How to start the day right

Well-established morning routines provide structure, a sense of security, and help minimize stress. They can support overall health—but only if they work with you, not against you. The most important thing about a morning routine is that it is self-chosen, tailored to individual needs, enjoyable—or at least noticeably beneficial—and easy to stick to. One key point: morning routines don’t need to take hours. What’s important is how much time you realistically have each day. Only then can a new habit truly become a routine. While routines are highly individual, certain strategies have proven especially effective:

Sleep researchers generally advise against gentle wake-up methods like sunrise alarm clocks or sleep phase alarm clocks. Pressing the snooze button repeatedly is also not a good habit. The sleep you get between alarms adds little to no rest. It’s better to set your alarm for a time that aligns with your ideal amount of sleep—in Germany this is six to eight hours for most adults. Then stick to this routine: get up when the alarm goes off for the first time. Ideally, do this every day—including weekends.

Many people have the habit of checking social media or work e-mails before even getting out of bed. Psychologists advise against this. Without a mindful start to the day, grabbing your phone can release unnecessary stress hormones. It’s better to take your time to fully wake up before engaging with »daytime matters«.

Physical activity in the fresh air improve circulation, boost concentration throughout the day, and reduce stress levels. But not everyone has the time—or desire—for a morning jog or yoga session. And that’s okay. It’s enough to incorporate movement into your morning in simple ways—for example walking or cycling to work, stretching, or taking the stairs instead of the elevator.

A short meditation session in the morning helps clear the mind and lowers stress hormones. Those who meditate regularly can also improve their ability to regulate emotions.