5 Ways to Up Level Your Morning Routine

Everyone is into biohacking to some degree. There are countless ways to optimize your health, but the advice can often be contradictory: Eat red meat, don’t eat red meat; coffee is good, coffee is bad. While some of these tips are up for debate, there’s one biohack that stands on solid ground—morning routines are crucial for setting yourself up for the day.

We all have our ways of prepping for success each morning: going to bed early to get those essential 8 hours, avoiding caffeine late at night, maybe laying out our outfit for the next day. However, the moment we wake up, many of us fall into the same trap—we check our newsfeeds, open Instagram, or dive into emails. This habit bombards us with dopamine, the brain's way of signaling that pleasure is on its way. But here's the catch: once we get that hit of dopamine, we start seeking more pleasure.

Reading about the latest news or scrolling through notifications releases dopamine, making us feel busy but not necessarily fulfilled. This cycle often leads to unhealthy choices, like reaching for a sugary breakfast or spending too much time on social media, which leaves us feeling sluggish and unfocused by mid-afternoon.

Dopamine isn’t inherently bad; it's essential for motivation and pleasure. However, in our hyper-stimulated world, it's easy to get overwhelmed by constant dopamine hits from notifications and distractions. The key is to resist these bursts, especially in the morning, to allow your brain to focus on long-term rewards rather than short-term pleasures.

But how can you resist the morning scroll and transform your routine into something that truly upgrades your life? Here are five magical ways to uplevel your morning and start your day with intention and joy:

1. Create a Morning Sanctuary

Instead of waking up to a flood of notifications, start your day in a calm, sacred space. Place a favorite book, journal, or a card deck on your nightstand and let that be your first invitation to the day. Light a candle or open the blinds to let in natural light as you set the tone for quiet introspection. This practice grounds you before the demands of the day begin.

2. Drink Water Before Coffee

Your body wakes up dehydrated, so honor it with a glass of water infused with lemon, cucumber, or even a sprinkle of sea salt. Not only does this hydrate and detoxify, but it also sends a gentle message to your body: "I’m here to nourish you today." Hold off on that cup of coffee for at least 20 minutes to let your natural energy awaken on its own.

3. Move with Intention

Whether it’s gentle yoga, a brisk walk outside, or a five-minute stretch in your living room, moving your body early in the day releases feel-good endorphins and gets your circulation flowing. Pair it with a favorite playlist or the sounds of birds chirping for an added touch of whimsy.

4. Fuel Your Morning Wisely

Ditch the sugary cereals or pastries and opt for something protein-rich that will sustain you. A couple of scrambled eggs with greens, a smoothie packed with collagen and nut butter, or a bowl of Greek yogurt with seeds and berries can make a world of difference. How you fuel your body in the morning sets the tone for your energy all day long.

5. Set a Daily Intention

Before diving into the demands of the day, take a moment to ask yourself: What do I want to feel today? Write down your intention or say it aloud, letting it guide your actions and mindset. This simple ritual anchors you in purpose and reminds you to come back to your highest self when distractions inevitably arise.

Start tomorrow morning—design your ideal routine and stick to it. With a bit of intention and a touch of magic, you can turn your mornings into a ritual of self-care and empowerment. Change your morning, change your life.