Why a Positive Morning Routine Sets the Tone for Your Day

When it comes to achieving balance and maintaining a sense of agency over your life, master brain coach Jim Kwick advocates thinking of yourself more as a thermostat than a thermometer. While a thermometer reacts to its surroundings, a thermostat maintains control, setting and regulating the environment. I love this analogy, because being less reactive – and more intentional – makes all the difference if your goal is to feel calmly in control and avoid overwhelm.

If you want to be the pilot in your life and not the passenger, experts always suggest nailing your morning routine. The way we start the day sets the tone, influencing everything from our mindset, to our food choices and our energy levels.

An example I see time and time again in clinic is a variation on the woman who wakes up tired, snoozes her alarm, reaches for her phone and comes round to a barrage of emails and app notifications, rushes out the house – already stressed – on nothing more than a coffee, only to wind up at her desk with a carb-based, grab-and-go breakfast of cereal, some baked item or toast with little to no protein, which she eats consuming the day’s (almost entirely negative) news headlines…. How’s she going to feel by 11am? I’ll bet it’s some combination of tired, fuggy-headed, irritable, anxious, hungry and craving a sweet or caffeinated pick-me-up, wishing the day away.


The 3 Ms: A Simple Morning Practice

If you resonate with the woman above, first know you are not alone! This is a sadly all-to-common scenario. The good news is, by recognising this negative domino effect and by being intentional about our choices, we can flip the script fast. I often recommend my clients adopt Dr. Chatterjee’s approach he calls the “3 Ms”:

  1. Mindfulness: Begin the day with a mindful moment. This could be meditation, deep breathing, journalling – or simply sitting quietly with your thoughts and a cuppa
  2. Movement: Engage in some form of physical activity to wake up your body. This doesn’t have to mean an intense workout – a few gentle stretches, a short yoga practice or a brisk walk all count
  3. Mindset: Feed your mind with something positive, thought-provoking, or motivating. This could be reading a few pages of an uplifting book, listening to an inspiring podcast or reading a few affirmations you have on post-it notes round the house!

Starting your day with these simple but effective habits can help you feel more grounded, focused, and ready to tackle whatever comes your way.


Bio-Hacking with Nature

While it’s tempting to turn to fancy gadgets or expensive wellness products, nature offers free and powerful ways to optimise our physical and mental health. Jim Kwik, a leading brain coach, suggests tuning into the four elements to align your routine with nature and supercharge your mornings.

1. Air: Breathing Exercises

Breathing is one of the simplest and most effective tools for boosting energy and focus. When we’re slumped at a desk, we tend to breathe shallowly, using only the bottom third of our lungs – yet this area absorbs two-thirds of the oxygen.

Try This: Spend a few minutes each morning doing deep, diaphragmatic breathing to oxygenate your body and clear mental fatigue. A simple exercise is the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale for 8.

2. Fire: Natural Light

Natural light is an incredible energiser. Getting sunlight as soon after waking as possible helps set your circadian rhythm, which regulates your sleep-wake cycle. Research even shows that morning light can help mitigate the stimulating effects of blue light exposure from our devices later in the day.

Try This: Step outside for 10 minutes in the morning, even if it’s cloudy. Watching the sunrise is particularly uplifting (if you know you know!) and can set a positive tone for the rest of the day.

3. Water: Hydration

We lose significant amounts of water through respiration and perspiration overnight, so rehydrating first thing in the morning is crucial. Proper hydration has been shown to boost reaction times and cognitive function by up to 30%.

I have my clients drink a large glass of water upon waking, ideally with added electrolytes to replace minerals lost by filtering tap water (something I highly recommend to avoid imbibing hormones, microplastics, heavy metals and myriad other environmental toxins!).

4. Earth: Grounding

Connecting with the earth, even for just a few minutes, can have a centring and calming effect. Walking barefoot in your garden, known as grounding or earthing, helps you feel more in tune with nature.

For clients lucky enough to have a garden, I might recommend standing barefoot on the grass or soil for a couple of minutes in the morning. It’s a simple practice that can help you feel rooted and ready to face the day. Discover more about the science behind grounding here.


Reverse Engineer Your Day

To maintain your sense of agency throughout the day, Kwik suggests adopting a “reverse-engineering” mindset. Imagine your partner – or a friend or family member – asking how your day was, and being able to say (and actually mean) “great!”

  • Ask yourself: What needs to happen for that response to be true, both personally and professionally?
  • Visualising your ideal day, and identifying specific actions to achieve it, can help you approach your day with clarity and purpose.

Final Thoughts: Small Changes, Big Impact

Starting the day with intention doesn’t require elaborate routines or expensive tools like infrared sauna blankets, cold plunge tubs or celebrity-endorsed supplements. By focusing on mindfulness, movement, and mindset, and prioritising a balanced protein-rich breakfast, you can create a morning practice that energises and centres you.

Remember, the key isn’t perfection – it’s consistency. Small, sustainable changes to your morning routine can have a profound impact on how you feel, think, and perform throughout the day.


By making these practices a regular part of your morning, you’ll find it easier to maintain balance, set the tone for the day, and achieve your goals with intention and clarity.

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