We all like the idea of waking up at 5 AM, meditating, doing some yoga, and sipping green tea while we journal our thoughts.

However, the reality for most of us is VERY different. Statistics show that 89% of Americans check their phones immediately after waking up.

But here’s the thing – your mornings set the tone for everything. And research proves it…

A Harvard Business Review study found that 92% of highly productive people follow a planned yet simple morning routine.

Interestingly, they don’t have rigid, time-consuming rituals but small, intentional habits that prime their brains for focus, clarity, and success. And in this week’s article, I’m sharing how you can do the same.

Forget unrealistic two-hour morning routines. I’m sharing real, science-backed, time-efficient changes that fit into your life, no matter how busy you are or how many responsibilities you have!

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4 Steps To Building An Effective Morning Routine That Works For YOU

Back when I was a busy doctor and a mom of two young kids, my mornings weren’t mine. As soon as I opened my eyes, I was already behind, overwhelmed, and running on empty.

One day, I decided something had to change. So, I started carving out just ten minutes for myself in the morning.

At first, it felt pointless; how could ten minutes change anything? But it wasn’t about the time; it was about reclaiming a piece of my day, a piece of myself.

That small shift sparked a complete transformation. I handled stress differently, made better decisions, and showed up stronger for my kids, my patients, and myself.

You see, it’s totally possible to transform your mornings without forcing yourself to wake up at 5 AM, which brings me to step number one…

Step 1: Stop Trying to Wake Up Earlier

If you’ve ever read the popular productivity book The 5 AM Club, you’ve probably come to believe that you must wake up earlier if you want to have a productive day.

Now, this may be fantastic advice for people who do not have children and can go to bed early. But if you’re a parent or shift worker, following this suggestion could actually do more harm than good.

If you’re already running on too little sleep, waking up even earlier is the fastest way to failure.

Research from the National Sleep Foundation shows that even losing thirty minutes of sleep can impair cognitive function, decision-making, and emotional regulation by up to 40%.

So rather than worrying about what time to set your alarm clock, focus on how you spend the first 5 minutes of your day.

Do you check your phone before you even sit up? Do you jump straight into rushing and reacting before you’ve had a chance to notice your breath?

If so, swap that first unhealthy morning habit for something better.

For example, instead of grabbing your phone, take a few deep breaths or get up and stretch instead.

Studies on neuroplasticity suggest that what we focus on first thing in the morning sets the tone for our entire day. So, if you change your first five minutes, you change everything.the 5 steps:

Step 2: The 90-Second Reset

The moment we wake up, our body releases cortisol (the stress hormone) as part of our natural circadian rhythm, which helps us prepare for the day.

However, suppose you start your day by checking your phone or jumping straight into stressful situations. In that case, your cortisol levels will remain elevated throughout the day rather than reducing as they are supposed to.

To ensure your cortisol levels dip mid-morning as they should, you can do what I call a ’90-second reset.’

This short morning reset involves moving your body as soon as you wake up. It doesn’t need to be strenuous – it can be as simple as stretching while you wait for the kettle to boil.

90 seconds of movement in the morning is enough to help regulate your nervous system, lower stress and increase alertness.

Step 3: The “Mind-First, Tech-Later” Rule

Checking your phone first thing in the morning can derail your focus for the entire day. This is because it traps your brain in a dopamine feedback loop, craving endless stimulation instead of deep, meaningful work.

But let’s be honest; We all check our phones, so I’m not here to tell you to ignore them for hours. Instead, try delaying your phone usage for just 10 minutes.

I call this the “mind-first, tech-later” rule, a simple buffer before you let the world flood your brain.

In those 10 minutes, do one small thing that benefits you:

• Write down 3 things you feel grateful for
• Practice a breathing technique
• Step outside for a minute and get some natural light.

It’s a tiny shift, but it changes everything!

Step 4: The One-Move Rule

The most important thing to remember about morning routines is this – they don’t need to be long or complicated.

Forget having a checklist of self-care activities to complete every morning; that will make you feel even more under pressure. Instead, choose just ONE positive habit that will help to set you up for a productive and successful day.

Before you go to bed, decide on the one action you will take the next morning, and if possible, try to prepare for it.

For example, if your one thing is to drink a glass of water upon waking up, set a large glass of water on your bedside table ready for you.

Or, if you plan to journal, put your journal next to your coffee machine.

It may sound minor, but planning your morning habit the night before will make following through much easier.

Final Thoughts

For a deeper dive into these 4 steps, watch the full video episode on YouTube:

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And if you want more ideas on designing a morning routine that fits your life, download my free guide, The Ultimate Morning Routine Menu. It’s a simple, science-backed way to build a routine that works for you.

Now, I’d love to know what one positive thing you’ll do when you wake up tomorrow to change your morning, your day, and your life.

Leave a comment below, and let’s inspire each other!

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