Waking up to the sound of an alarm clock may be one of the most jarring ways to start your day. Scientific studies show that the sudden ring can cause a spike in stress hormones and adrenaline, as though the body is preparing to face a threat.
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Thankfully, technology now offers gentler alternatives—ideal for those without someone to wake them up. For example, you can opt for a soft alarm tone instead of a blaring one. Some modern devices are even designed to rouse sleepers gently, avoiding panic or a racing heart.
30 Minutes Without Your Phone
If you can replace the harsh alarm with a gentle one, you can also gain control over that first instinctual move upon waking: checking your phone.
A useful trick to avoid grabbing your phone immediately is placing it in another room or charging it away from your bed, with the internet turned off. If you must use your phone as an alarm, try limiting your interaction to silencing the alarm—no checking messages or news for at least 30 minutes after waking up.
Water First
Instead of a phone, a glass of water can be your go-to first move. Health experts say drinking a full glass of water should become a daily habit before coffee or tea. It not only hydrates the body but also preps it for digestion. You can also add a bit of lemon juice to help flush out toxins.
Morning Reflections
Before jumping out of bed, try setting aside 5 minutes for self-reflection. Take a moment before diving into your automatic daily tasks to ask yourself questions like:
What do I want to achieve today?
What values do I want to reflect in my interactions?
How much time will I give to things that bring me joy?
However, experts agree that it’s best to avoid making major decisions immediately upon waking, as the mind isn’t fully alert yet.
You can build this habit into a daily mindfulness practice. Just 10 minutes of calm breathing or writing down your thoughts can bring balance and mental clarity. Journaling, in particular, can be a therapeutic outlet.
Don’t Leave Without Making the Bed
You’re still within that valuable 30-minute, phone-free window. Movement is highly recommended in the morning—even small acts like making your bed can offer a sense of accomplishment and boost your mood.
Try incorporating at least 10 minutes of light exercise—walking, yoga, or stretching. If possible, do it outdoors under natural sunlight. It benefits your bones, circulatory system, and energy levels.
Healthy Breakfast Ideas
People often skip breakfast in the rush to work, school, or other morning duties. But breakfast is the most essential meal—it sets the tone for a healthy day.
Ideally, your breakfast should be rich in protein and healthy fats, and low in sugar and refined carbs. Build your plate from at least two of these categories:
Protein sources: eggs, yogurt, cheese
Healthy fats: avocado, raw nuts, olive oil, nut butters
Complex carbs and fiber: oats, whole grains, berries, vegetables
Celebrity Mornings
Celebrity routines might seem unattainable for most, given their access to time and resources. However, we can still draw inspiration to enhance our own mornings.
Take Jennifer Lopez, who starts her day with meditation, then stretches, and eats a breakfast based on oats before beginning her busy schedule.
Media mogul Oprah Winfrey wakes at 6:20 a.m. without an alarm. Her first thought: “I’m alive. Thank you.” She walks her dogs, meditates, and does a short workout.
According to The New York Times, billionaire Bill Gates begins his mornings at his private gym, walking on the treadmill for an hour while watching educational documentaries. He follows this with reading the day’s headlines.
Incorporating even a few of these healthy morning habits can help you greet each day with greater energy, balance, and intention.
