Rise & Shine: The Scientific Way
Table of Contents
Why does your morning routine matter?
Kickstart that circadian rhythm
What you consume
Protect Your First Hour Of Work
FAQs
If getting a good night’s rest is essential for your health, what about waking up the right way? From health consultants to Andrew Huberman, everyone seems to have a take on what constitutes the best way to start your day. Here is ours.
Why does your morning routine matter?
Late nights, the early morning hustle, endless notifications, caffeine fixes, and intermittent fasting are the default mode for many of us. Neuroscience and psychology tell us that our morning routine sets the tone for the rest of the day. A good morning routine improves focus and productivity, reduces stress, provides better mental clarity, enhances emotional well-being, and provides a greater sense of achievement.
So how should you start your day? Here are our essential morning rituals to help you have a great day:
Start the night before
To deal with the overwhelm of the day, ideally, you need to start the night before. From going to sleep at a consistent time every night to waking up at the same time, consistency helps in ensuring your internal clock adapts to your routine.
Consistency is the new alarm clock
Also, a good way to prevent yourself from waking up ‘wired’ is to have a plan of action for the day. Ideally, you need to ‘download’ your brain and schedule your day before it even begins. That way, deadlines, to-do lists, and constant pressure to get to work aren’t assaulting you as soon as you open your eyes.
Kickstart that circadian rhythm
Your internal clock wakes up with light exposure. Andrew Huberman, a Stanford neuroscientist, suggests that 10-15 minutes of natural sunlight, soon after rising, regulates your cortisol and boosts serotonin, all the ingredients you need for a good day.
Some gentle morning exercise or forward ambulation helps improve the functioning of the brain. A 2020 study in the *British Journal of Sports Medicine* found that people who did 30 minutes of light morning exercise had better working memory and concentration later on.
Slow mornings, sharper minds
In fact, many scientists recommend a ‘slow’ morning ritual, starting the day with 15 minutes of journaling and a cup of hot water before stepping out into the sunlight. The idea seems to be that a slow start to the day is better than rushing into it.
What you consume
Most people reach for their phones within minutes of waking. That floods the brain with dopamine hits before it has naturally “warmed up,” setting you up for distraction all day. Swap the scroll for something intentional, like deep breathing or some journaling.
When it comes to breaking your fast, there are two schools of thought. One that believes fasting increases adrenaline, helping with focus, memory and overall brain functioning. The other believes that skipping breakfast will lead to a mid-morning crash, so it is better to fuel up with some protein.
Your first bite sets the tone
Protect Your First Hour Of Work
The hustle culture glorifies being “always on,” but cognitive science tells a different story: willpower and focus are highest in the first few hours after waking. Cal Newport, author of *Deep Work*, calls this “prime creative time.”
The brain’s peak power window
It is vital that you:
- Block your first work hour for your most demanding task.
- Silence notifications.
- Treat this time as sacred; your brain is literally at its sharpest.
This single shift can double productivity while reducing the sense of “always chasing” tasks later in the day.
To win at life is not only about hustling as hard as you can. It’s also about doing the RIGHT things so that you have longevity and well-being. A routine that balances light, hydration, movement, breath, nutrition, and intentional focus transforms your mornings into a launchpad instead of a scramble.
