How to establish a wake-up routine (and actually stick to it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Not a morning person? You can be. Learn how to establish and stick to a wake-up routine with 8 practical steps to start your day on the right foot.
When you’re alarm goes off, do you hit snooze (at least twice) and pull the covers over your head hoping for just a few more precious minutes in bed? And then an hour later kick yourself as you rush out the door, hoping you remembered to brush your teeth and put on appropriate shoes?
If this sounds familiar, we get it. Mornings can feel like a struggle — especially when you wake up feeling groggy, disorganized, or unmotivated, and struggle to get out of bed. But don’t worry, getting out of bed with more energy (and maybe even a little excitement for the day ahead) is possible. And it starts with one thing: a consistent wake-up routine.
It may sound overly simple, but let’s dive into why it can work and how to stick with it — no matter how busy your life gets.
Why is it important to have a wake-up routine?
Having a wake-up routine with a bit of structure can help you feel more in control and set a positive tone for your day. Without a plan, it’s all too easy to drift back to sleep after your alarm goes off. And when that happens, you’re often left scrambling to get ready, starting your day feeling stressed or overwhelmed.
The truth is that so many people struggle with mornings, especially if you’re not naturally a morning person. Even the idea of following a routine in the morning can be off putting and overwhelming for some. But a good routine doesn’t have to be complicated or time-consuming.
Making choices that lead to calm and focus in the morning lays the foundation for everything that follows. It makes it easier to stay positive, productive, and energized. Even a few small habits, like drinking a glass of water or taking a moment to stretch, can have a big impact on your mental and physical wellbeing throughout the entire day.
Here’s why a wake-up routine matters:
It can reduce decision fatigue: When you know exactly what you’re doing in the morning, you don’t waste energy deciding. This saves your brainpower for more important tasks.
It might increase productivity: A strong start gives you momentum to tackle your day with more focus and energy.
It may lower stress: Knowing what to expect each morning cuts down on chaos and helps you feel grounded.
It may improve sleep: Surprisingly, a consistent wake-up time helps regulate your body’s internal clock, leading to better sleep at night. This means you’ll likely wake up feeling better, and also find it easier to wind down at night.
It may boost your overall wellbeing: Taking a little time for yourself in the morning can help lift your mood and energy.
10 examples of things to include in a wake-up routine
Your wake-up routine doesn’t have to follow a long, complicated schedule. Instead, the goal is to find simple, meaningful habits that help you wake up feeling refreshed, calm, and ready to tackle the day.
Whether you have 10 minutes or an hour, here are some practical ideas you can try:
Drink water: Rehydrate your body after hours of sleep. A glass of water can help wake up your system.
Move your body: Stretching, yoga, or a short walk gets your blood flowing and helps shake off grogginess. (You could try these six best morning stretches to start your day right.)
Practice mindfulness: Take 2–5 minutes for deep breathing or meditation to calm your mind and set intentions for the day.
Eat a balanced breakfast: Fuel your body with a mix of protein, healthy fats, and carbs to boost energy levels.
Avoid your phone first thing: Give yourself time before diving into texts, emails, or social media as this can stress you out.
Write in a journal: Jot down your goals for the day, some positive affirmations, or the random thoughts that your mind just can’t seem to let go of. Getting your thoughts out on paper can help to clear your mind.
Read or listen to something positive: Enjoy a few pages of an inspiring book or a motivating podcast to start your day on a high note.
Plan your day: Review your schedule and prioritize what needs to get done.
Make your bed: Get an instant sense of accomplishment, and make your space feel tidier and more peaceful to set the tone for a productive day.
Enjoy a quiet moment: Pause and check in with yourself before the day gets busy. Take a moment to sit quietly with a cup of tea or coffee, look out the window, or enjoy some silence. Starting your morning with calm can make the rest of your morning feel more manageable.
Before you get overwhelmed, we aren’t suggesting you do all of these activities in your routine (although you could if you wanted to). Just start with two or three that appeal to you and feel realistic for your schedule and lifestyle and go from there. The best routine is one you like and will actually stick to.
How to establish (and stick to) a wake-up routine: 8 tips to build a better morning
Creating a wake-up routine sounds awesome in theory, right? But sticking to it? That’s the tricky part. Here’s how you can build a routine that feels natural and sustainable.
1. Wake up at the same time every day
Consistency is the key to building a lasting routine. Try to get out of bed at the same time every day, including weekends (ugh, we know). This helps regulate your body’s internal clock (circadian rhythm), making it easier to wake up naturally and feel more refreshed.
It might take a little time for your body to adjust — especially if you’re a chronic snoozer. But stick with it, and after a few weeks, waking up at your set time will start to feel natural.
Try this: Set an alarm for the same time each day and if you find it hard to wake up, move your bedtime earlier by 15 minutes until you’re getting enough sleep so getting up doesn't feel quite as hard.
2. Avoid hitting snooze
Those extra minutes of sleep are low-quality, and can actually leave you feeling groggier. Plus, it can mess up your body’s internal clock, making it harder to wake up consistently. The best thing you can do is get up as soon as your alarm goes off. These 18 tips can also help you wake up earlier and feel more energized.
Try this: Place your alarm clock or phone across the room. That way, you have to get out of bed to turn it off. Once you’re up, resist the urge to crawl back under the covers!
3. Start small with your morning routine
Big changes can feel exciting at first, but they’re often overwhelming and hard to maintain. Instead of overhauling your entire morning, start with one or two small habits. Drink a glass of water as soon as you wake up, or spend five minutes stretching. Once these small actions feel like they’re second nature, you can gradually add more.
Try this: Choose one habit to start with this week. Write it down somewhere visible, like a sticky note on your bathroom mirror, as a daily reminder.
4. Make your mornings more enjoyable
Add something you genuinely enjoy to your morning to make it feel rewarding, so you look forward to getting out of bed. Not sure what you enjoy? Here are 10 tips on how to re(find) joy in your life.
Try this: Pick one small treat to include in your mornings, like drinking a frothy cappuccino or playing your favorite upbeat song while you get ready.
💙 Learn about the importance of Joy Building during this session of The Daily Jay with Jay Shetty.
5. Get organized and prepared the night before
Mornings feel much smoother when you’ve already done some prep work the night before. Try laying out your clothes, packing your lunch, or prepping breakfast to see how much time and stress you can save. Waking up knowing you’re already ahead can make your morning routine feel easier.
Try this: Spend 5–10 minutes before bed choosing what you’ll wear and pack your (work, school, lunch, or kids) bag(s). You can even make it part of your bedtime routine.
6. Create accountability for yourself
Telling someone about your goals can make it easier to stick with them. Share your wake-up routine with a friend, family member, or even on social media if you feel comfortable. Use habit-tracking apps to visually track your progress as seeing how far you’ve come can motivate you to keep going. Here’s 10 of our favorite ways to stay motivated.
Try this: Ask a friend to check in with you about your new routine for a few weeks. Knowing someone else is cheering you on can help you stay consistent.
7. Adjust to new timings gradually
If you want to wake up earlier, don’t jump straight to a much earlier alarm time, or it’ll be hard to stick to. Instead, set your alarm 10–15 minutes earlier each day until you reach your goal.
This gradual shift gives your body time to get used to your new routine, making you more likely to stick to the new schedule without feeling too tired. Feeling tired all the time? These 10 tips can fix fatigue fast.
Try this: Set realistic goals. If you currently wake up at 8am, don’t aim for 5am immediately. Focus on small changes that add up over time.
8. Be patient with yourself and flexible with your habits
Building a new routine takes time, and it’s okay if it doesn’t go perfectly. Some days will be harder than others, and that’s normal — be kind and supportive with yourself, just as you would a friend. If you miss a day or things don’t go as planned, don’t give up. Focus on getting back on track the next day.
Consistency matters more than perfection, so if something doesn’t feel right or isn’t working, try a different approach.
Try this: Celebrate small wins—like sticking to your routine for three days in a row—with a little reward, like a night of self-care, your favorite meal, or whatever feels good to you. Progress is progress, no matter how small.
💙 Make lasting changes and Build Habits that Actually Stick during this series with Dr. Julie Smith.
Wake-up routine FAQs
What are some quick activities to include in a morning routine for busy schedules?
If you have a tight schedule, you might feel like there’s no time for a morning routine. But even just a few minutes can make a difference. Focus on small, realistic activities that help you feel refreshed and ready for the day. Here’s a simplified routine that takes less than five minutes:
Drink a glass of water as soon as you wake up to rehydrate your body.
Follow that with a minute or two of stretching to loosen up your muscles and wake up your system.
Take just one minute to sit quietly and focus on deep breathing to help also calm your mind before the busyness begins.
If you’re a fan of planning, jot down your top three priorities for the day so you have a clear idea of what to focus on.
How can I adjust my wake-up routine when traveling or during weekends?
Traveling or relaxing on the weekend can make sticking to your routine tricky, but that doesn’t mean you have to abandon it completely. Instead, focus on maintaining a sense of consistency..
Try to stick to the same wake-up time as much as possible, even if your mornings look a little different.
Bring small parts of your routine with you, like a reusable water bottle to stay hydrated, a journal for planning your day, or the Calm app for a quick mental reset.
Enjoy more flexibility, but avoid oversleeping by more than an hour or two as sleeping in too late can throw off your body’s internal clock, disrupting your sleep schedule. Sleep schedule already in flux? These eight tips can help you get back on track.
Use any extra time to add something enjoyable to your morning, like reading a book, going for a longer walk, or indulging in a relaxed breakfast.
What role does diet play in an effective morning routine?
A balanced breakfast gives your body the fuel it needs to wake up, focus, and stay energized. If you skip breakfast or rely on sugary foods, you might notice a dip in energy later in the day. Instead, aim for a mix of protein, healthy fats, and complex carbs to keep your blood sugar stable and your energy levels steady.
Tasty, nutritious breakfast ideas might be eggs with avocado on whole-grain toast, Greek yogurt with nuts and berries, or oatmeal topped with peanut butter and banana — delish!
If you’re not a big breakfast eater, you don’t have to force yourself to have a huge meal. Start small with something light and nutritious, like a smoothie, a hard-boiled egg, or a handful of nuts with fruit. When you start your day with the right fuel, it’s easier to stay focused and feel good all morning.
How long does it typically take to adapt to a new wake-up routine?
It usually takes around 2–4 weeks to adapt to a new wake-up routine. Building habits takes time, so don’t get discouraged if it feels difficult at first. Your body and mind need a little while to adjust, especially if you’re waking up earlier than usual or trying new morning activities. The first few days might feel the hardest as you get used to the changes, but the more often you stick to your routine, the easier it will become over time.
Here are some tips to help you adjust:
If you struggle to stay consistent, start with small, manageable steps.
Adjust your wake-up time gradually by setting your alarm 10–15 minutes earlier each day instead of making a big jump.
Celebrate small wins, like completing your routine for three days in a row, to keep yourself motivated.
Be patient and kind with yourself — change doesn’t happen overnight, but with time and effort, your wake-up routine will start to feel natural.
Can evening habits affect the success of my morning routine?
What you do the night before can have a big impact on how well your morning routine works. Habits like staying up late or drinking caffeine too late in the day can make it harder to fall asleep, and leave you feeling tired when your alarm goes off. Focus on building an evening routine that sets you up for a smoother morning by helping you wind down and get better quality sleep.
Here’s how to prepare for a successful morning, the night before:
Try to go to bed at the same time every night.
Create a calming bedtime routine by avoiding screens 30–60 minutes before sleep, turning down the lights, and doing something relaxing, like reading or listening to calming music.
Use this time to prepare for the next day — lay out your clothes, pack your bag, or plan your schedule. By taking care of yourself in the evening, you’ll make it much easier to wake up feeling rested and ready for the day ahead.
Calm your mind. Change your life.
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