Exercise, meditation, and certain beverages are repeatedly highlighted as beneficial morning routines.
According to Verywell Mind, however, both research and experts point out that there is no single right way to start the day.
In interviews conducted by Verywell Mind, people from various professions describe how they structure their mornings based on their individual needs.
What they have in common is that their routines are not about efficiency, but about creating balance before a demanding day.
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It is less about performance and more about regulation.
Light, calm, and rhythm
A recurring theme is the use of the senses. Silence and daylight are used deliberately to create a sense of calm in the body.
Research published in the Journal of Sleep Research shows that exposure to bright morning light can improve sleep and increase alertness later in the day.
At the same time, researchers emphasize that the effect varies. Circadian rhythm and lifestyle play a role, and not everyone responds in the same way.
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Recommendations should therefore be tailored to the individual rather than being general.
Emotions and energy
Another approach focuses on emotions. Laughter and quiet moments in the morning can reduce stress.
An analysis published in PLOS ONE shows that spontaneous laughter can lower levels of the stress hormone cortisol.
According to Verywell Mind, morning habits work best when they take into account what drains energy later in the day.
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What matters is not the ritual itself, but whether it aligns with the individual’s daily life.
Sources: Verywell Mind, PLOS ONE, and Journal of Sleep Research.
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