Have you ever intended to wake up early only to hit snooze or scroll through your phone? Here, we explore the latest trend encouraging more mindful mornings

How we start our morning has a big impact on the day ahead. Research suggests that the activities you engage in within the first 90 minutes of waking up can influence what your brain craves for the rest of the day. For example, if you start your day by immediately scrolling through social media, your first dose of dopamine is coming from your phone. This can create challenges later at work when you're trying to concentrate, making it harder to resist the temptation to grab your phone for another dopamine fix.

The low dopamine morning routine trend is all about creating a structured way to start your day. Although a low dopamine morning routine might sound counterintuitive, the idea is to remove unhealthy habits and embrace a low-stress morning to boost mood and productivity.

5 healthy habits to start your day

Establish a morning ritual 

Begin your day with a purposeful morning routine, whether that means waking up at the same time each day, enjoying a morning stroll, or reading a few pages of a book. Even acts such as making your bed first thing in the morning or watering your house plants can be a small win which can boost motivation and set a positive tone for the day ahead.

Get some morning sunshine

Make it a priority to get some natural sunlight in the morning. Stepping outside or simply opening your curtains to let the sunlight in can help boost your mood and energy levels. Nutritionist Resource member Christelle Page explains, “Even on the dullest day you’re still exposed to more light outside than you would be indoors. Just being outside, even if it's overcast, is a great way to start your day refreshed and get your brain switched on and ready to take on challenges.”

Avoid screen time for at least an hour

Many of us are used to having our phones beside us when we sleep, making it a habit to reach for them and check them as soon as we wake up. Instead, why not use this time to try more grounding activities such as stretching your body, spending a few minutes meditating or taking a moment to journal your thoughts? By replacing phone time with more calming practices, you can start your mornings with focus and intention, setting yourself up for a more productive day.

Delay your morning coffee 

While a morning cup of coffee can be tempting, try waiting for at least 90 minutes to allow your body to wake up naturally. According to experts, drinking coffee first thing in the morning can interfere with your cortisol levels and leave you feeling even more tired later on in the day. 

Nutritionist Resource member Hayley Down notes, “Caffeine can mimic symptoms of anxiety and nervousness and reduces production of the feel-good neurotransmitter serotonin in the body which may affect mood. Consider replacing it with alternatives such as green tea or other herbal teas such as peppermint and Rooibos. Chicory tea is also a great alternative if you like the rich taste of coffee but want a caffeine-free alternative.”

Nourish your body

We know breakfast is the most important meal of the day. Instead of reaching for sugary cereals or pastries which can lead to quick spikes and crashes in blood sugar levels, opt for a healthier option that provides sustained energy, such as porridge, fruit, or eggs. These nutritious options can help stabilise your mood and keep you feeling energised throughout the day. Don’t forget to hydrate. Drinking water first thing in the morning will not only help rehydrate you but can also jump-start your metabolism and improve concentration. Consider having a glass next to your bedside table, so it's in easy reach for when you wake up.

Remember, small changes can lead to significant improvements in how you feel each morning. If you are finding it hard to find a routine that works for you, you could benefit from speaking to a life coach. They can help you establish self-care habits that promote a more balanced start to your day. You can find qualified professionals on Life Coach Directory.