7 Energizing Morning Hacks for Working Women & Busy Moms
Do your mornings feel like you’re rushing around, half-awake while your body goes through the motions, but your brain is still in bed? You feel like you can never hit the snooze button enough times, and your eyelids are begging for another hour. Not feeling that morning pep in your step is actually pretty common, so it might surprise you that morning people typically have a few main things in common. With a little bit of planning and some good habits, it is possible to have an energizing morning routine.
Try these energy-boosting hacks designed to help any busy woman embrace the day and actually feel great about waking up every morning.
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Why are some people morning people and not others?
First, there’s a reason why people who love mornings swear by their routine. Being consistent with your habits—both at night and in the morning—is the key to consistent energy no matter what your lifestyle.
A typical morning person usually follows the same set of activities they’ve designed to maximize their most important factors for the day. Morning movement, seeing sunlight first thing, and fueling for focus and clarity boost energy before the day even really begins.
It’s also important to note that these habitual activities help reinforce your natural sleep-wake cycles, or circadian rhythm. Your circadian rhythm is heavily influenced by light, temperature, exercise, and food intake. To a large extent, you have the power to reinforce and train a healthy circadian rhythm (1). This means you’ll fall asleep easily, wake feeling rested, and feel energized throughout your day. Want to know how to be a morning person?
These are a few habits that go into the perfect morning routine:
8 Healthy habits to energize your morning routine
Start with water, lemon, and a dash of sea salt
If you normally reach for a cup of coffee first thing, let me explain the simplest swap that will change your morning routine forever. First, fill an 8 oz glass with room temperature water, and then add about a teaspoon of fresh lemon juice.
Here’s why this works: By drinking water first thing, you prevent mental and physical fatigue resulting from dehydration that happens overnight. The lemon juice is a secret (but simple) ingredient I use to prime digestion for a healthy breakfast afterwards, helping to stimulate enzymes that break down and absorb nutrients from your food. We know that a happy, hydrated gut is key to feeling your best, and starting your day with lemon water is a great way to improve gut health.
For even more hydration, add a pinch of sea salt to your water to replenish electrolytes lost overnight. If you typically have low energy or feel dizzy while working out, this is a big indicator you may need more minerals in your diet!
Watch: Is Your Green Smoothie Doing More Harm Than Good?
Get outside in the sunlight first thing
Your internal body clock is heavily regulated by natural light, and getting outside within about 30 minutes of waking up is the best way to shake that groggy feeling and turn off melatonin (the sleep hormone). Sunlight also activates other hormones that make you feel awake and alert. The easiest way to do this? Enjoy your morning beverage (or a glass of lemon water) outside, and soak up about 10-15 minutes of sunlight for maximum benefit.
In the colder months when it’s not practical to get out of the house, do this instead by a window with lots of natural light. A well-regulated circadian rhythm supports hormone balance, better gut health, and better focus throughout the day.
Get your B vitamins
B vitamins are essential for energy production, but many of us are deficient due to stress, poor diet, or other lifestyle factors (2). If you find yourself struggling with low energy levels despite a good night’s sleep and healthy diet, it’s likely you could benefit from supplementing with B-complex (3).
I recommend taking a high quality and fully methylated B-complex like Boost. Take in the morning, with or without food and get ready for a productive day ahead. If you have a sensitive stomach, take B vitamins with breakfast or a morning snack.
Add movement
I know, I know—the last thing you want to do when you’re tired is move your body. But trust me on this one, a little movement in your morning routine is the best way to wake up your mind and body, get your heart rate up, and improve circulation so you have more consistent energy throughout the day (4).
I’m not suggesting you do a full-blown workout first thing in the morning (although, if that’s your thing, more power to you!). Just a few simple stretches, a quick yoga flow, or a short walk around the block is all it takes.
Read: How to Find the Most Effective Exercise for Your Type
Prepare your mind & body
In the super-busy and hyperconnected modern world, we don’t often place too much importance on rituals that prepare you for the day ahead. These are small, but meaningful moments of active relaxation like sipping a warm drink, meditating, or journaling. Unfortunately, they’re often replaced by running from one errand to another, browsing social media, or scheduling that last minute appointment we forgot about.
But having a morning ritual makes a big difference in how your nervous system prepares for the day. A ritual is simply a habit that benefits some part of your mind or body. We typically do them either because we enjoy the act, or we know it will benefit our wellbeing in the long run. In reality, these habits help both energize and relax your mind to propel you forward toward a more productive morning and greater energy later in the day.
Related: Quick Tips to Calm the Mind & Body
Eat a high-protein breakfast
If you typically eat cereal, toast, or oatmeal for breakfast, chances are you’re not getting enough protein first thing in the morning and you may feel sleepy especially after lunch. Protein helps regulate blood sugar, provides lasting energy, and helps you feel fuller longer.
Aim for 20-30 grams of protein at breakfast by adding an egg or two, some yogurt, a handful of nuts, or a scoop of protein powder to your morning routine. Not only will you have more consistent energy throughout the day, but you’re also less likely to make poor food choices when hunger strikes later on.
And whatever you do: just say no to sugary breakfasts.
Read: How Much Protein Do I Really Need?
Make a gut-loving smoothie
A big part of energy production comes from a healthy gut. A gut that’s struggling to break down and absorb nutrients can make you feel tired, irritable, and definitely ramps up the brain fog.
Starting your day with a gut-loving smoothie is one of the best things you can do for your health. Not only are smoothies an easy way to get a nutrient-rich start to the day, but they’re also great for adding prebiotic fiber your microbiome needs to thrive
Try this smoothie for a healthy gut:
- 1 serving protein or collagen powder
- 1 pear, cored and chopped
- ½ banana
- 1 inch of fresh ginger, peeled
- 1 tablespoon flaxseed
- 1 tablespoon almond butter
- 1 cup unsweetened almond milk
- Pinch of sea salt
Blend all ingredients together until it reaches a creamy consistency, and enjoy for breakfast in the morning for long-lasting energy and gut health support throughout the day.
How to get better quality sleep
First things first, it’s almost impossible to feel energized throughout the day without restful sleep. In order to ensure you’re getting the most out of your energizing morning routine, focus also on a consistent sleep schedule. Here are a few recommendations:
- Avoid blue light in the evening. Any amount of blue light in the evening can disrupt melatonin production (yes, this includes overhead lights in your house, and that coming from your phone). Dim the lights, use blue blocking glasses, and try to minimize time in front of the TV or scrolling social media before bed.
- Keep your bedroom cool. The best temperature for sleep is about 60 to 67 degrees.
- Add protein to your midnight snack. A bedtime snack can easily fit into your nightly routine if you choose, but the right foods are important. Say no to sugary options that can mess with your blood sugar balance overnight. If you have time, whip up a batch of golden milk, or go for a quick handful of walnuts, or a 1/2 cup of Greek yogurt.
- Relax your mind. Does your stress and anxiety get worse at night? You’re not alone. Journaling, checking in with your partner, or deep-breathing exercises before bed can help shift your thoughts to a more relaxed place.
- Set realistic new wake and bedtime goals. What does your schedule look like? What kind of nighttime and morning routines are best for your lifestyle? If you have young children, or a job with an early start time, extra sleep needs to be added by going to bed earlier. If you’re typically a night owl, this may require you to be more consistent to slowly shift your sleep-wake cycle. Keep in mind, in traditional Eastern systems of medicine, it’s recommended to be asleep from the hours of 11 pm to 5 am, no matter if you’re a morning person or more of a night owl.
If you’re looking for ways to jumpstart your day and banish the brain fog, try implementing some of these tips into your morning routine. Taking a little time for yourself each morning can make a big difference in terms of energy and focus throughout the day. What are some things you could do to energize your mornings?
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