Waking up with energy is like finding a rare Pokémon in your backyard. The first time it happens, you might even question whether you’ve been cursed or blessed. For me, the struggle to feel “awake” in the morning used to be a marathon—one where I was perpetually on the sidelines, cheering for other people who seemed to have it all together. Fast forward a few years, and I’ve discovered a few simple habits that help me actually feel energized as I drag myself out of bed each morning.

Here’s the deal: It doesn’t require a magic potion (though if someone finds one, let me know). You just need some solid habits to kickstart your day in the right direction. Trust me, I’ve been there—snooze button pressed for the 8th time, face deep in a pillow with a crick in my neck, trying to convince myself that five more minutes is somehow the secret to eternal youth.

But no. The truth is, starting your day with intention and energy doesn’t require drastic changes. You just need a few tweaks in your routine to feel hella better when you wake up. Let’s dive in.

1. Start the Night Before: Prioritize Quality Sleep

I used to think sleep was just a nuisance. Something I did when I wasn’t watching Netflix or scrolling aimlessly on my phone (for hours, of course). Spoiler alert: I was wrong. These days, I’ve learned the hard way that sleep is your best friend. In fact, it’s the first habit you need to nail if you want to wake up feeling energized.

Here’s the thing: quality sleep is the foundation. You’ve got to make it count. The trick is setting yourself up for success the night before.

• Regular bedtime: I won’t lie—I still fight my urge to stay up late binge-watching The Office (again). But sticking to a bedtime really works. Your body starts to crave consistency. Weird, right?
• Wind-down routine: Once I gave up on scrolling through Instagram until my eyes begged for mercy, I realized that reading a book (not on my phone, mind you) or doing some light stretching before bed was way better for my energy the next day.
• No screens: This one is tough, but trust me. Give yourself a solid 30 minutes before bed with no screens. I’ve had nights where I watched a cat video at 11:30 p.m. only to realize the next morning that I was regretting it, and my eyelids felt like concrete.

Quality sleep is your superhero here. It’s not about how much sleep you get (although that helps, too) but how restful that sleep actually is.

2. Hydrate First Thing

Water. I know, I know—everyone says it. But listen: drinking water first thing in the morning is a game-changer. After a night of sleeping and not exactly replenishing your body, you wake up essentially in a desert. So, hydration is the first thing you need to do when you get out of bed.

Here’s why:

• Rehydrates your body: Imagine you’re a plant. But like, not one of those sad plants you forget to water—because, hey, I’ve been there. A glass of water helps your body get back to its “normal” levels.
• Boosts metabolism: You know that sluggish feeling? Water can help kickstart your metabolism, making you feel more awake and ready to take on the day.
• Flushes out toxins: I mean, we’re all about detoxing, right? Water helps get rid of the “garbage” your body doesn’t need. It’s like a cleaning service for your insides.

Now, I’m not saying to drink a gallon of water as soon as you wake up (unless you’re some sort of hydration enthusiast), but a small glass will help you start the day feeling better. Trust me on this one—I keep a glass of water by my bed and knock it back like I’m about to give a TED Talk on hydration.

3. Move Your Body with Light Exercise

The first time I tried morning yoga, I looked like a flamingo trying to do the splits. No joke. That did not go as planned. But here’s the thing: you don’t need to be a yoga master (or even get your leg behind your head) to feel energized. A little movement goes a long way.

• Stretching or yoga: There’s something about gently moving your body first thing in the morning that makes you feel like a new person. Try some light stretches, or if you’re feeling fancy, a 10-minute yoga flow. If you’re not sure where to start, I recommend YouTube. (Because, you know, I’m not a certified yoga instructor—yet).
• Cardio or bodyweight exercises: Not all of us are into the slow flow. Maybe you’re more of a “jumping jacks while I sing along to a pop song” person. No judgment here. Even a couple of minutes of light cardio will help wake up your body and make you feel more alert.

Let’s be real—at first, I thought I’d be too tired to exercise in the morning. But here’s the kicker: Even 5 minutes can make a huge difference. You don’t need to run a marathon; you just need to get your body moving a bit.

4. Eat a Nutritious Breakfast

So, my first attempt at making a healthy breakfast was a disaster. Picture me trying to make avocado toast with a rock-hard avocado and then using a knife that wasn’t sharp enough. The toast? Burned. My breakfast? A hot mess. But that doesn’t mean I gave up! I just learned to keep things simple.

Here’s the lowdown on a proper breakfast:

• Protein: I’m all about eggs or Greek yogurt. It doesn’t have to be fancy, but protein will keep you full and energized for hours.
• Complex carbs: Oats are my go-to, especially with some peanut butter and banana. But feel free to mix it up with whole-grain bread or quinoa.
• Healthy fats: A little bit of avocado, nuts, or seeds can help stabilize your blood sugar and keep you feeling full.
• Fiber: Add some fruit or vegetables to get your fiber in. It’s like the bonus round for your breakfast.

A solid breakfast gives you the fuel to power through the morning. Trust me—on days I skip this, I’m ready for a nap by 10 a.m.

5. Practice Mindfulness or Meditation

Okay, hear me out: I know it sounds a little “hippy-dippy,” but practicing mindfulness or meditation really works. For years, I thought it was all about “finding your zen,” and that sounded like a whole lotta nothing. But then one day I gave it a shot—and I realized I was way more energized and focused after taking 10 minutes for myself.

• Deep breathing: Take a moment to just breathe. Deep inhales, long exhales. It’s not as dramatic as it sounds, but it helps you get out of that foggy mindset.
• Gratitude practice: I’ve started writing down three things I’m thankful for each morning. It’s a simple exercise, but it helps me start my day on a positive note.
• Guided meditation: If you’re like me and can’t seem to sit still for more than 5 seconds, I recommend a guided session. I use an app to help keep me on track.

Here’s a funny thought: I used to laugh at people who meditated until I tried it. Now, I’m the one laughing—because I actually feel better.

6. Expose Yourself to Natural Light

The moment I step outside in the morning and get hit with that first burst of sunshine, something magical happens. It’s like my body says, “Oh, okay, we’re doing this today.” Sunlight is key to waking up energized because it helps regulate your circadian rhythm.

• Get outside: If you can, take a walk. Even a 5-minute stroll in the morning sun will make a huge difference in how awake you feel.
• Open your curtains: If you’re more of a “I need to stay inside” kind of person, at least let some sunlight into your room. Your body loves it.

Fun fact: Back in the day, Victorians believed talking to ferns prevented madness. If the fern trend comes back, I’m ready.

7. Listen to Uplifting Music or Podcasts

Okay, this one is for the mood boosters out there. Sometimes, you just need a little pick-me-up. My favorite way to feel energized? Music. Podcasts are a close second, especially if they’re motivational.

• Music: There’s something about blasting a good tune that instantly makes me feel awake. Put together a playlist that gets you hyped.
• Podcasts: Sometimes I listen to podcasts that make me want to do a happy dance (while simultaneously cleaning my house).

For me, it’s all about having a soundtrack that gets you in the right mood for the day.

8. Plan Your Day the Night Before

Planning ahead might not sound exciting, but trust me, it works. Every night, I write out my top priorities for the next day, and you know what? It helps me feel energized. No more rushing around trying to figure out what’s next.

• To-do list: Keeping it simple is key here—no need to overwhelm yourself. Jot down the most important tasks for the day.
• Prepare ahead: I’ve started laying out my clothes and packing my bag the night before. It’s one less thing I have to think about when I wake up.

This is like the secret ingredient to waking up feeling ready to take on the world.

9. Avoid the Snooze Button

Look, I get it. The snooze button feels like a sweet, sweet relief. But every time I hit it, I end up feeling groggier. So, I’ve decided: no more snooze. The first time I tried it, I was super mad at myself, but guess what? I woke up feeling more awake than I had in weeks. Weird, right?

• Move the alarm clock: I put my alarm across the room so I can’t easily hit snooze. It works like a charm.
• Set one wake-up time: No more second-guessing. Just wake up and get moving.

If you can resist that snooze button, you’ll feel more energized by actually getting up when your alarm goes off.