Morning routine

An effective morning routine combines early sunlight, delayed caffeine, movement, and time for mental clarity.

• Get outside for sunlight: Aim for 5–30 minutes within the first hour after waking—about five minutes on a clear day, around 10 minutes with cloud cover, and up to 20–30 minutes when it’s heavily overcast. Even cloudy outdoor light is useful; don’t stare directly at the sun. 1 2
• Delay caffeine: Wait 90–120 minutes after waking; this may help avoid an afternoon energy crash. 3
• Do early physical activity: Take a walk, light jog, skip rope, or do a more intense workout. Even modest movement can raise body temperature and help you feel more alert. 4
• Track wake-up times: Note when you wake to estimate your temperature minimum, which is typically about two hours before your usual wake time. 5
• Make room for mental clarity: If you’re not alert yet, use the early morning to organize your thoughts rather than immediately tackling linear tasks such as email; quiet can also help when you feel keyed up. 6