I’m not a morning person by nature. But over the past year I’ve put together a simple morning routine that has genuinely changed how I feel throughout the day – more energy, better mood, and honestly just feeling more like a human being before noon 😄
Nothing here is extreme or requires waking up at 5am. These are just five simple things that work for me, and I hope they work for you too.
Want to see the visual version of this? Check out my morning routine carousel on Instagram @the.chic.niche!
The Routine at a Glance
- Self care – sunlight + eye patches
- Water – 2.5 to 3 liters daily, starting with a large cup in the morning
- Movement – 30 min Pilates + 20 min walk + 10 min walks after meals
- Coffee – I love an americano in the mornings!
- Breakfast – healthy, yummy breakfasts are key to keep up your energy for the rest of the day
1. Self Care – Morning Sunlight and Eye Patches
I believe the most important self care step most people overlook is getting morning sunlight. As soon as I wake up I try to get natural light on my face. Not starting directly at the sun obviously, but just being near a window or stepping outside briefly. This is actually rooted in science – morning sunlight helps regulate your circadian rhythm, which is your body’s internal clock. It signals to your brain that it’s time to be alert and awake, which in turn helps you feel more energized during the day and sleep better at night. It’s one of the simplest and most impactful things you can do for your overall wellbeing and almost nobody talks about it.
Watch this podcast episode by Andrew Huberman to learn more about the science and benefits behind taking in morning sunlight ->
How to Feel Energized & Sleep Better With One Morning Activity | Dr. Andrew Huberman
The next thing I do every morning is put on my eye patches while I ease into the day. I’m currently using the Grace and Stella eye patches from Costco – incredible value for what you get, highly recommend if you want to try eye patches without spending a lot. My all-time favorite though is the Peter Thomas Roth Gel Masks (the green ones) – nothing compares for depuffing.
2. Water – Start Before Anything Else
Before my coffee, before breakfast, before anything – a large glass of water. Here’s why this matters: when you sleep your body goes several hours without any hydration. By the time you wake up you’re already mildly dehydrated, which is part of why mornings can feel so groggy and slow. Drinking a large glass of water first thing literally wakes your system up and gets everything moving.
Throughout the day I aim for 2.5 to 3 liters of water total. I know that sounds like a lot but once you build the habit it becomes second nature. A good tip is to keep a large water bottle on your desk or wherever you spend most of your time – out of sight really does mean out of mind when it comes to hydration.
3. Movement – Pilates, Walking and the 10-Minute Rule
This is part of my routine I’m most proud of and honestly the one that has made the biggest difference in how I feel. Every morning I do 30 minutes of Pilates followed by a 20-minute walk. The combination is genuinely incredible – Pilates builds core strength and flexibility while the walk gets your heart rate up and clears your head. Together they set such a positive tone for the rest of the day.
But the habit I want to highlight here is the 10 minute walk after each meal. This is something I started doing a while back and it has been a game changer. A short walk after eating helps with digestion, keeps your energy levels stable and prevents that post-meal slump that makes you want to take a nap at 2pm. It doesn’t have to be fast or intense – just a gentle 10-minute stroll is enough.
Between the morning workout, the post-meal walks, and evening walks I try to hit 7000 to 10000 steps every day. It’s very doable once you build in those small movement breaks throughout the day.
I’ll be sharing more about my fitness journey in a future post when I’m ready – but just know that this combination of Pilates and walking has genuinely changed things for me in what I can’t wait to talk about eventually 🌿
4. Coffee – An Americano to Start the Day
After movement and water comes my favorite part of the morning – coffee. I’m an americano person through and through. No sugar, no milk, just espresso and hot water. There’s something about the simplicity of an americano that just feels right in the morning. It’s strong, it’s clean and it doesn’t leave me feeling jittery the way a straight espresso sometimes can.
One thing I’d note – I always have my coffee after water and movement, never before. Drinking coffee before hydrating can actually make dehydration worse since caffeine is a mild diuretic. Getting your water in first and moving your body before that first cup makes the coffee hit differently in the best way ☕
5. Breakfast – Real Food That Actually Fuels You
I’m a big believer in eating a proper breakfast and I switch it up depending on the day. During the week my go-to is usually avocado toast or my cherry tomato and ricotta toast – both are quick, nutritious and genuinely delicious. On weekends when I have a little more time I make my classic fluffy waffles topped with banana and maple syrup. Breakfast on weekends should feel like a treat 🧇
The common thread across all my breakfast choices is that they’re real, whole foods – nothing processed, nothing that’s going to spike my blood sugar and crash me by 10am. A good breakfast sets the tone for your energy levels and food choices for the rest of the day, so it’s worth taking seriously even when you’re in a rush.
Check out my full recipes for cherry tomato ricotta toast and classic fluffy waffles on the blog!
Why This Routine Works
None of these steps are complicated or time-consuming on their own. The magic is in the combination and the consistency. Eye patches and sunlight wake up your skin and your brain. Water hydrates your body that spent 7-8 hours without it. Movement energizes you before the day demands kick in. Coffee rewards you after you’ve already done the hard part. And a good breakfast fuels everything that comes next.
The whole routine from start to finish takes about an hour and a half – but you’d be surprised how much better your entire day feels when you start it intentionally rather than rolling out of bed straight to your inbox.
Start with just one of these habits if the full routine feels like too much. The water one is the easiest – just put a glass of water on your nightstand tonight and drink it before you reach for your phone tomorrow morning. Small wins compound 🌿
Frequently Asked Questions
What eye patches do you recommend for beginners?
The Grace and Stella eye patches from Costco are an amazing starting point — great quality at a very reasonable price. If you want to splurge, the Peter Thomas Roth Cucumber Gel Masks are my all-time favorite for depuffing.
How do you hit 7,000-10,000 steps a day?
The post-meal walks are the biggest contributor. Three 10-minute walks after breakfast, lunch and dinner adds up to 30 minutes of extra walking you wouldn’t otherwise get. Pair that with a morning walk and a 20 minute evening walk and you’re most of the way there without even trying.
Does the order of the routine matter?
The order that works best for me is: sunlight and eye patches → water → movement → coffee → breakfast. Getting water and movement in before coffee is particularly important — it means your body is already awake and hydrated before the caffeine kicks in.
How long did it take to build this routine?
Honestly it took a few months to make all of these habits feel automatic. I’d suggest picking one or two to start rather than trying to implement everything at once. The morning water habit is the easiest place to begin.
Is Pilates good for beginners?
Absolutely — Pilates is very beginner friendly and there are tons of free workouts on YouTube to get started. I’d recommend starting with a 20-minute beginner session and building up from there.
Start small, stay consistent and remember that a good morning doesn’t have to be complicated. It has to be intentional.
Follow along on Instagram @the.chic.niche for more wellness and lifestyle content!