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.

Journaling or writing in a diary in the morning can help you better understand your thoughts and feelings. Writing down racing thoughts or listing your top goals for the day helps focus your attention and avoid distractions. Imagining your »perfect« work day and envisioning achieved goals by evening can also boost motivation.

Opinions differ on breakfast. Some love a hearty meal, even on work days, while others skip it entirely. But skipping is generally not recommended. Your body and brain need nutrients and energy to function well. A solid breakfast sets you up for the day and helps prevent cravings later. Healthy options include whole grain muesli, oat porridge, or a high-protein meal like scrambled eggs.

Traffic jams, missed train connections, or subway delays—commuting can be stressful. If you allow enough time for your journey, you’ll handle delays more calmly. Rushing to work every morning puts you in a bad mood and drains energy before the day has even started.

If possible, avoid spending your time while on the way to work worrying about upcoming tasks or problems. Instead, use that time to actively relax. Cycling tends to reduce stress almost automatically. On public transport or in the car, music, podcasts, or audiobooks can be a helpful distraction. Listening to or reading something inspiring can offer a positive mental boost and help you approach the day with purpose. Organizing or sorting out private appointments can also be a useful way to spend the time. This makes it easier to stay focused once you’re at work.

If a new habit feels good and comes easily, try turning it into a daily routine. Still, it won’t always work out perfectly—and that’s okay. It’s helpful to have a backup plan. If it’s pouring rain, going for a jog may feel like too much. But maybe a short walk with an umbrella is a good alternative. And if nothing works out, give yourself a break. Being too hard on yourself only increases the stress that your morning routine is meant to reduce.