There’s a lot of buzz around early morning routines; waking up at 5 a.m. has almost become a point of pride thanks to self-development gurus and highly successful CEOs like Robin Sharma and Tim Cook. While it’s true that a morning routine does come with a ton of science-backed benefits, it’s not an all-or-nothing habit …
The Science Behind the Morning Routine—And How to Create Your Own – AskMen
There’s a lot of buzz around early morning routines; waking up at 5 a.m. has almost become a point of pride thanks to self-development gurus and highly successful CEOs like Robin Sharma and Tim Cook. While it’s true that a morning routine does come with a ton of science-backed benefits, it’s not an all-or-nothing habit and starting small can start a ripple effect that will carry not just into the rest of your day but into your bigger goal as well.
“Your morning doesn’t need to start at 5 a.m. to be effective — it needs to support your physiology,” says Jabe Brown, founder of Melbourne Functional Medicine. “Personally, I stick to the mantra that the best morning routines aren’t extreme — they’re consistent, evidence-informed, and matched to your biology.”
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If you’ve been thinking about adding a little more structure to your mornings but don’t want to have to sacrifice your sleep, there is a balance that allows for a regular wake-up time and effective morning time habits. Here’s exactly what you need to know in order to cultivate an achievable morning routine that’ll leave you feeling more grounded throughout the day:
“You don’t need an early morning cold plunge to improve your health,” says Dr. Ramit Singh Sambyal, General Physician. “Having a reliable, easy-to-follow morning routine gives your body predictability and your brain a sense of calm and control. Physiologically, this aligns with your natural cortisol rhythm, which is highest in the early morning and designed to energize and focus you.”
Many people often approach routines with an all-or-nothing mindset but according to Dr. Sambyal, the reality is that a consistent, simple 15–30 minutes each morning is enough to lower anxiety, enhance cognitive performance, and regulate appetite and sleep.
Dr. Sambhyal emphasizes that your morning routine should feel like a gift to yourself, not a punishment. “It doesn’t have to be Instagram-worthy to be life-changing. The routine that works is the one that fits into your lifestyle without causing stress,” adding that you should think of your morning routine as brushing your teeth. “It’s not glamorous, but it’s essential.”
Here are some simple ways to start creating the habit of a healthier morning routine, whether you have all the time in the world to take care of yourself or you need something that can seamlessly fit into your already busy day. No getting up at 4 a.m., we promise.
“One or two glasses of water first thing in the morning helps combat mild overnight dehydration,” says Dr. Sambhyal. “It also supports digestion, reduces grogginess, and curbs excessive morning hunger.”
“Caffeine timing is often misunderstood. You don’t have to delay coffee by 90 minutes after waking up,” says Brown. “Studies show caffeine is absorbed rapidly — most people feel its effects within 15–45 minutes — and moderate intake in the morning improves focus without impairing hydration.”
No need for a gym session if that doesn’t fit into your lifestyle or goals. “A 10-minute walk, a short mobility sequence, or yoga helps stimulate blood flow, improve flexibility, and reduce cortisol spikes, especially in men who sit long hours at desks,” says Dr. Sambhyal.
A simple ‘wake-up task’ like solving a math problem or taking a photo to dismiss your alarm can jolt your brain out of sleep inertia, says Brown, adding that research shows these tasks increase the odds of completing productive habits immediately after waking, especially when combined with movement like squats or stretching.
“Getting sunlight within the first 30 minutes helps reset circadian rhythms, boosts serotonin, and enhances daytime alertness,” explains Dr. Sambhyal. “It’s a simple yet profound tool for men who struggle with insomnia or daytime drowsiness.”
It might sound like a woo-woo concept but showing gratitude and taking a moment to focus on your breath can set up your day for more positivity. “Whether journaling, deep breathing, or guided meditation, this mental reset lowers reactivity,” Dr. Sambhyal explains. “I have found this helps my patients make better food choices and handle stress more constructively throughout the day.”
Not everyone wakes up hungry, but for men who do, a protein-rich breakfast can stabilize energy and reduce unhealthy cravings, says Dr. Sambhyal. “Even something as simple as Greek yogurt, a boiled egg, and fruit works wonders compared to skipping it entirely,” he explains.
According to Dr. Sambhyal, men who start their day with clarity often feel less overwhelmed and writing down 2–3 things to accomplish reduces decision fatigue and improves follow-through, especially for those with high-pressure jobs or a lot going on at home.
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