10 Easy Morning Habits That Will Boost Your Energy Levels
A straightforward guide to help you build an energetic life.
Energy is the basis of health.
Low energy is pervasive, but it doesn’t mean it’s normal. If you can break out of the low energy trap, you are guaranteed to live a productive, meaningful, and healthy life.
So many people wake up feeling fatigued, experience energy crashes throughout the day, and then get to the end of the day with too low energy to exercise and make a healthy meal.
Low energy can sabotage your life — your relationships, health, and productivity will suffer.
Energy is crucial for optimal performance (mental and physical) and for improving our habits.
This means that if you want to improve your health, increasing energy needs to be your top priority.
1. Keep a Consistent Wake Time
Your body doesn’t know when it’s the weekend.
When you wake up at a different time every day, it has a really hard time keeping up.
This leads to you feeling fatigued and sluggish.
Wake up within the same 1 hour window every day.
2. Hydrate
When you wake up, you haven’t had a sip of water for 8+ hours.
The first thing you need to do is have a large glass of filtered water with a pinch of high-quality salt.
Your body is 55–60% water.
Hydration is crucial for optimal functioning of the body and brain.
3. Get Light Exposure
Morning sunlight is the strongest circadian cue.
It’s an undeniable sign that it’s time to be awake.
Getting outside for 10 minutes in the morning will optimize your circadian rhythm — improving your sleep and leaving you feeling alert and energized.
4. Move
After light, movement is the next big circadian cue.
When you wake up and exercise right away, you’re telling your body that it’s time to be awake and full of energy.
Make an effort to get some light to moderate exercise in for 10–30 minutes each morning.
5. Reflect on Your Goals
Clear and motivating goals are crucial to boosting your energy levels.
It’s easy to have lots of energy when you have exciting projects to work on.
From your exciting goals, determine 2–3 key tasks you need to do today.
6. Plan Your Day
When you always have a meaningful task or project to work on, it’s easy to have lots of energy.
Spend some time scheduling your key tasks into 30–60 minute blocks in your day.
Be clear about why you’re doing these tasks.
7. Meditate
Before you sit down to start work for the day, spend some time in stillness.
Awareness of your body and mind will prepare you to handle whatever life throws at you.
Sit for 5–10 minutes.
Pay attention to the sounds around you, your breath, and your thoughts.
8. Drink Coffee
Coffee is a powerful energy-boosting performance tool.
Drink 1–2 cups 90 minutes after waking for optimal energy.
9. Eat 30g of protein
Starting the day with 30g of protein is a great way to stimulate muscle protein synthesis (MPS).
This also ensures you’ve got fuel on board to sustain you until your next meal.
Aim to consume a high-quality protein source within the first 90–120 minutes.
10. Learn About Something That Excites You
Before starting your work day, spend 10–20 minutes reading something you’re passionate about.
Reading things that are exciting to you sparks dopamine.
This is a great way to boost your energy and increase motivation heading into your first work block of the day.
Summary
To boost your energy each morning,
- Wake up at the same time
- Hydrate
- Get light exposure
- Move your body
- Reflect on your goals
- Plan your day
- Meditate
- Drink coffee
- Eat 30g of protein
- Learn about something you’re passionate about
Want to transform your health, one habit at a time?
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