What she said is no self-help clich\u00e9. Because having the best morning habits<\/strong> down pat can gently pull you into clarity, away from the grips of unnecessary stress. <\/p>\n\n\n\n Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new health routines.<\/em><\/strong><\/p>\n\n\n\n Good habits matter most in the morning because the nervous system is more open to influence early in the day. That openness makes it easier to guide thoughts, emotions, and reactions before stress patterns take hold.<\/p>\n\n\n\n A study in Current Biology<\/em> that looked at 1,000 wake-ups found that the first few minutes after waking are a unique period when the brain shifts from deep sleep to being awake and is especially sensitive<\/a>. So, anything you do here will set the tone for your entire day.<\/p>\n\n\n\n It\u2019s why gentle \u201cinputs\u201d like slow, mindful breathing<\/a> or meditation<\/a> help you feel safe, while, on the other hand, doomscrolling and checking your email first thing get you on edge.\u00a0<\/p>\n\n\n\n According to productivity expert and Atomic Habits <\/em>author James Clear, we\u2019ve only got 25,000 mornings on average in our lifetime. So, what we do with them can either set us up for success or hold us back. <\/em>That number feels more concrete when placed next to the average U.S. life expectancy of 79 years<\/a>, as reported by the World Health Organization.<\/p>\n\n\n\n \u201cI don’t know about you, but I’ve let a lot of those mornings slip by,\u201d <\/em>he reflects on his website<\/a>. \u201cOnce I realized this, I started thinking about how I could develop a better morning routine [for success].\u201d<\/em><\/p>\n\n\n\n He\u2019s not the only one. Stanford neuroscientist Andrew Huberman, known for translating brain science into everyday behavior on his Huberman Lab<\/em> podcast, often speaks about how early-day signals guide the nervous system. <\/p>\n\n\n\n In a 2026 interview with Busine<\/em><\/a>s<\/a><\/em>s Insider<\/em><\/a>, he describes the importance of \u200b\u200btuning in to the body\u2019s natural cortisol rise after waking up, which helps you manage stress throughout the day.\u00a0<\/p>\n\n\n\n \u201cYou\u2019d want a big, massive spike of cortisol in the morning,\u201d<\/em> he shares on morning habits for happiness. \u201cIf you don’t spike your morning cortisol, your cortisol spikes in the afternoon or evening, and then everything goes awry.\u201d<\/em><\/p>\n\n\n\n So, it\u2019s clear: well begun is half done. How you begin your day quietly decides how much agency you can have throughout the rest of it.<\/p>\n\n\n\n When it comes to creating morning habits that work for you, there\u2019s no one-size-fits-all approach. It\u2019s like trying on clothes; what looks good on one person may not flatter another.<\/p>\n\n\n\n Here\u2019s where renowned brain coach Jim Kwik<\/strong>,<\/a> along with Mindvalley\u2019s founder and CEO, Vishen<\/strong>, offers a clear way forward. Check out their unique tips for an early self-love routine<\/a>:<\/p>\n\n\n\n 1. Start with your mental state, not your schedule. <\/strong>Your brain, Jim explains in his Mindvalley program, Superbrain<\/em>, performs based on the state it\u2019s in. \u201cDesign the first hour a day to be brain-friendly,\u201d<\/em> he shares, \u201cand you\u2019ll win the rest of the day.\u201d<\/em><\/p>\n\n\n\n 2. Plan your <\/strong>perfect morning routine<\/strong><\/a> ahead of time. <\/strong>According to Vishen, clarity reduces the risk of stress blowing over. \u201cInefficient people wake up and then try to decide what to do,\u201d <\/em>he teaches in his program, Super Productivity<\/em>. \u201cHighly effective people already know what to do.\u201d<\/em><\/p>\n\n\n\n 3. Reduce distraction before introducing new habits.<\/strong> Focus, Vishen says, improves when distractions are designed out\u2014that\u2019s how habit-stacking<\/a> works. So, instead of piling on new goals, keep your phone out of reach, block all notifications, and be comfortable saying no to social invites.<\/p>\n\n\n\n 4. Keep habits small enough to repeat.<\/strong> Jim encourages starting with actions that feel easy to return to, like drinking more water, making your bed first thing, or doing five minutes of simple breathwork.<\/p>\n\n\n\n 5. Reflect on your routine on a regular basis. <\/strong>\u201cReviewing your own performance in a dispassionate manner,\u201d <\/em>Vishen explains, \u201cwill help you get better and better at going through your task list and becoming masterful at executing.\u201d <\/em><\/p>\n\n\n\n Ergo, get your foundations right, and see those morning inspirations<\/a> follow suit.<\/p>\n\n\n\n \u201cFirst, you make your habits, and then your habits make you,\u201d <\/em>says Jim on how great morning habits of successful people happen. He would know, since he\u2019s worked with everyone from Fortune 500 entrepreneurs to Hollywood actors, including Hugh Jackman and Will Smith.<\/p>\n\n\n\n It\u2019s all rooted in the science of conditioning, where repetition is central to reprogramming your subconscious mind<\/a>. Research published in Psychological Research<\/em> shows that habits emerge through reinforcement that, when done in stable conditions, strengthens the brain\u2019s neural pathways for automatic behavior.<\/a><\/p>\n\n\n\n This lens informs Jim\u2019s morning routine ideas in Superbrain<\/em>, seen below. Each one is meant to prepare the brain for clarity, focus, and steadiness. Practiced together, they uplevel how you steward your time and attention.<\/p>\n\n\n\n That said, a side note: while these practices are widely recommended, it\u2019s important to find what truly resonates with your lifestyle and needs.<\/em><\/strong><\/p>\n\n\n\n Documenting your dreams as soon as you wake up is a habit that Jim highly encourages. It\u2019s such a simple practice, yet it has a significant impact on your life. <\/p>\n\n\n\n When you\u2019re working and learning all day, your brain doesn\u2019t shut off at night. In fact, it gets more active, which is how it dreams up solutions and answers during sleep.<\/p>\n\n\n\n So, it\u2019s worth paying attention to them. As Jim points out, \u201cYour dreams can reveal your deepest desires, fears, and concerns. Sometimes, they may even provide you with solutions to problems that you\u2019re struggling with in your waking life.\u201d<\/em><\/p>\n\n\n\n Keep a pen and an empty journal by your bed. When you wake up, write down whatever you remember before your beta brain wave\u2014a.k.a., the part of your brain that switches on thinking and doing<\/a>\u2014fully kicks in.<\/p>\n\n\n\n \u201cIf you want to change the world, start off by making your bed,\u201d<\/em> said William McRaven, a U.S. Navy Admiral, once, in his 2014 commencement speech<\/a> at the University of Austin, Texas.<\/p>\n\n\n\n Sounds mundane, right? But there\u2019s a reason this advice has endured the test of time.<\/p>\n\n\n\n Turns out, making your bed is one of those small morning habits that creates an early sense of order and completion. And an orderly environment, as research in Psychological Science<\/em> shows, can increase your sense of self-control and goal-directed behavior<\/a>.<\/p>\n\n\n\n No wonder it\u2019s at the top of Jim\u2019s recommendations in his program. It\u2019s a great way to anchor your day in a positive mindset and wield self-control. As he says, \u201cHow you do anything is how you do everything.\u201d<\/em><\/p>\n\n\n\n Your brain is made up of 80% water<\/a>, according to the Nature Reviews Neuroscience<\/em> journal. And during the night, it gets dehydrated.\u00a0<\/p>\n\n\n\n So, Jim says, drinking water first thing in the morning can help rehydrate your organs and improve your cognitive function, memory, and energy levels.<\/p>\n\n\n\n Here\u2019s a simple way to approach it:<\/p>\n\n\n\n Research published in The Journal of Nutrition<\/em> concurs with Jim, showing that even mild dehydration can impair your attention span and working memory<\/a>. This, in turn, forces your brain to work harder to perform your usual tasks. But thankfully, rehydration helps restore your cognitive efficiency, sustaining alertness and focus throughout your day.<\/p>\n\n\n\n Brushing your teeth with your non-dominant hand may seem like an odd habit. But as Jim sees it, it can offer benefits beyond just clean teeth. <\/p>\n\n\n\n Turns out, it helps activate the opposite side of your brain, which can, in turn, help create new neural pathways and connections<\/a>. And these new connections? They can bump up your brain\u2019s ability to process information, and you can become more coordinated over time.\u00a0<\/p>\n\n\n\n Of course, this can also be a fun new way to start your day, simply because it changes things up and challenges you to think and do differently.<\/p>\n\n\n\n But remember, Rome wasn\u2019t built in a day. This habit may take some getting used to and can even feel awkward at first. But with practice, it\u2019ll become a natural part of your morning routine.<\/p>\n\n\n\n \u201cA lot of people get easily tired and have brain fog,\u201d <\/em>Jim points out. In fact, a 2024 study in Frontiers in Human Neuroscience<\/em> found that 28.2% of individuals in the U.S. experience mental fogginess on the regular<\/a>.<\/p>\n\n\n\n But thankfully, Jim says, the solution to this is a lot simpler than you think. \u201cI\u2019d say the number one thing to do is get more oxygen in your body.\u201d<\/em><\/p>\n\n\n\n And here\u2019s where breathwork<\/a> comes in. A few minutes of slow, intentional breathing, a Cell Reports Medicine<\/em> journal reveals, helps your nervous system settle and gives your mind a great starting point<\/a>. From here, you can step into the rest of your day feeling more grounded.<\/p>\n\n\n\n Making tea in the morning is a soft rebellion against rushing. You\u2019re not rushing or reacting but simply waiting for the water to heat while you intentionally choose the leaves you want in your cup. <\/p>\n\n\n\n Jim himself loves how this ritual grounds him in the A.M. And he takes it further by making what he calls \u201cbrain tea.\u201d <\/em>He reveals, \u201cIt has gotu kola, ginkgo biloba, and lion\u2019s mane\u2026 really good ingredients that boost my focus and my memory.\u201d<\/em> <\/p>\n\n\n\n Of course, you can also opt for the ol\u2019 caffeinated leaves. Remember what Andrew Huberman said earlier about mandatory A.M. cortisol spikes? Think of this ritual as your chance to leverage this window for eustress\u2014the kind of stress that nudges you forward instead of knocking you sideways\u2014so you can move toward your goals with clarity.<\/p>\n\n\n\n Jim takes advantage of his tea-making time to also journal what he\u2019s grateful for (habit-stacking at its finest). Because what better time to do so than right in the morning, when your heart and mind are at their most open?<\/p>\n\n\n\n \u201cYour brain really thrives on gratitude,\u201d<\/em> he says. And the effects, according to science, go beyond a fleeting feel-good moment. A study conducted by researchers for the Journal of Personality and Social Psychology<\/em> has shown that people who regularly express their heartfelt thanks tend to have lower levels of stress and a greater sense of overall happiness<\/a>.<\/p>\n\n\n\n Jim\u2019s not the only expert to vouch for the wonders of penning your gratitude daily. Dr. Tal Ben-Shahar, a positive psychology expert and professor at Centenary University and formerly at Harvard University, would attest to it all the same.<\/p>\n\n\n\n \u201cJournal writers experience significant benefits to mood and physical health,\u201d<\/em> he shares in his Mindvalley program, The 5 Elements of Happiness<\/em>. \u201cThis exercise helps in achieving your goals and realizing dreams.\u201d<\/em><\/p>\n\n\n\n This is also why Ana Juma, a certified Journal to the Self instructor and founder of journal tools brand Prophsee, is always quick to help people learn how to journal<\/a>. \u201cWhen you journal consistently,\u201d<\/em> she tells Mindvalley, \u201cyou are creating a dedicated space to your inner sanctuary for you to process your thoughts, emotions, and your experiences.\u201d<\/em><\/p>\n\n\n\n Now, imagine priming those 25,000 mornings of your life with this positive energy. It\u2019s only a matter of time before you see everything else in your life fall into place.<\/p>\n\n\n\n Unsure how to start? Just turn to some good morning motivation quotes<\/a> to inspire you into action.<\/p>\n\n\n\n See, this is one of the things you know you should do but often lack motivation for. But here\u2019s the brutal truth, though: you need it. Even just three to four minutes of movement in the morning, Jim says, can make a difference in how you feel throughout the day.<\/p>\n\n\n\n \u201cThree to four minutes? Pfff, that\u2019s nothing,\u201d<\/em> you might be thinking. <\/p>\n\n\n\n Well, don\u2019t underestimate those short rounds of jumping jacks, push-ups, or yoga. They\u2019re enough to get your heart pumping and your blood flowing. A systematic review in the British Journal of Sports Medicine<\/em> found that exercise enhances overall cognition, memory, and executive function<\/a>. This explains why even a few minutes of activity can sharpen your attention and focus long after you\u2019ve stopped moving.<\/p>\n\n\n\n And as Jim says, \u201cWhat is good for your heart is also good for your head.\u201d<\/em> With your heart rate up, more blood will go to your brain and other organs. This means you\u2019ll have more energy in your reserve to tackle whatever the day throws your way.<\/p>\n\n\n\n \u201cThere are certain foods that are really great for your brain,\u201d<\/em> Jim says in Superbrain<\/em>. And he makes sure they\u2019re all packed in what he calls the \u201cbrain power smoothie,\u201d his favorite staple for extra brain support in the morning.<\/p>\n\n\n\n It\u2019s simple to throw together, with ingredients you likely already have in your kitchen (or are easy to find if not). In a blender, throw in:<\/p>\n\n\n\n Pulse all the ingredients until super smooth. Then drink it and move about your day knowing that you\u2019ve already \u201cfed\u201d your brain the booster it needs to thrive.<\/p>\n\n\n\n And if any of these ingredients aren\u2019t up to your liking, no problem. Jim suggests making your own by swapping the fruits or changing up the greens\u2014add what you like. <\/p>\n\n\n\n \u201cLeaders are readers,\u201d<\/em> Jim points out. \u201cThe average person reads only about one or two books a year. But the CEO reads about four to six books a month.\u201d<\/em><\/p>\n\n\n\n The thing is, that much of regular reading supercharges your brain\u2019s ability to slow down, follow ideas through, and make sense of complexity without glazing over. <\/p>\n\n\n\n And science supports this, with a 2023 study published in Frontiers in Psychology<\/em> showing the \u201cwhy\u201d behind it all: improved attention, memory, and mental flexibility<\/a>. And what better time to have your brain learn well than when it\u2019s at its most sensitive to new knowledge, right?<\/p>\n\n\n\n Now, Jim knows the power of this habit all too well. He\u2019s been a voracious reader for as long as he can remember. In fact, he attributes much of his out-of-the-box learning success to reading outside his comfort zone, from brain science to cognitive psychology to memory training techniques\u2014topics not usually taught in school.<\/p>\n\n\n\n \u201cI just started to understand things for the first time,\u201d<\/em> he recalls of the pivotal moment, after years of being known as \u201cthe boy with the broken brain\u201d following a childhood accident. \u201cI started to absorb information. It\u2019s like I had just activated my super brain.\u201d<\/em><\/p>\n\n\n\n Whether you prefer fiction or nonfiction shouldn\u2019t matter as much as the fact that a page or two each morning does wonders for your well-being. So pick a new book or check out a new article topic, and just get going from there.<\/p>\n\n\n\n Need a little inspiration to start with? Check out the Mindvalley Book Club\u2019s extensive list of recommended self-help titles<\/a> and personal development books<\/a>.<\/p>\n\n\n\n There\u2019s a reason people say \u201crise and shine.\u201d Getting up is automatic, but shining while at it takes intentional work.<\/p>\n\n\n\n Which is what Jim Kwik\u2019s free Superbrain<\/em> masterclass<\/strong><\/a> on Mindvalley can help you with. By signing up for this session, you\u2019ll learn to:<\/p>\n\n\n\nWhy are good habits important in the morning?<\/h2>\n\n\n\n
Expert perspectives on starting your day right<\/h3>\n\n\n\n
5 tips to develop morning habits that last, according to experts<\/h2>\n\n\n\n
10 morning habits to power up your day<\/h2>\n\n\n\n
![\"An](\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2020\/09\/79f2b85b-infographic_morninghabits.webp\")
<\/figure>\n\n\n\n1. Remembering your dreams<\/h3>\n\n\n\n
2. Making your bed<\/h3>\n\n\n\n
3. Drinking enough water<\/h3>\n\n\n\n
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4. Brushing your teeth with your non-dominant hand<\/h3>\n\n\n\n
5. Deep breathing exercises<\/h3>\n\n\n\n
6. Making a good cup of tea<\/h3>\n\n\n\n
7. Filling in your gratitude journal<\/h3>\n\n\n\n
8. Exercising <\/h3>\n\n\n\n
9. Jim\u2019s brain power smoothie<\/h3>\n\n\n\n
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10. Daily reading<\/h3>\n\n\n\n
Live vibrantly, naturally<\/h2>\n\n\n\n