Morning Routines Matter

In today’s episode we’re talking about something deceptively simple—but life-changing: your morning routine. 

Yep, the way you start your day has a ripple effect that touches your body, your mind, your emotions—and even your sense of purpose. So grab your coffee or tea, take a deep breath, and let’s explore why morning routines matter, and the science that backs it all up. 

Here’s the bottom line: having a calm, intentional morning routine gives your brain predictability—something our prefrontal cortex loves. This reduces cognitive load, helping you make clearer decisions throughout the day. Whether you’re a sunrise jogger or a slow sipper of coffee or tea, remember this: how you start your day is how you shape your life. Until next time, keep rising, keep thriving and Call in a morning routine. Call IT in With Dar! 

Transcript

In today’s episode we’re talking about something deceptively simple—but life-changing: your morning routine. 

Yep, the way you start your day has a ripple effect that touches your body, your mind, your emotions—and even your sense of purpose. So grab your coffee or tea, take a deep breath, and let’s explore why morning routines matter, and the science that backs it all up. 

Let’s start with the brain. 

When you wake up, your brain shifts from delta waves—those deep sleep brain waves—into a more alert state. This window, usually within the first hour of waking, is known as the 

“hypnopompic state.” It’s a period where your subconscious is still active, making it an incredibly powerful time to prime your mindset. 

According to a 2020 study published in Frontiers in Psychology, individuals with consistent morning routines showed lower levels of cortisol, the body’s main stress hormone. That’s huge because high morning cortisol is linked to anxiety, poor concentration, and even mood swings. Here’s the bottom line: having a calm, intentional morning routine gives your brain predictability—something our prefrontal cortex loves. This reduces cognitive load, helping you make clearer decisions throughout the day

Science tip: Start your morning tech-free for at least 30 minutes. Dopamine from phone scrolling can overstimulate your brain early on, making it harder to focus. 

What’s the first thing your body needs when you wake up? 

Hydration, movement, and sunlight. Let’s break those down. 

Hydration – After 7-8 hours without water, your body is dehydrated. Even mild dehydration impacts memory, attention, and energy. Drinking a glass of water first thing supports metabolism and helps flush out toxins. 

Movement – A 10-minute stretch or light workout activates the lymphatic system, boosts circulation, and releases endorphins. You don’t need a full workout—just move. Your mitochondria will thank you. 

Sunlight – Morning exposure to natural light resets your circadian rhythm, boosts serotonin, and helps your body produce melatonin later in the day, improving sleep. According to the NIH, just 5–15 minutes of morning sun can elevate your mood significantly. 

Another Tip: Take your water and your stretch to the porch or balcony. Stack the habits, and boom—you’re energizing your body, regulating your sleep cycle, and improving your mood all at once. 

Let’s talk about the heart of it all—your emotional well-being. 

Studies in The Journal of Positive Psychology show that morning practices like gratitude journaling or meditation can reduce symptoms of depression and anxiety and increase feelings of optimism throughout the day. 

When you start your day by checking in with yourself—through breathwork, journaling, or even a simple “what do I need today?”—you build emotional resilience. You’re no longer reacting to the world; you’re responding from a place of awareness. 

Here’s a simple 3-step emotional check-in: 

1.    How do I feel right now? 

2.    What do I need? 

3.    What’s one thing I’m grateful for? 

It takes 2 minutes. But the emotional clarity it gives you? It’s priceless. 

Now, if you’re wondering, “Why do some people stick to routines and I can’t?”—you’re not broken. You’re just missing a system. 

James Clear, author of Atomic Habits, says: “Every action you take is a vote for the type of person you wish to become.” Morning routines aren’t just about being productive—they’re about reinforcing your identity. When you say, “I am someone who takes care of my mind and body,” and then act on it—you’re rewiring your brain through neuroplasticity. 

Tiny habits compound. Neuroscience shows that consistent behaviors, repeated over time, create stronger neural pathways—meaning the routine becomes easier the more you do it. 

Not every morning needs to look like a YouTuber’s “5AM power hour.” In fact, rigid routines can backfire if they feel forced. 

Start with just three anchor habits: 

●     One for your mind (e.g. journaling or meditation) 

●     One for your body (e.g. stretch or hydrate) 

●     One for your emotions (e.g. gratitude or intention setting) 

Give it 7 days. Reflect on how you feel. Then tweak it. Make it yours. 

 So there you have it—science and soul behind the power of morning routines. Whether you’re a sunrise jogger or a slow sipper of coffee or tea, remember this: how you start your day is how you shape your life. Until next time, keep rising, keep thriving and Call in a morning routine. Call IT in With Dar!