The Best Healthy Morning Routine To Gain Energy and Improve Productivity

A great start to the morning can make you healthier, more energized, and more productive—and it can make you feel good, even if you're not a morning person. Frenzied morning routines with a quick pastry and a rush to work can feel incredibly draining and set you up to feel tired, frustrated, and overwhelmed. But you don't have to create a complex list of morning protocols to tap into the benefits of a healthy morning start. If you want to build a balanced lifestyle that prioritizes health and restoration, you can start by just incorporating one or two steps over time. In this healthy morning routine, you can begin feeling more energized and focused immediately.

So, how can you use this guide to make a change without just adding to your to-do list? We recommend reading through this healthy morning routine, picking a step that will be easy to achieve each morning, and exploring a few of our recommended recipes. As you build good habits and start to experience a good morning, start adding more steps until all six are part of your healthy morning routine!

1. Wake Up Refreshed: The Importance of a Good Night's Sleep

This one is hard, but it's also one of the most important. Scientists have found across multiple studies that poor sleep is associated with disorders like cardiovascular disease, obesity, and low immune function. Chronic sleep deprivation may significantly hurt your long-term health. Even short-term sleep deprivation, like five hours of sleep one night, can make you feel groggy, slow your response times, and diminish your focus. 

A good night's sleep doesn't just prevent these negatives—it can completely change your mornings. The positive effects of getting sufficient, high-quality sleep include better brain performance and improvements in your mood. One of the best strategies for getting a good night's sleep is to have a consistent sleep schedule, but that can be tricky (and may even lead to you creating your evening routine!). Here are some helpful ways to start: 

• Put away your screens before bed, and wind down with a hot shower.
• Switch to decaf drinks or herbal teas and water once it's late afternoon. 
• Create a cool, comfortable, and dark sleeping environment. 
• Pick a bedtime you can stick to most evenings so you can wake up on time the next day, and try to be consistent.
• Find your healthy wakeup time and bedtime. Everyone's different, and there's no single healthiest hour to wake up—and that means there's no one answer to when you should go to bed. 

How can you avoid hitting the snooze button? Try putting your alarm clock or your phone far from your bed so you have to stand up to turn it off. You can also try habit-stacking by putting a glass of water next to your alarm. Intentionally waking up and having a task (even if it's a tiny one) can help you get past that early morning fog.

With these changes, you'll start to get out of bed more easily and have enough energy to move to the next step.

2. Hydrate First: Start With a Glass of Water

What's the healthiest thing to do in the morning? There's no one right answer—instead, start with easy steps you can stick with. When you wake up, you likely feel dehydrated and groggy. This is because your body uses a lot of water while you sleep to help with tissue repair, brain restoration, and other bodily recovery systems associated with sleep.

But don't start your morning by reaching for your favorite coffee just yet! Instead, drink a glass of plain water with lemon and salt like Laird's Morning Jumpstart. Replenishing the water you lost overnight can make you feel more alert and energized—even mild dehydration can impair cognitive function and wreck your willpower to move on to the other steps in your healthy morning routine. Drinking water can also help with lubrication for your joints, brain, and digestive system, so the rest of your healthy morning routine feels even better. 

We also like this step because it's simple for most people. Even during a rushed morning, taking a moment to sip some water is a good way to feel better. You can also easily accommodate it to your routine by filling a tumbler the night before for your morning commute, lightly flavoring your water if you don't like plain water, and keeping a glass ready by your bed.

3. Morning Movement: The Power of a Brisk Walk or Light Exercise

Brisk walks of around half an hour can be a great addition to your day, especially if you sit at work. Walking can increase your energy levels for the rest of the day, manage risk factors associated with diabetes or hypertension, and even boost your mood (especially if you can get some sunlight at the same time). But morning walks may have even more benefits. You can boost your mental health by focusing on the simple task of walking without the stress of work or other worries, giving your mind a healthy break. Most people report feeling energized after walking, so this is especially advantageous in the morning when you may need energy the most.

A morning walk is also a great way to strengthen your morning routine. You can take your water bottle on the road as you walk around the neighborhood, or you can do a walking meditation (and we discuss the importance of meditation in just a moment). Not in the mood for a walk or the weather is rainy? Try a morning yoga routine. You may also find that adding exercise or a light stretch routine to your morning helps you more consistently stick to the new habit than trying for the afternoon or evening, which can be a little more hectic or unpredictable.

4. Deep Breaths and Meditation: Center Your Mind and Body

Isn't meditation usually associated with staying still and calming down—why would you want that in the morning? Meditation comes in many different forms. Some meditative practices can help reduce your stress levels through slow, deep breaths and intentional centering. Other practices center around visualization and focus, so practitioners feel ready to tackle challenges and complete their goals. There are countless different meditation styles and objectives.

While that's great news, it can also make it a little overwhelming to get started. Instead of researching meditation or embarking on 30- or 60-day challenges, start by experimenting with simple forms or guided practices to clear your head. Here are some easy ways to introduce meditation into your morning:

• Try simple breathing exercises. Box breaths or just counting to five as you breathe deeply may help settle your mind and generate a feeling of focus. You can even do this in the shower or as you wait for your coffee to brew.
• Experiment with guided practices. There are dozens of apps and videos with a voice that will guide you through three-minute meditations for a busy morning or longer, extended sequences as you familiarize yourself with meditation. 
• Try a walking meditation. Those same apps and video creators may offer audio "walking meditations" you can listen to, so you can build the morning routine that fits your schedule best.

Even five minutes of meditation may bring greater focus, calm, and intention to your mornings—especially if meditation becomes a consistent part of your morning.

5. Healthy Breakfast Ideas: Fuel Your Body Right

Breakfast is all about finding a nutritious way to break your fast, and everyone is unique. You might put off traditional "breakfast" until later in the morning, preferring a cozy coffee or tea earlier in the day, or you might want a hearty breakfast to fuel a lot of morning activity. Your ideal breakfast might even change from day to day based on what you have planned. 

No matter your preferences and dietary needs, a healthy morning routine should include a plan for breakfast. Creating a plan—and even prepping healthy meals or morning drinks—can help you avoid unsatisfying breakfast staples. Understanding the key elements of breakfast nutrition is also important. Prioritizing fruits if they're part of your diet can help you feel full and have steadier energy than processed grains. Healthy fats like coconut, yoghurt, and avocado can also help you feel full and energized without making you lethargic.

Protein can also have a role in your breakfast: the health and fitness world focuses a lot on protein, and whether you track macros or not, you may want helpful strategies for fitting more protein into your day. Intentionally adding protein to your breakfast instead of just in your lunch and dinner can help your protein goal be more achievable—and many sources of morning protein, like Laird's Protein Instant Latte, are delicious! Whether you want eggs, beans, or a bit of protein in your coffee, here are some easy options to make a healthy breakfast the star of your healthy morning routine.

Recipe #1: Energizing Green Tea Smoothie

Not a full breakfast person? That's okay! A light smoothie can still give you a lot of hydration, nutrients, and energy to jazz up your morning. A simple green tea smoothie can include green tea powder, fresh greens and superfoods, and your favorite grass-fed, organic milk. It's a refreshing and uncomplicated choice—and you can customize it based on your tastes and what you have in your fridge. 

Green tea is the star in this recipe. It's full of antioxidants that can boost your immune system, and the caffeine is a gentle, energizing start to the morning.

Recipe #2: Maca IL Creamy Smoothie

For something with a little more substance, build yourself a breakfast smoothie. Our Maca IL Creamy Smoothie recipe includes fruits for sweetness and fiber, flax seeds, and a serving of protein powder to power your morning. Breakfast smoothies are incredibly versatile, so you can choose your favorite superfoods and add them to the bowl!

Recipe #3: Matcha Blueberry Breakfast Bars

If you don't like having an empty stomach in the morning, eating this recipe can give you a lot of nutrition and energy.  Our recipe for Matcha Blueberry Breakfast Bars has rolled oats for long-lasting energy, and there's lots of flavor from coconut, vanilla, and wild blueberries, making it a great breakfast for any day of the week. It also includes our tasty Instant Matcha Latte for subtle energy all day long. Depending on your evening routine, you can bake the bars one night and have breakfast ready for the week.

Recipe #4: Overnight Chia Pudding With Almond Milk and Fruit

Speaking of night-before prep, you can try overnight oats or overnight chia pudding for a breakfast that's ready and waiting for you in the morning. Chia seeds are full of omega-3 fatty acids, fiber, and even protein; they also contain a lot of vitamins and minerals like magnesium and manganese. Simply mix it with almond milk and let the chia seeds absorb the moisture overnight in your fridge or, for a luxe alternative, blend it up before you go to bed for a silkier and smoother texture. With this nutrient-rich base, you can add cinnamon, fresh berries, nuts, and any other superfoods that sound tasty.

Recipe #5: Protein-Packed Green Smoothie Bowl

Did you love the idea of our first recipe? Take it to the next level as a smoothie bowl. Blend together a thick base of plant-based protein powder and greens. Top it with delicious seeds and nuts—you can even add coconut shreds, some berries, and a banana. Eating morning protein is a great way to support muscle health and get sufficient daily protein. 

Recipe #6: Veggie-Packed Breakfast Wrap

Pair your delicious morning coffee with a savory, nutritious wrap. All you need are some whole-grain wraps, fresh vegetables (which you can assemble raw, wilted, or roasted), and some scrambled eggs for protein and healthy fat. This is a delicious and portable meal that you can take on the go. You can also prep a few breakfast wraps in advance so you always have a healthy breakfast choice in the fridge. 

Recipe #7: Nut Butter and Banana Toast With a Sprinkle of Cinnamon

In the mood for something sweet? Take the whole grain loaf from your avocado toast recipe and top it with nut butter and sliced banana instead. Bananas are full of potassium and other nutrients, and they're a fiber-rich source of sweetness. Try to look for nut butters that don't include any oils or sugar to keep the nutrition on point. If you love cinnamon, add a dash for flavor complexity. Cinnamon may even help with regulating blood sugar and managing inflammation.

Recipe #8: Quinoa Porridge With Nuts and Maple Syrup

As the mornings cool down, warm up with a delicious bowl of quinoa porridge. Quinoa is full of fiber, which can help you feel full. It also has a lot of protein! Customize your quinoa porridge with your favorite nuts, berries, and spices. For a smidge of sweetness, consider adding maple syrup. Maple syrup has some minerals and antioxidants, making it a great alternative to sugar in moderation.

6. Creating Consistency: Tips To Stick to Your Morning Routine

What is a good morning routine that will help you live to 100? It's the one you stick with! For many, the hardest part of a healthy morning routine is consistency. Starting a new routine might be exciting at first, but you might find your enthusiasm petering out. Life can get in the way, especially if you have ambitious morning goals or a busy schedule. Try these tips to stick to your morning routine without increasing your stress levels: 

• Start small. Pick one or two steps that you can easily adopt, and add more once you feel like you're ready. 
• Don't categorize missed days as failures, and be nice to yourself. Mornings can be a little unpredictable. Take it easy on yourself if you skip a morning walk because of the rain or if you oversleep one morning. Complete the steps you can, and consider revising your morning routine if you need to lighten it. 
• Celebrate small wins, such as maintaining your routine for the first week and the first month.
• Don't underestimate the value of preparing the night before! Setting out a glass of water, queuing up your meditation, and making overnight breakfasts can set you up for success. 

Your routine will be unique to you. Take time to experiment, try new routines, and swap out activities as the seasons change. The most important part of a morning routine is helping you feel healthier, less stressed, and more energized to tackle the day.

Your Path to a Healthy Morning and a Healthier Life

A great morning routine with consistent good habits sets the stage for a great day. Plenty of rest, hydration, and some morning movement can be energizing and restorative, and a healthy morning routine that you love can help you achieve your health and wellness goals. Laird Superfood is here to help with healthy mushroom coffee mixes, easy-to-make coffee drinks that give you more time in the morning, and resources for nutritious, fiber-rich meals. Whether you're starting your morning routine journey with one new habit or you're looking for the next step to add, we hope this guide helps. 

Great morning nutrition is a key part of any morning routine. Be sure to share if these recipe suggestions become part of your favorite mornings or if you have other recipes that you think others would like to try!

Resources: 

Poor sleep: https://pmc.ncbi.nlm.nih.gov/articles/PMC6281147/

Positive effects: https://newsinhealth.nih.gov/2021/04/good-sleep-good-health

Water: https://www.healthline.com/nutrition/drinking-water-in-the-morning#popular-claims

Morning movement: https://www.henryford.com/blog/2022/04/7-benefits-of-taking-a-morning-stroll

Meditation: https://www.nytimes.com/2023/07/21/well/mind/meditation-morning-practice.html

Chia: https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds

Cinnamon: https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#:~:text=Medically%20reviewed%20by%20Amy%20Richter,known%20as%20%E2%80%9Ctrue%E2%80%9D%20cinnamon.

Maple syrup: https://health.clevelandclinic.org/is-maple-syrup-better-for-you-than-sugar