The #1 Surprising Morning Habit for Better Focus, According to Wellness Experts
“One thing that people may find surprising is that your morning routine actually begins the night before,” Moray says. “If you want a solid morning routine to help you focus better, begin by having a nighttime ritual that includes an intentional calm down period where you can do things like prep food and clothing for the next day, etc.”
Martin adds that one part of your nighttime routine that you should do to help you focus better the next morning actually requires you to limit something. “Create a routine that includes no scrolling in bed and that decreases screen brightness an hour before bed, such as watching TV,” she suggests. “One way to help ease that urge is to plug your phone in on the other side of the room so you are not tempted to be on it.”
Tovar further explains the importance of initiating a disciplined nighttime routine and how it’ll help improve your morning focus. “A solid bedtime routine sets you up for quality sleep, which is essential for mental clarity, memory, and focus,” she states. “Good sleep allows the brain to process the day’s information, recharge and support mental well-being. By sticking to a consistent bedtime and doing calming activities before sleep—like avoiding screens and focusing on relaxing habits—you signal to your body that it’s time to wind down, ensuring you wake up refreshed and ready to focus.”
Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight
7 Other Expert-Backed Habit Ideas for Your Mornings
1. Exposure to Natural Light
Hello, sunshine! “Getting outside or sitting by a window in the morning helps reset your body’s internal clock, which boosts your mood and focus,” Tovar tells Parade. “Natural light does this because it increases your serotonin, and that supports your energy and alertness.”
2. Establish Daily Habits
“I recommend creating a routine that works for you because once you are consistent with your routine, your body will start getting used to it and it will know what to expect,” Goldman says.
Tovar agrees, adding, “Establishing morning habits creates consistency. It gives you a solid foundation to start the day. Routines make life simpler by cutting down on the decisions you have to make, helping you save mental energy for the important tasks. Plus, a morning routine lets you start with a sense of accomplishment, which boosts your confidence, mood, and motivation for the day.”
3. Hydrate
Did you know that your brain is largely composed of water? That’s why our experts say making sure you’re hydrated each morning can help improve your focus.
“You should always drink water upon waking up,” Goldman advises. “I recommend having water by your bed so the first thing you see when you wake up is that glass or bottle of water, and that will encourage you to drink it.”
If you want to go one step further, Tovar says you can even add lemon to it.
“Mild dehydration can cloud your thinking in the morning, which is why I suggest adding lemon to your water when you wake up because it gives you a small dose of vitamin C, which supports brain health and provides a gentle wake-up for your body,” she explains.
4. Go Tech-Free
It may be tempting to reach for your phone first-thing when you wake up to look at your emails, texts and social media, but our experts suggest you wait to do that.
“Don’t use any screens for at least one hour upon waking,” Moray advises.
Martin agrees, telling Parade, “You should take time for yourself in the morning instead, which means not reaching for your phone and checking emails for the first 30 minutes that you are awake. In its place, try playing an empowering playlist or even saying affirmations.”
5. Exercise in the Morning
While the thought of getting up and going to the gym or going for a run may sound like the worst way to possibly start your day, our experts explain that it’s actually quite the opposite and can do amazing things for your focus.
“Exercising first thing in the morning boosts blood flow to the brain and releases chemicals like dopamine, serotonin and endorphins that improve mood and alertness,” Tovar notes. “Physical activity in the morning also stimulates neuroplasticity, which supports brain function and keeps your mind sharp. That post-workout clarity reduces any mental fog and helps you approach your day with a clear mind.”
6. Take Deep Breaths
To focus, your brain needs oxygen, which is why taking several deep breaths when you first wake up can help improve your mental clarity. “You should always meditate and do breathwork in the morning,” Moray shares.
Goldman adds that you don’t even have to leave your room to do it, “You can do this while you’re still in bed,” she tells Parade. “Just sit up and take a few deep breaths and think about what your day is going to look like and what you hope to achieve.”
7. Plan or Visualize Your Day
According to our experts, taking a couple of minutes to organize your schedule in the morning can actually be a good way to focus.
“Taking a few moments to mentally map out your day activates the part of your brain responsible for planning and decision-making, setting you up to stay organized and focused,” Tovar reveals.
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