Design Your Healthy Morning Routine for a Productive Day

by Mara Welty August 28, 2023 7 min read

 Design Your Healthy Morning Routine for a Productive Day

In the pursuit of productivity, we often overlook the profound impact that a healthy morning routine can have on our lives. While it can be tempting to wake up minutes before we have to leave the house, this sort of practice can leave us feeling rushed and unprepared for the day.

Instead, take the time to cultivate a good morning routine that nourishes and centers your body and mind. While everyone’s self-care preferences may differ, we have a few suggested healthy morning habits to get you started. 

#1 Hydrate

When waking up, it’s normal to be met by a dry mouth and hoarse voice — and this is likely caused by insufficient sleep. Those who sleep less than six hours a night are 59% more likely to become dehydrated. 

Unfortunately, short sleeps are becoming all the more common in the hustle and bustle of the modern world. But starting your day dehydrated can significantly impact your energy levels and productivity throughout the day. When dehydrated, you become more susceptible to:

  • Illness
  • Cognitive impairment
  • Mood swings
  • Confusion
  • Kidney problems

Conversely, people who are hydrated are more likely to benefit from:

  • Regulated body temperature
  • Lubricated joints
  • Improved sleep quality
  • Improved mood
  • Improved cognition

While recommendations differ, healthy individuals should drink at least 11.5 to 15.5 cups of water daily. However, this will depend on your general activity level, general temperatures and your age.

As such, before going to bed, place a water bottle of fresh water at your bedside. When you awake in the morning, finish the water bottle to jumpstart your day.

If you find it difficult to down a few cups of water when waking up, consume your share of water with a caffeine-free tea or mixed into a superfood smoothie.

#2 Practice Mindfulness

For some, it can be difficult to escape the grogginess following a night of sleep. Others are inundated with worried thoughts and impending responsibilities once they open their eyes. However, there is a solution to combat these morning challenges and set a positive tone for the day ahead — engaging in a morning mindfulness practice, such as:

  • Deep breathing – Whether lying in bed or upright on your couch, take a moment to focus your attention on your breath and how it feels entering and leaving your body. To promote a relaxed state of mind before the start of your day, inhale deeply, filling your lungs completely until your belly rises, and exhale slowly. Repeat as needed. Research has found that deep breathing can help relax the stomach muscles, stabilize the heartbeat and regulate the nervous system.
  • Meditation – Meditation is a mindfulness practice that involves bringing your awareness to the present moment. In other words, there’s no space for ideating, planning or stressing about your upcoming day. Instead, find peace within your body and mind with deep breathing while in a sitting posture. Acknowledge any thoughts or feelings that arise, and then let them drift away. A morning meditation may support your mental health and cognitive function throughout the day.
  • Body scan – A body scan is a type of mindfulness meditation that involves taking the time to observe any discomfort or tension within your body. In a lying down position, close your eyes and focus your attention on your breath. Then expand your awareness to the top of your head, slowly moving down your body…to your chest, arms, torso, hips, legs and feet. If you feel any sensations, take a few seconds to acknowledge them, then move on without emotion or judgment. Once you’ve finished the scan, bring your awareness back to the space you’re in — the hum of the fridge, the honking of cars along your street, the snores of your dog. Once you’ve left your meditative mindset, you can take action to reduce any feelings of tension with light massage or movement. Studies have found that this type of meditation can help reduce stress and discomfort and increase self-awareness and self-compassion to prepare you for your day. 
  • Yoga – Practicing yoga in the morning can help wake up your body and center your mind, and it may even play a role in improving your productivity: Yoga can increase your energy levels, improve blood circulation, alleviate aches, improve concentration and bolster creative thinking. When practicing yoga, you can also begin with a quick body scan to see where your body needs the most attention. Then, you can proceed with a sequence of yoga poses that specifically target those areas. For example, if you feel tension in your shoulders and neck, you may choose to focus on poses that stretch and release the upper body, like shoulder rolls, neck stretches and downward-facing dog.
  • Gratitude journaling – Journaling can help focus your mind on positive thinking before you begin your day. And it’s easy, too: Just take a few moments to write down three things you’re grateful for. Then, close your journal and begin your day.

#3 Exercise

Physical activity is essential to our overall health and wellness, but it can also play a role in our productivity throughout the day. Studies have found that there is a direct link between moving our bodies and invigorating our minds — and it can significantly impact how we perform at work.

Healthy morning routines that involve regular exercise have been found to improve:

  • Concentration and memory
  • Learning capabilities
  • Mental stamina
  • Creativity
  • Mental health
  • Stress tolerance

It can also elevate mood and help people build stronger relationships with their peers. 

A morning exercise routine may involve:

  • Walking through your neighborhood to improve your mental health
  • Doing an interval morning workout to reduce your stress level
  • Incorporating stretching to improve your flexibility and mobility
  • Performing bodyweight exercises, such as push-ups and squats
  • Using resistance bands and dumbbells to build strength

#4 Eat a Nutritious Breakfast

We’ve all heard it before: breakfast is the most important meal of the day. And that’s certainly true in the context of maintaining a balanced and healthy lifestyle. Beginning your day with a nutrient-rich meal can replenish your glucose levels to provide your body with much-needed energy and improve alertness. 

A hearty meal can also jumpstart your metabolism to help manage your weight, especially if it’s rich in proteins. Do you know what foods can boost metabolism? Also look for foods that are rich in omega-3 fatty acids, such as salmon, seeds and leafy greens. These types of food can help support brain health and immune function. And, of course, don’t skimp on the carbohydrates. Carbs are the most readily available energy source and can provide a quick boost when you need fast-acting energy.

If you’re unsure what to prepare, our favorite healthy breakfast options include:

  • Protein superfood shakes like our organic superfoods powder, with probiotics to support gut health
  • Protein pancakes, topped with sliced banana
  • Oatmeal with chia seeds, nuts and dried fruits
  • Greek yogurt with a nut-heavy granola and hydrating fruits
  • Eggs with leafy greens and colorful vegetables
  • Whole grain toast and peanut butter

Additionally, avoid overly processed or sugary foods in the morning, such as cereals, syrups and breakfast bars, especially if you are also developing the habit of eating healthy at work. These foods will likely cause energy crashes, fueling your 3 p.m. slump rather than a productive morning. To help you choose what kind of foods to eat, be sure to learn more about how to eat mindfully. 

#5 Soak Up the Sunlight

If you have the time, it doesn’t hurt to spend a few minutes soaking up the sun’s UV rays in the morning. At its most basic level, your body requires sunlight to produce vitamin D, a fat-soluble vitamin that helps the body use calcium and phosphorus.

Because very few foods contain vitamin D, we must get it from the sun. And a healthy dose can help support immune health, mental health and weight loss.

Researchers have also found that sun exposure can help reduce blood pressure levels and improve the circulation of blood throughout the body.

However, most relevant to the early hours is the sun’s ability to regulate the circadian rhythm — an internal clock that controls sleep-wake patterns. As such, if you wake up feeling groggy and unprepared for the day, spending some time in the sun may be able to regulate your serotonin and melatonin levels to help you feel more awake. 

Research has also found that exposure to UVB rays can:

  • Promote feelings of well-being and happiness
  • Boost immune function
  • Relieve physical discomfort
  • Support relaxation
  • Improve feelings of alertness
  • Reduce negative emotions
  • Increase workplace satisfaction (if the office has access to sunlight)

Start Your Day With INVIGOR8

A healthy and consistent morning routine can help improve your physical and mental well-being for the day to come. As such, it’s critical to start your day by hydrating and introducing some type of movement, such as yoga, walking or intense exercise. Mindfulness practices can also help calm your body, refocus your mind and improve cognitive function to help support productivity and creativity throughout the day.

And, of course, a nutritious breakfast is a hallmark of a healthy morning routine. Nourishing your body with vitamins, minerals and nutrients can help you maintain energy levels and mental focus as you check off your to-dos.

Looking for effective weight loss support and an influx of nutrients? Check out the INVIGOR8 Superfood Shake. The protein powder ingredients include a green veggie complex, as well as probiotics, prebiotics and fatty acids. Add it to your healthy morning ritual or bring it to work with you — it can act as a delicious and satisfying meal replacement that’s low in calories but high in protein. 

Start your morning right with INVIGOR8


Harvard Health Publishing. Shorter sleep may cause dehydration

Mayo Clinic. Dehydration

Harvard T.H. Chan School of Public Health. The importance of hydration

Harvard Health Publishing. Relaxation techniques: Breath control helps quell errant stress response

Healthline. How to Do a Body Scan Meditation (and Why You Should)

Business. 6 Ways Yoga Can Improve Productivity at Work

Harvard Business Review. Regular Exercise Is Part of Your Job

Better Health Channel. Breakfast

Medical News Today. What to know about the health benefits of sunlight

Healthline. Vitamin D Benefits

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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