Health
5-minute morning magic: simple rituals that transform your entire day
With just five minutes and a couple of simple habits, your morning routine can reset your mood, boost your energy and steer your whole day in a better direction.
By Carolyn Tate
Your alarm goes off. You lie there for a moment, then reach for your phone on the bedside table. Just a quick peek at emails, a glance at the news headlines, maybe a scroll through your social media that came in overnight. It’s harmless, right?
Reaching for our phone is such an automatic habit that most of us don't even think about it. But what you do with the first few moments in your day can have a huge impact on the sort of day you’re going to have. Morning routines act as mental and physical ‘reset’ settings that can influence our focus, mood, stress levels, productivity, and overall emotional resilience throughout the day.
A 2022 study found that what we do in that first hour can make all the difference to the rest of our new day. But don’t worry – turning your day around doesn’t require you to get up with the sun and climb a mountain. You can transform your day in just a few minutes.
Your brain on morning mode
Psychotherapist Eugenie Pepper explains what’s going on in our brains when we first wake up – beyond thinking about when we can have our first coffee,
"When we wake up in the morning, cortisol – our natural 'get-up-and-go' hormone – peaks, triggering the cortisol awakening response," says Pepper. "Blood pressure rises, body temperature increases and melatonin drops."
But here's the fun part: "At the same time, our brain moves from theta (dreamlike) waves into relaxed alpha waves, a highly suggestible state where the subconscious mind is open and receptive."
This means our brains are primed and ready for input – so it’s important to make it positive.
"This makes it the perfect window for hypnosis, creative visualisation or affirmations to truly sink in," says Pepper. "What we do in those first 30 minutes directly shapes our mood, energy and focus for the day ahead."
Which is precisely why reaching for your phone first thing might not be the best choice. "It’s best not to look at our phones, avoid the news and the stress-inducing headlines and [it’s] not the best time to be checking work emails," Pepper advises.
More on this: What you do every day matters: The power of routines
What is a good idea? Pepper has a few suggestions.
1. Light (5-10 minutes)
One of the simplest and most powerful morning rituals is as simple as stepping outside.
"Morning sunlight triggers serotonin – linked to mood and focus – and helps regulate our body clock by signalling the brain to stop producing melatonin," Pepper explains. "Just 5-10 minutes of natural light is enough on a sunny day; 20-30 minutes on cloudy or winter days."
No sunshine available? "Use bright indoor lighting or a light therapy lamp near your face for a similar effect," suggests Pepper.
Morning sun doesn’t just help create a great morning, though – it’s also an investment in your evening.
"The morning sun will set your hormones for the day and will increase melatonin in the evenings for better sleep," says Pepper. "So get out, go for a walk, move your body outdoors. Exercise is a great way to start the day, not just for fitness but for our mental health – it gets the oxygen flowing, and it will improve energy, mood and focus."
2. Water (1 minute)
Before you reach for your first cup of coffee, Pepper suggests starting with something even simpler: water.
"Overnight, we lose water via breathing and sweating. Mild dehydration can make us feel sluggish, foggy or anxious," she explains. "A glass or two of water rehydrates cells, supports metabolism, helps the liver flush toxins and wakes up digestion. It's a simple way to re-energise the body after fasting all night."
3. Journal (5-10 minutes)
If you've ever dismissed affirmations or morning journalling as a bit woo-woo, this one might surprise you.
"Research shows affirmation and journalling can positively influence mood and mindset," says Pepper. "Affirmations activate brain areas linked to self-worth and motivation, while journalling lowers cortisol and helps process emotions."
And remember that receptive alpha state your brain is in first thing? "Doing these while the brain is still in alpha/theta makes them even more powerful – you're speaking directly to your subconscious."
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The minimum effective 5-minute dose
Feeling overwhelmed? Pepper has stripped it right back to the absolute essentials.
"If you do nothing else: listen to a guided hypnosis or meditate or breathe (take three slow, conscious breaths and set an intention), drink water, get some light – step outside or open your curtains," she says.
"That simple combination anchors your nervous system, boosts alertness and establishes calm, positive momentum in under five minutes."
Pepper has seen these simple changes make big differences in her clients, sharing one example of a woman who was struggling with low mood.
"She started three tiny habits: opening the curtains immediately, drinking water with lemon and listening to a short morning hypnosis track. Within two weeks, her energy and outlook improved dramatically – and she said she 'stopped dreading the day.'
“Small, consistent actions can truly reset the body and mind."
Read this one too: 14 simple tips health experts wish you knew
Not a morning person?
If you're a confirmed night owl or struggle with sleep, don't worry. The principles still apply.
"The key is consistency," says Pepper. "Start your routine whenever you naturally wake! Do what you can or what fits in with your day, create a ritual of one thing whether it be meditation/hypnosis/affirmations/breathwork/journalling/visualisation etc, hydrate, get light exposure, move your body, exercise."
And don't let perfectionism stop you from starting. "It is better to do it for a couple of minutes and build on the ritual and routine than to do nothing at all,” says Pepper. “Create habits, make it automatic and you don't have to think about it.
"Even late risers benefit when they align their first 30 minutes with natural cues: light, movement, and intentional focus."
Your morning, transformed
Why does this work so well? "The brain loves routines,” explains Pepper. “We thrive when we create positive habits. Building habits will support confidence, reduce stress and release endorphins.”
The beauty of these rituals isn't that they're super simple. A few minutes of morning light, a glass of water, a handful of deep breaths – with a bonus if you can also fit in your affirmations.
Small actions that honour how your body and brain actually work, rather than fighting against them. And the payoff is a calmer, clearer, more energised you, starting from the moment you open your eyes.
Feature image: iStock/Creative Credit
Tell us in the comments below: What’s the first thing you do every morning?
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