Waking up early might sound crazy to some, but for me, it’s what sets the tone for my entire day. I love getting things done in the morning, it makes me feel more productive, energized, and positive before the rest of the world wakes up. When you start your day off right, you naturally make healthier choices, stay more motivated, and carry that energy into everything you do. So, set that alarm, wake up at 4 AM, and get your butt moving! Here’s exactly how I structure my mornings for success.
Why I started waking up at 4AM
I’ve never been someone who sleeps in super late, but my early mornings really started when I felt like I didn’t have enough time in the day to do everything I wanted. I kept finding myself in a cycle of waking up, going to work, coming home, hitting the gym, making dinner, and then… it was already bedtime. It just wasn’t working for me. I restructured my routine multiple times until I found what actually made me feel productive, energized, and fulfilled. Now, I look forward to my mornings. Keep in mind, waking up early isn’t easy, its a mindset. You have to want a change. When that alarm clock goes off, you can’t press snooze. Tell yourself to get out of bed and start your morning.
Change your alarm sound to something soft and subtle. There’s nothing worse than waking up to a jarring sound that instantly puts you in a bad mood.
1. Wake Up Early & Own Your Morning
I won’t lie, getting up at 4 AM isn’t always easy, but it’s worth it. Waking up early gives you more time to focus on yourself before distractions hit. You’ll feel more relaxed, productive, and in control of your day. There’s nothing worse than waking up with only a few minutes to spare before you head out for the day.
2. Move Your Body
Exercise in the morning does so much more than wake you up, it boosts endorphins, improves focus, and reduces cortisol (your stress hormone). It’s can be a full gym workout, yoga, morning stretches or walking the dog, movement in the morning will leave you feeling energized for the rest of the day. Working out fasted can also enhance fat burning and boost metabolism if losing weight is your goal. -Look into fasting if this is something that interests you and maybe speak with a professional. It has its benefits but differs for men and women.
Most people (depending on your career) don’t get enough exercise daily, especially at a a desk job where you’re sitting all day. Sitting all day can actually increase fatigue ( I know I feel this one!), slows metabolism, lowers energy, weakens the muscles and it can also cause back pain and bad posture.
So make sure to get your body moving!
3. Fuel Up With A Protein Filled -Nutrient Dense Breakfast
Your first meal of the day should fuel your body, not drain it. A high-protein, whole-food breakfast will keep you full, focused, and energized. I personally love eggs, fresh fruit, and avocado for healthy fats. If eggs aren’t your thing, a protein smoothie is another great option. Prioritizing real, whole foods in the morning helps with digestion, brain function and energy.
My All-Time Favorite Protein! I have tried many proteins and this is the best in my opinion. TIP: Mix it in with your coffee and it makes a great Mocha or try the vanilla. The vanilla makes for a great iced coffee!
ATP LAB – ATP Supreme Beef Protein Powder Grass (This photo was taken directly from their webpage)
4. Get Sunlight
Go outside and get that first morning sunlight!
Living in Canada means I don’t always get morning sunlight before I head out for the day, so I use red light therapy. Red light therapy supports mitochondrial function (the powerhouse of your cells), enhances skin health and anti-aging, reduces inflammation, speeds up muscle recovery, and boosts overall energy levels. There is so much more red light therapy does but I’d be writing pages.
5. Get Ready for the Day
Instead of scrolling through my phone or watching TV, I listen to self-growth podcasts or audiobooks while getting ready. What you consume in the morning sets the tone for your mindset, so why not fill your brain with knowledge and motivation. You can put this on while you shower, get dressed and start your day. Taking this time to mediate is a great alternative. Spend this time to focus on yourself and your mental clarity for the day.
6. Journaling
Writing in my journal helps me set clear intentions for the day. I write down how I want to feel, what I want to accomplish, and the energy I want to bring into my day. By setting a clear intention will help keep you on track and accomplish so much more. I also like to check in with myself throughout the day—it keeps me accountable and helps me reflect on my mood and progress. This is a great way to start making change in your life
7. Hydrate & Take My Vitamins
Before reaching for coffee, I always drink hydrogen water and take my vitamins. Staying hydrated in the morning helps replenish your body, support digestion, and wake up your system. I also add a pinch of Baja Gold sea salt to my water for extra minerals and hydration. I also like to wait a little bit after I eat to take my vitamins. This way I know it won’t be as harsh on my stomach.
(Pro tip: If you have a headache, adding a pinch of sea salt to your water may just help!)
Nano – Baja Gold Sea Salt (This photo was taken directly from their webpage)
When you build a morning routine that works for you, it becomes something you actually look forward to. Everyone’s routine will look different, but if you want to incorporate more movement, productivity, and self-care into your mornings, I highly recommend giving this a shot.
Start small, stay consistent, and see how it transforms your day!
(This post has affiliate links for products that I use in my morning routine. This comes at no extra charge to you, but allows a small commission for me. These are products that I have researched and found to be effective for my health.)
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