Every "productivity guru" has a morning routine video. Wake up at 4am. Meditate for an hour. Ice bath. Journaling. Affirmations. Smoothie with 47 supplements.

Here's the thing: most of that is performative nonsense. Let's talk about what actually works.

Light Exposure (Within 30 Minutes of Waking)

This is the big one. Get bright light—ideally sunlight—in your eyes within 30 minutes of waking up. It sets your circadian rhythm, boosts cortisol (the good morning kind), and improves sleep quality that night.

No, looking at your phone doesn't count. Get outside for 5-10 minutes.

Delay Caffeine (90-120 Minutes)

Your body produces cortisol naturally upon waking. Drinking coffee immediately blunts this effect and actually makes you MORE dependent on caffeine.

Wait 90-120 minutes after waking for your first cup. You'll need less and it'll work better.

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Move Your Body (Any Amount)

You don't need a full workout. Even 10 minutes of movement—stretching, a short walk, some basic exercises—wakes up your body and brain.

The research is clear: morning movement improves cognitive function for hours afterward.

The "Don't Do" List

• Don't check email/social first thing - Your brain needs transition time
• Don't skip water - You're dehydrated after sleeping
• Don't make big decisions - Your prefrontal cortex needs time to fully activate

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Keep It Simple

The best morning routine is one you'll actually do. Start with light, water, and movement. Add more only if it improves your life.

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