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7 Ways to Establish a Healthy Morning Routine

Struggling to consistently hit your workout and nutrition goals?


Wondering what you can do to increase your energy, mood, or motivation?


Here are 7 ways how to establish a healthy morning routine so that you can feel energized, excited, and productive each and everyday!


#1 Don’t Hit the Snooze Button


This is going to be a tough one for many of you reading this, but the simple truth is that hitting the snooze button does more harm than good. When the alarm goes off, and your first reaction is to turn it off and immediately try going back to sleep, you’re sending negative signals to your brain and body that you’re not rested and too tired to do anything.


Instead of hitting the snooze button, when the alarm goes off, roll out of bed immediately. Even if you’re tired, the simple act of getting up and moving is a win and starts the day off on the right foot.


To make sure you’re not tempted to hit the snooze button, it helps to establish a nighttime routine or bedtime ritual, which helps get your mind and body in the calm, relaxed state required for deep, restorative sleep.


Key pointers to keep in mind for optimal sleep include:

  • Going to bed at the same time every night (even on weekends)
  • Establishing a bedtime ritual to signal to your body it’s time to get ready for sleep
  • Avoiding/limiting blue light exposure 2 hours before bed
  • Avoiding stimulants and alcohol in the hours leading up to bed
  • Limiting/avoiding acute stressors before bed (social media, texts, emails, news channels, etc.)
  • Stretching
  • Meditating
  • Journaling
  • Enjoying a cup of herbal tea while listening to relaxing music
  • Taking a warm bath or hot shower
  • Reading


You can try a natural nighttime relaxation and recovery aid, such as 1UP Beauty Dream or Recharge PM, which are designed using natural ingredients to promote feelings of calm, relaxation helping you achieve the deep, restorative sleep you need to get results without leaving you feeling groggy the next morning.


#2 Wake Up Early in the Morning


Building off of the previous point, if you’re looking to be fitter, more energized, more productive, and happier, then you’re better off being an early riser. This is supported by research which shows individuals who wake earlier in the day have more stable moods, better insulin sensitivity, lower BMI, and greater productivity.


For added “real-world” proof, just consider the long list of entrepreneurs and executives who consistently report being early risers.


#3 Make Your Bed


Yep, you read that right -- the same thing your parents told you to do when you were a child actually helps you to have greater energy and be more productive during the day.


The reason for this is that you’re starting the day with an “easy win.”


You see, in the mornings, our motivation and drive can be low, which is why so many people hit the SNOOZE button instead of getting out of bed immediately. However, beginning the day with a victory, like making your bed, instills good habits, establishes a feeling of accomplishment, and releases a burst of dopamine (from completing something on your daily to-do list). All of this culminates in feeling more energized, happy, and motivated to continue getting stuff done!


#4 Crush an AM Workout


Getting out of bed and going straight to the gym, or going outside for a brisk walk, may not be the most enticing prospect after waking, but putting off your workout until later in the day opens up the very real possibility for life to get in the way, which can lead to missed workouts, fewer calories burned, and delayed results during your transformation challenge.


Beginning your day with a calorie-burning workout ensures that nothing gets in the way. Plus, you’ll benefit from a boosted metabolism and increased levels of endorphins, which make you feel happier and more motivated during the day.


#5 Go Outside


Sunlight is essential to our circadian rhythm, and exposure to sunlight early in the morning is a great way to establish healthy circadian rhythms, which has a whole host of downstream effects, including greater alertness, focus, mood, metabolic function, and more!


To “kill two birds with one stone,” you could go for a morning walk after waking. This way you’re getting in some physical activity while also spending time in the sun. Plus, sunlight exposure also helps your body naturally produce more vitamin D, which is one of the major nutrient deficiencies around the world. And, in case you weren’t aware, vitamin D isn’t just an essential vitamin; it’s also a hormone that impacts growth, joint support, bone health, and immune function!


Our women’s and men’s multivitamins, Multi-Go Women & Multi-Go Men, supply 100% of the daily value of vitamin D (as well as numerous other essential vitamins and minerals).


#6 Don’t Look At Your Phone


Many of us are guilty of sleeping with our phones, tablets, or other smart devices on our nightstand, if not in bed with us. Similar to hitting the snooze button upon waking, immediately grabbing your phone and scrolling through your overnight texts, emails, DMs, and other assorted alerts keeps you laying in bed longer, which can make you feel (at best) lethargic. At worst, scrolling through your smartphone alerts will make you stressed, which only adds to the feeling of not wanting to get out of bed and stay laying down, turning on the TV and binging the drivel on streaming platforms.


#7 Eat a Healthy Breakfast


Breakfast is a real struggle for many people, especially if they oversleep, ultimately resulting in less-than-healthy breakfast fare like sausage, egg, and cheese croissants, doughnuts, or coffee and bagels.


Beginning the day with a nourishing breakfast, high in protein, complex carbs, fiber, and healthy fats, fuels the mind and body with everything it needs to tackle the challenges of the day.


Keep in mind that breakfast doesn’t need to be complicated. Something as simple (and effective) as a protein smoothie with 1UP protein powder, frozen fruit, milk, and a scoop of greens is fantastic!


For the more adventurous, you can meal prep some healthy breakfast options during the week, such as protein muffins, overnight oats, or cook a big batch of protein waffles/pancakes and store them in the freezer. Then in the morning time, just reheat them at home or at work and you’re set!



  1. https://www.sciencedirect.com/science/article/abs/pii/S0191886914002414
  2. https://www.sciencedirect.com/science/article/pii/S2666518222000183?via%3Dihub
  3. https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP090613

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