Struggling to Wake Up? Here’s a Proven Morning Routine for More Energy

Why Your Morning Routine Matters

Struggling to wake up with energy? I used to feel exactly the same. Mornings were a mess—I’d hit snooze a million times, wake up exhausted, and somehow feel even worse than the night before. Turns out, the problem wasn’t just me—it was the complete lack of a morning routine for energy. Once I figured out what actually helped me start the day with more focus and less frustration, everything shifted.

But before that? My mornings were a disaster. I’d sit on my bed, staring into space for what felt like an eternity, waiting to wake up—sometimes for 30 to 60 minutes. And if anyone dared to speak to me? Let’s just say, my reactions ranged from grumpy to completely non-existent.

As you can imagine, this wasn’t exactly ideal. I snoozed my alarm way too many times, showed up late to things, and felt drained all day. The later I woke up, the later I went to bed, trapping myself in a vicious cycle. For years, I told people I just wasn’t a morning person. Working late nights in hospitality let me get away with it for a while, but eventually, I realized I wanted to change. I wanted to wake up earlier, get things done, and have more control over my day. So, I started reading—a lot.

That’s when I started digging into the science behind mornings. Turns out, waking up right isn’t just about willpower—it’s about working with your body’s natural rhythm.

The Science Behind a Good Morning Routine

A solid morning routine for energy isn’t just about feeling productive; it has actual science backing it up. Research shows that our circadian rhythm (our natural sleep-wake cycle) regulates alertness and energy levels, influencing when we feel most awake and when we should ideally rest.

In the morning, cortisol levels naturally rise, acting as the body’s built-in wake-up signal. This is why waking up at a consistent time every day helps reinforce a stable rhythm. However, hitting snooze repeatedly disrupts this process (guilty…), leading to what’s called sleep inertia—that groggy, sluggish feeling that can last for hours. This is why some people feel even more tired after an extra ten minutes of sleep instead of refreshed.

But it’s not just about waking up at the right time—what you do in those first hours sets the tone for the entire day. Studies suggest that people who start their mornings with intentional habits—like exercise, hydration, and mindfulness—experience higher productivity, better mental clarity, and improved emotional well-being. A structured start allows your brain to transition smoothly from rest mode into action mode, preventing that chaotic, rushed feeling we all hate.

Why a Good Morning Routine Helps (facts):

• Increased focus and cognitive function – A study from Harvard Business Review found that 90% of top-performing individuals follow a structured morning routine. Starting the day with clarity and purpose enhances decision-making and concentration.(Medium) (Joyyburcu Medium)
• Mood and energy boost – Physical activity in the morning increases dopamine and serotonin, the “feel-good” neurotransmitters that reduce stress and improve overall well-being. Even light stretching or a short walk can give you an instant mood lift. (Researchgate)
• Better sleep quality – Sticking to a consistent wake-up time helps stabilize your internal clock, leading to deeper and more restorative sleep at night (Sleepfoundation). Ironically, waking up earlier (as long as it’s consistent) can actually make you feel more rested over time.
• More self-discipline – A structured morning routine builds mental resilience. When you start your day with small wins—whether it’s making your bed, drinking water, or getting in a quick workout—you reinforce a mindset of discipline that carries into the rest of your day.

Some of the world’s most successful people—think CEOs, top athletes, and creative minds—swear by their morning rituals. But let’s be real: not every morning routine works for everyone. What’s effective for one person might be completely unrealistic for another. And that’s exactly why finding a routine that fits your lifestyle is crucial.

My Morning Routine

My journey to a structured morning routine for energy wasn’t smooth sailing. I failed—many times. There were weeks when I nailed my routine, only to ruin it with late-night partying, travel, or pure laziness. I tried waking up at 5 AM (total disaster), followed different routines I found online, and experimented with countless methods. But after a lot of trial and error (and books like Atomic Habits and The 5 AM Club), I finally found what actually works for me.

Here’s my routine:

Wake-up time: 07:00 – 07:15

I’m still tired when I wake up (sadly, that part never goes away), so I stay in bed for another 10-15 minutes. I listen to some music and, yes, scroll a little on social media. Quick disclaimer: Many people are sensitive to screen exposure first thing in the morning. If you feel sluggish after checking your phone, skip this step. Social media is designed to keep you hooked with dopamine hits—but personally, i found out that a few reels in the morning don’t affect me .

Hydration & Shower

First thing out of bed? Water. My body craves it, so I chug a glass. Then, I hop in the shower. Now, I’m no Wim Hof, so I don’t start with ice-cold water—but after a hot shower, I’ll rinse off with cold water for 10 seconds. It’s refreshing, sure, but mostly it just makes me mildly angry. (I do believe in the benefits of cold showers, but I prefer them post-workout.)

Electrolytes & Mindfulness

Next, I drink glass with electrolytes, ice, and water—partly because I love the taste, but also because it hydrates me fast. Then, it’s mindfulness time. I used to meditate only before going to bed, but now I’ve made it a morning habit. Just 5 deep breaths with long exhalations, followed by a 5–10-minute meditation (I use the Headspace app). It clears my mind before the day starts.

Stretching & Gym

I’m naturally stiff, so I take 10 minutes to stretch—simple stuff, nothing crazy. If you need stretching tips, hit me up in de comment section. Then, the fun part: I head to the gym. Since I have the luxury of starting work later, I make my workouts a morning priority.

Before training, I eat a light breakfast—usually 4 or 5 eggs paired with a small portion of white fish or another easy-to-digest protein source. It’s just enough to fuel me without feeling heavy. I also bring an iced coffee to the gym for a quick caffeine boost. I used to take pre-workout supplements, but they didn’t work well for me. They messed with my sleep, made me feel sluggish after workouts, and I hated feeling like I couldn’t train without them. Coffee keeps it simple—and it works for me.

Post-Workout

My second real meal comes after my workout, and it’s usually a bigger, nutrient-dense meal. I make sure it’s healthy, packed with protein, and fuels me for the rest of the day.

Quick Recap

• Wake up at 07:00 (or 07:15 if I ignore my first alarm)
• Drinking water → Shower (with a semi-angry cold finish) → Electrolytes
• Breathwork and Meditation (5–10 min) → Stretching (10 min) → Gym
• Big meal? After workout.

This routine is efficient and gets you up and running without wasting time. Your workout session is up to you, but by the time you’re done, you’re fully awake and ready to take on the day. Again, this is my personal morning routine for energy, read, try and listen to your body and create one yourself.

What I Tried and Dropped

Through trial and error, I realized what doesn’t work for me:

• Waking up at 5 AM – Just no. I need, and have a life after 10 PM, and forcing myself to wake up ridiculously early made me exhausted by midday. I tried it, hated it, and moved on.
• Big breakfasts – Slows me down. I used to think a hearty meal was essential first thing in the morning, but it just made me sluggish. Now, I stick to something light pre-workout and have my real meal afterwards.
• Spending too much time on my phone – A few minutes? Fine. 30 minutes? Disaster. I’ve learned that checking my phone right after waking up is a risky habit. If I scroll too long, I lose time and start the day feeling exhausted
• Not setting a second alarm – If I don’t, I’ll end up snoozing for eternity. Having that second alarm forces me to actually get out of bed instead of convincing myself that “just five more minutes” won’t turn into thirty.
• Jumping straight into work – I once tried rolling out of bed and going straight to my laptop. Turns out, my brain needs time to wake up properly. Easing into the day with hydration, movement, and mindfulness makes me far more productive in the long run.

Mornings are personal, and what works for one person might not work for another. The key is testing, tweaking, and finding a rhythm that makes sense for you.

How to Build Your Own Morning Routine

If you’re looking to create a morning routine for energy that actually sticks, here’s my advice:

1. Start small. Don’t overhaul your entire morning at once. Pick two or three habits you can easily implement and build from there.
2. Customize it. Everyone is different. If you hate running, don’t force yourself to do a 5K at sunrise. Find what energizes you instead.
3. Stay consistent. The power of a morning routine isn’t in doing it perfectly—it’s in doing it regularly. Even if you oversleep, stick to at least one key habit—whether it’s drinking water or stretching. Small wins keep the momentum going.
4. Adjust when needed. Your routine isn’t set in stone. If something doesn’t work, tweak it. Keep what helps, ditch what doesn’t.

🔹 Recommended reads: Atomic Habits by James Clear & The Miracle Morning by Hal Elrod. Also, explore morning routines of successful people—you’ll pick up valuable insights!

Conclusion

A structured morning routine for energy isn’t about being perfect—it’s about setting yourself up for success. Whether it’s drinking water, working out, or meditating, small changes in the morning have huge effects throughout the day.

Your mornings set the tone for everything else. Start small, experiment, and before you know it, you’ll wonder how you ever lived without it.

I’d love to hear from you! What’s one small change you’ll make tomorrow morning? Let me know in the comments — and if you’re also working on recovery habits, check out this post on active recovery for more ways to support your body beyond the morning.

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