The First Hour Is for You

How to Win Your Morning and Reduce All-Day Anxiety

A few years ago, I was invited to attend a leadership retreat with my company. It was an eye-opening experience and one of the top takeaways I had was how important it was to have a morning routine.

Prior to the retreat, I hadn’t considered the power of a strong morning routine.

It was generally: Wake up, feed and let out my dog, watch tv/look at social media, brush my teeth, shower, go to work.

I had no time built in for centering and preparing myself for the day. I always felt rushed, my mind already racing with the day's to-do list before I even had my shoes on.

By the time I arrived at work, my shoulders were tight, and I was already in a reactive, defensive position. My day had started, but I was already behind.

What I’ve found is that having a morning routine has reduced my anxiety levels in the morning, which in turn helps to reduce my anxiety levels throughout the entire day.

And it’s not just my anxiety levels that have benefited. I feel more mental clarity, ready to take on the day.

I’d love to hear from you, so let’s take a quick survey:

Whether you have a routine or not, it's worth understanding exactly why they are so powerful. This isn't just about “being a morning person.” It's about fundamentally changing your brain and body's response to stress.

From Chaos to Calm: The Science of a Better Morning

Instead of feeling rushed and chaotic as soon as you wake up, a good morning routine prepares you for the day so that you can be calm, clear, and productive.

Depending on the components of your morning routine, there are a number of potential benefits:

• Reduced stress and better cortisol management: A well-structured and intentional morning routine that includes mindfulness or meditation can help lower cortisol levels by up to 25%, which in turn can reduce stress and anxiety.¹

• Enhanced Mood: Studies have shown that journaling, meditation, and mindfulness can increase serotonin levels, the feel-good molecule that is an important factor in mental health.²

• Better Mental Clarity & Focus: A consistent, structured start to your day allows you to free up mental capacity by reducing decision fatigue. You already know what you need to do when you wake up and it’s hopefully already a habit.

Your Morning Routine Toolkit: 7 Essential Practices

Obviously, everyone’s situation is different. I don’t have kids, so my mornings by nature are slightly less chaotic.

I’m also a morning person, so it’s easier for me to wake up early to focus on my morning routine than it might be for a night owl who hasn’t seen 6 am in 20 years.

But, regardless of your situation, you can cultivate a morning routine that fits into your schedule and enjoys the promised benefits.

Here are some key components for a transformative morning routine:

1. Consistent sleep and wake time: This is the foundation of a great morning. Going to bed and waking up at roughly the same time, even on weekends, anchors your body's internal clock (circadian rhythm). This leads to more restorative sleep and makes waking up feel natural rather than jarring.

2. Morning sunlight exposure: Aim for 10-15 minutes of direct sunlight within the first hour of waking. This powerful signal tells your brain to shut off melatonin production (the sleep hormone) and sets a healthy timer for your entire day, improving mood and making it easier to fall asleep at night.

3. Hydration: You wake up dehydrated. Before you reach for coffee, drink a large glass of water (some people add lemon or a pinch of sea salt). This rehydrates your cells and kickstarts your metabolism.

4. Mindfulness or meditation: This is your proactive defense against morning anxiety. Just 5-10 minutes of guided meditation, mindfulness, or even quiet, deep breathing can significantly lower stress hormones, helping you start the day with a sense of calm and centeredness instead of chaos.

5. Physical activity/movement: It doesn't have to be a tough workout. A simple 15-minute walk, a stretching routine, or a few yoga poses can increase blood flow, release mood-boosting endorphins, and energize your body for the hours ahead. The goal is to get out of your head and into your body.

6. Limited digital distraction: Don't let your inbox or social media feed dictate your mood. Keep your phone on silent or in another room for at least the first 30-60 minutes of your day. This allows you to be proactive and intentional with your thoughts, rather than immediately becoming reactive and distracted.

7. Journaling: Think of this as a "brain dump" to clear out mental clutter. Use a simple notebook to write down whatever is on your mind: worries, things you're grateful for, or your single most important task for the day. This practice provides clarity and helps you set a positive intention before the outside world rushes in.

Next Week: A Look Inside My Anxiety-Reducing Morning Routine

Hopefully this post makes a strong enough case for building your own morning routine if you don’t already have one.

My morning routine has taken years to cultivate into something I look forward to doing every single morning, seven days a week.

Next weekend, I’ll be on vacation with my good friends at the beach, but I will schedule this one ahead of time and share my morning routine.

My goal is to give you an idea of what a true morning routine looks like and you can hopefully find a few things that are worth trying out for yourself.

I’m excited to share it!

Do you have a consistent morning routine right now? If so, please share one part of your routine you never miss. I’d love to see what that one essential element is for you.

1. https://neurosciencenews.com/medication-cortisol-stress-19443/

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC3679190/#S15