. Start small, be consistent, and watch as your mornings become the foundation for a more fulfilling and productive life.

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