Mornings, the battle between the desire to stay in bed and the need to face the day. But what if I told you that how you handle the first hour after waking up could completely change how you feel, perform and even live? 

Here are the six things you can do upon waking up and the one thing you should absolutely avoid if you want to make the most of your mornings.

1. Wake Up Early

Ever wonder why successful people are often early risers? Waking up early sets the tone for a productive, focused day. But it’s not just about having more time—it’s about syncing your body with its circadian rhythm. This internal clock regulates your sleep-wake cycle and getting up early helps you align with the natural flow of your energy levels.

Waking up early is linked to better mental health and reduced risk of depression and anxiety. Studies from Nature Communications have found that people who wake up earlier tend to feel less stressed and more proactive throughout the day. Early mornings allow you to take advantage of the body’s peak cortisol levels—the hormone that naturally boosts your alertness in the morning.

Can’t wake up at 6 AM? Don’t worry. If early rising feels impossible, the key is consistency. Wake up at the same time every day, even on weekends. This will help regulate your circadian rhythm, improving your energy levels and sleep quality. 

2. Get Exposure to Natural Light

Get sunshine! As soon as you wake up, go outside or sit by a window to soak in natural light. 

Why? Natural light exposure in the morning triggers the release of cortisol, giving you an energy boost and helping to regulate your mood. It also suppresses melatonin production, the  sleep hormone. A study published in Frontiers in Neuroscience found that people exposed to natural light within the first hour of waking had better sleep quality, enhanced focus and improved overall mood throughout the day.

3. Hydrate

After hours of sleep, your body is naturally dehydrated. And isn’t just feeling thirsty, it also leads to grogginess, sluggish digestion and even thicker blood, putting extra strain on your heart. To start your day right, drink a glass of room-temperature water as soon as you get out of bed.

Why room temperature? Cold water can be a shock to your system, while room-temperature water is absorbed more easily. Plus, hydration is crucial for your gut-brain connection—a critical system for both mental clarity and mood regulation. Keeping a glass of water by your bed to hydrate as soon as you wake up, and start a healthier day.

Research from The Journal of Nutrition shows that even mild dehydration can affect mood, cognitive function and energy levels.

4. Meditate: Start Your Day with Calm and Focus

If you’re looking for a way to reduce stress and boost your mental clarity, look no further. Just focusing on your breathing can work wonders for the brain and mood.

Harvard Medical School found that meditation reduces levels of cortisol and increases activity in the brain areas associated with emotional regulation. By practicing it in the morning, you set a tone of calm and focus for the whole the day.

And here’s a bonus: You can meditate while walking or even stretching, making it an easy habit to integrate into your routine.

5. Stretch: Wake Up Your Body

One of the simplest yet most powerful things you can do upon waking is stretch. Stretching in the morning “wakes up” your muscles and joints, increasing blood flow and flexibility. This helps you move more freely throughout the day, reducing the risk of injury.

According to neuroscientist Andrew Huberman, incorporating mobility exercises into your morning routine can improve focus and cognitive function. Whether it’s a few yoga poses or simple arm stretches, just five minutes of stretching can make a big difference in how you feel physically and mentally.

The increased blood flow from stretching sends oxygen to your brain, giving you an extra mental boost. It’s the perfect way to ease into the day and shake off any stiffness from sleep.

6. Be Grateful: Start with Positivity

Before you even get out of bed, take a moment to acknowledge three things you’re grateful for. This simple practice can shift your mindset from one of stress to one of positivity and abundance.

A study from the Journal of Personality and Social Psychology found that people who practice daily gratitude have lower levels of stress, higher levels of life satisfaction, improved mental health, increased happiness and even reduced symptoms of depression

The One Thing to Avoid: Grabbing Your Phone

We’ve all been there—waking up and immediately reaching for our phone to check messages, emails or social media. But here’s the thing: this habit can wreck your morning before it even begins.

When you check your phone first thing, you immediately trigger a stress response. You’re exposed to external demands, notifications and information overload before your brain has had a chance to wake up fully.

This, as a study from Frontiers in Psychology found leads to increased stress, anxiety and decreased focus. Instead, give yourself at least 30 minutes of phone-free time in the morning to focus on yourself and your well-being.

Make Your Mornings Work for You

Start your day with intention and watch how it transforms your life. Incorporating these simple habits—waking up early, getting sunlight, hydrating, meditating, stretching and practicing gratitude—into your morning routine can transform your day. They’re backed by science, easy to do and can help boost your energy, mood and longevity.

And remember: avoid reaching for your phone. It can wait.