How to Build a Healthy Morning Routine | Nikolas Onoufriadis | Lifestyle

Nikolas Onoufriadis
3 min readMay 2, 2023


Starting the day healthy sets the tone for a productive and fulfilling day. Healthy morning habits are crucial because they set the tone for the day and may have a big influence on one’s physical, mental, and emotional well-being. Here are some justifications for the significance of a healthy morning routine:

Increased Energy: The body may get the energy it needs for the day ahead by starting the day with good habits like exercise, a wholesome meal, and water. Increased productivity, motivation, and general wellbeing may result from this.

Better Mental Clarity: A healthy morning routine can also lead to increased focus and mental clarity. Improved blood flow and oxygen levels in the brain may result in better cognitive performance and mental alertness, which can be facilitated by exercise and a healthy diet.

Reduced Stress: Developing healthy morning routines may also help lower stress levels. Cortisol is a stress hormone that may be reduced through exercise and meditation, which can enhance mood and lessen anxiety.

Better Health: Establishing good behaviors in the morning might help you stay physically fit. Staying hydrated and eating a healthy breakfast may help you keep your blood sugar levels in check, lower your chance of developing chronic diseases like diabetes and obesity, and generally feel better.

Improved Sleep: Finally, establishing healthy routines in the morning will help you have a better night’s sleep. Exercise and a healthy diet may enhance sleep quality and support the development of good sleep habits, both of which contribute to a person’s overall wellbeing.

Wake Up Early

Waking up early can help you start your day with purpose and accomplishment. Try setting your alarm for a consistent time each day, and aim to wake up at least 30 minutes earlier than you need to.

Drinking water can hydrate your body and kickstart your metabolism. Start with a glass of water as soon as you wake up.

Move Your Body

Morning physical activity can help energize your body and improve your mood. This could include a short yoga practice, a quick walk, or a workout.

Eat a Nutritious Breakfast

Eating a nutritious breakfast can fuel your body to power through your morning. Add protein and whole grains to your breakfast, such as eggs or oatmeal.

Practice Mindfulness

Starting your day with mindfulness can help reduce stress and improve your focus. This could include meditation, deep breathing exercises, or journaling.

Plan Your Day

Taking the morning to plan your day can help you feel more organized and prepared. Try making a to-do list or prioritizing your tasks for the day ahead.

Avoid Screens

Avoiding screens in the morning can help you start your day with clarity, a positive internal dialogue, and fewer distractions. Avoid social media, email, and other screens for at least the first hour of your day.

building a healthy morning routine can positively impact your physical and mental health and set the tone for productivity. Incorporating these tips into your morning routine lets you feel energized and focused.

Originally published at on May 2, 2023.



Nikolas Onoufriadis

Nikolas Onoufriadis has been in the world of business, strategy, and operations for over 15 years. Visit to learn more.