Having a morning routine that sets you up for a great day doesn’t have to be complicated. In fact, a well-structured morning can boost your motivation, energy, and productivity. The best part? You don’t need to be a scientist to follow this routine, but it is backed by research.
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Here’s a simple, step-by-step morning routine for men that can help you get the most out of your day.
Step 1: Wake up early
Waking up at 5 AM might sound like a stretch, but hear this out: research suggests that people who wake up early tend to have better mental health. They are often more positive, optimistic, and generally more satisfied with life. Plus, waking up earlier gives you more time in your day. If you wake up at 5 AM and someone else wakes up at 8 AM, that’s an extra three hours every day. Over a year, that adds up to a whopping 36 days!
But don’t rush to change your alarm just yet. Start small—wake up five minutes earlier each day. In about 12 days, you’ll find yourself waking up an hour earlier without feeling the shock.
READ ASLO: Waking up more than once at night to urinate is early sign of heart, kidney, prostate problems
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Step 2: Get Moving
As soon as your alarm goes off, get out of bed and stretch or stand in a power pose. Studies show that opening up your body in an expansive position helps boost your energy and confidence. Then, get outside for some sunlight. A quick 10-minute dose of sunlight in the morning can help you feel more awake and energised.
Step 3: Hydrate
Before you reach for coffee, grab a glass of water. Drinking water on an empty stomach flushes out toxins and helps support your immune system, making you less likely to fall ill. It also gives your body a natural boost of energy. When you wake up, your body releases cortisol, which helps you feel alert. Drinking water helps this process, while coffee can sometimes cause an energy crash later in the day.
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Step 4: Morning workout
At 5:15 AM, it’s time to hit the gym. Morning workouts are fantastic because they provide an energy boost that lasts all day. Exercise also increases the mitochondria (the powerhouses of your cells) in your muscles, which means more energy. A neat trick to stay motivated is to sleep in your gym clothes. That way, when you wake up, you’re ready to go without any hassle.
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Step 5: Quick shower
After your workout, take a quick shower. Morning showers help you freshen up and set the tone for the day. Keep it short—around five minutes. This also prevents you from drying out your skin, according to dermatologists. If you’re keen on boosting testosterone (the male hormone), stay away from products in plastic bottles that contain bisphenol A, (BPA). This chemical can mimic oestrogen and lower testosterone levels. Opt for products that don’t have harmful chemicals, and if you’re into grooming, this is the perfect time to treat yourself to quality skincare.
READ ALSO: Sleeping Early A Life Hack for Success
Step 6: Make your bed
By 6:10 AM, it’s time to make your bed. It may sound small, but this simple task gives you a sense of control and accomplishment. It’s like ticking off your first win of the day, which boosts motivation to keep going. One small task down, many more to conquer!
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Step 7: Healthy breakfast
A solid breakfast is next on the list. By 6:15 AM, sit down for a meal that fuels your brain and body. Look for something with fibre, protein, and healthy fats—like whole wheat toast with avocado and eggs. Avoid sugary options like pancakes or cereal, which can cause energy crashes. Alternatively, if you’re into intermittent fasting, skipping breakfast is also an option, as it may support weight loss and overall health.
Step 8: Dress for success
Even if you work from home, dressing in clothes that make you feel confident can make a world of difference. Your external appearance affects how you feel inside, so ditch the pyjamas and opt for something that makes you feel ready to take on the world. Getting dressed helps you avoid that midday slump and keeps your energy up throughout the day.
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With these simple steps, you can create a powerful morning routine that doesn’t just get you out of bed—it sets you up for success. Whether you’re working out, hydrating, or just enjoying a healthy breakfast, each part of this routine is designed to give you a positive start, leaving you ready to tackle the day ahead.
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