7 Morning Habits Doctors Swear By for Lasting Energy

Waking up feeling groggy? You’re not alone. A 2022 survey found that most Americans need two alarms and about 24 minutes before they finally get out of bed. But doctors who work long hours and often start their days before dawn have developed strategies to stay energized from morning to night. Here are seven simple habits they swear by to boost energy levels before breakfast.

1. Warm Up Your Muscles

Eric Han, MD, MBA, starts his day by layering up to keep his muscles warm, followed by a few simple stretches. “It’s not overly complicated just some stretching of the neck, shoulders, hands, lower back, and legs,” he explains.

Stretching first thing in the morning can help increase circulation and improve flexibility. A 2020 study published in Perceptual and Motor Skills found that just 10 minutes of stretching reduced fatigue and improved mood. If stretching isn’t your thing, a quick set of push-ups or lunges can also help wake up your body.

2. Hydrate First Thing

Mahmud Kara, MD, a functional medicine specialist, always starts his day with a large glass of water. “During sleep, we lose water through sweat and metabolism,” he says. “Rehydration first thing in the morning helps improve mental performance.”

Dehydration can affect concentration, mood, and energy levels. A 2019 study in the International Journal of Environmental Research and Public Health found that dehydrated individuals performed worse on cognitive tasks but improved after rehydration. If plain water isn’t appealing, try adding lemon or cucumber slices for a refreshing twist.

3. Get Moving Outdoors

A morning walk even a short one can set a positive tone for the day. A 2019 study in the British Journal of Sports Medicine found that morning exercise boosts focus and working memory.

For NYC dermatologist Debra Jaliman, MD, this means a sunrise walk through Central Park with her puppy. “When I get back, I’m ready to shower, moisturize, and start my day,” she says. Exercising outdoors can be especially beneficial since exposure to natural light helps regulate your circadian rhythm and improve alertness.

4. Start With a Simple Chore

Brett Mollard, MD, a diagnostic radiologist, begins his mornings with small tasks making the bed, putting away dishes, or watering plants. “Completing tasks first thing in the morning gives me an instant sense of accomplishment,” he says.

Even minor wins can set a productive tone for the rest of the day. Research suggests that tidying up and organizing your space can reduce stress and increase feelings of control, which in turn may boost energy and motivation.

5. Enjoy a Cup of Coffee (Mindfully)

Coffee isn’t just about caffeine it’s about the ritual. Studies show that coffee may reduce the risk of certain diseases and improve cognitive function. For Brett Mollard, MD, coffee is a must for staying mentally sharp. “As a diagnostic radiologist, my days involve nonstop thinking, and coffee gives me the sustainable energy I need,” he says.

Emergency room physician Shideh Shafie, MD, turns coffee time into a moment of connection. She enjoys a quiet cup with her husband before the rest of the household wakes up. “That connection helps me feel energized throughout the day,” she says.

6. Take a Few Minutes to Meditate

Meditation isn’t just for stress relief it can improve focus and mental clarity. A 2018 study in the Journal of Cognitive Enhancement found that regular meditation enhances attention span and cognitive abilities.

“I take a short meditation break every morning to reset my mindset,” says Dr. Mollard. “It helps me start each day with a fresh slate.” If you’re new to meditation, start with a simple breathing exercise: inhale deeply through your nose, exhale slowly through your mouth, and focus on the sensations around you.

7. Soak in a Warm Bath

A warm bath may seem like a nighttime ritual, but it can be equally rejuvenating in the morning. “The warm, soothing water both calms and invigorates me,” says Clare Bertucio, MD, a radiation oncologist.

Research supports the benefits of hydrotherapy. A 2018 study in Evidence-Based Complementary and Alternative Medicine found that regular warm baths improve circulation, reduce fatigue, and lower stress. Dr. Bertucio suggests adding sea salts or essential oils to enhance relaxation before starting a busy day.

Small Changes, Big Impact

Incorporating even one or two of these doctor-approved habits into your morning routine can help you feel more refreshed and energized throughout the day. Whether it’s stretching, hydrating, or taking a mindful moment, these small changes can make a big difference.

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