Morning routines have gone from helpful to strangely worshipped.
CEOs and entrepreneurs share their rituals, and the self-development world treats them like guaranteed formulas for success. Like if you wake up at 5 am, drink celery juice, and jump in an ice bath, you’ll achieve all your hopes and dreams!
As someone deeply interested in self-growth, I tested 10 morning routines from the world’s most successful people. In doing so, I discovered what actually works in real life, and what just looks impressive on the internet.
If you’ve tried following other people’s routines and ended up frustrated or exhausted, this article is for you. I’ll break down what actually works, what backfires, and how to create a morning routine that fits your life, not someone else’s blueprint.
To do this, I’ve divided the morning routines I tried and tested into four categories…
The Extreme Discipline Routines
Let’s start with the most famous type of morning routine: the extreme discipline mornings.
A well-known example is The 5 am Club; the idea that waking up at 5 am is the only key to success that you need.
I tested this 5 am-style morning, and here’s what I’ll say honestly:
This kind of morning routine CAN work, but only under very specific conditions.
And in truth? For most people, it’s just not realistic.
These extreme discipline routines might work for you if:
- Your sleep is already solid, and your schedule/responsibilities allow for an early bedtime
- Your schedule is predictable, and you have a lot of control over your day
If, however, you’re already exhausted, juggling too many responsibilities, or on the brink of burnout, this type of routine will do more harm than good.
For many people, a 5 am wakeup becomes a test of character rather than a form of support. It’s not discipline, it’s sleep deprivation with a motivational quote.
- The Science-Backed Optimization Routines
Next up, we have optimization routines that include science-backed rituals and practices.
Now, these types of routines look great on paper, and they sound extremely rational and convincing.
The most recognizable example is Andrew Huberman’s morning protocol, which includes science-backed methods like:
- Getting sunlight first thing
- Hydrating before decaffeinating
- Avoid screens
- Moving your body
We all know these things are good for us, so you would think this type of morning routine works, right?
Unfortunately not.
While the principles behind the methods are solid, the execution is not. This type of routine is too structured, too strict, and too cognitively expensive.
Everything has to be done at a specific time, for a particular duration, and in a specific order. If something unexpected happens in your morning (as it often does), it messes the whole system up, and you become frustrated and stressed.
What starts as an intention to optimize your day can leave you feeling depleted.
Now, if you simplify these routines by using them as guidelines rather than rules, they become supportive again.
For example:
- Instead of trying to get 30 minutes of sunlight within 30 minutes of waking up, aim to ‘get outside at some point before noon.’
- Instead of delaying caffeine until after breakfast and exercise, drink a glass of water before making your brew.
- The Personal Growth Maximalism Routines
This used to be one of my favorite styles of morning routines, because it promotes calm, grounding, and peace, rather than productivity and action. And I don’t know about you, but starting my day with an ice bath or a 5km run isn’t going to motivate me to get up. But knowing I can enjoy a slow morning with yoga and journaling will.
The problem, however, is that these personal growth-focused routines are often too lengthy and time-consuming.
A small dose of self-reflection in the morning is great, like journaling while drinking tea and 5 minutes of stretching.
Overloading self-reflection, however, is not so great.
If you wake up and you know you have to…
- Visualise your future self for 10 minutes
- Do 15 minutes of breathwork
- Journal ALL of your feelings
- Do a full 1-hour yoga class
- Repeat affirmations to yourself in the mirror
… All before actually starting your day, guess what happens? You feel more stressed than centered.
These routines can be so lengthy that you’re trying to meditate to cultivate calm, but instead, you’re feeling anxious about all the things you need to do that day.
What you need to do instead is strip these routines right down. Rather than six steps, do just one or two of your favorite grounding practices.
This way, you’re not just reducing overwhelm, you’re giving yourself what you actually need each day. You’re not copying someone else’s routine for the sake of it; you’re creating your own morning ritual—one that is actually tailored to your energy, schedule, and lifestyle.
If you’re wondering how you can craft your own morning routine, I’ve got a free resource to help you: The Ultimate Morning Routine Menu.
Instead of selling you one “perfect” routine, it gives you a menu of ideas to choose from. You can mix and match based on what actually works for you and what you need the most each day.
- The Low-Drama, High-Leverage Routines
The idea for my Ultimate Morning Routine Menu stems from this final type of routine: the low-drama, high-leverage routines.
What I found from testing 10 different morning rituals is that the ones that work aren’t extreme. They’re not aesthetic, not complicated, and not lengthy.
On paper, they actually seem quite dull, but in practice, they deliver the most.
You can see versions of this in the routines of people like Tim Ferriss, who talks about the minimum effective dose, or Arianna Huffington, who prioritizes boundaries and nervous-system regulation over productivity hacks.
The concept focuses on shifting your identity; doing one small thing that’s connected to the person you want to become.
By doing that small ritual every morning, you reinforce the belief that you can become the future self you aspire to be.
So instead of asking, “What’s the best morning routine?”
Ask yourself: “What kind of person am I becoming — and what would THAT person do in the morning?”
What Testing 10 Morning Routines Taught Me
For a more comprehensive overview of the 10 morning routines I tested, and my findings, watch the full YouTube video:
Now, I’d love to hear from you. What’s your favorite type of morning routine? Is there a specific ritual that you’ve found to be the most effective for you?
Let me know in the comments!
Resources:
- Discover Your Ideal Morning Ritual: Download the Free Ultimate Morning Routine Menu
- My Free Class for Health Coaches: How To Build A 6-Figure Health Coaching Business Using One Signature Program
- Dr. Kim on Instagram: https://www.instagram.com/drkimfoster/
JOIN THE INSIDER LIST!
If you’re interested in my upcoming book Redesigning You, the Insider List is the best way to stay connected.
You’ll receive early updates, behind-the-scenes notes from the writing and publishing process, and first access to excerpts as they become available.
No spam. Just thoughtful updates, shared occasionally.
