Updated: Dec 26, 2024

As winter brings darker, colder mornings, it can be challenging to start the day feeling motivated and energized. Discover simple, refreshing ways to kickstart your mornings in winter, helping you feel alert and ready to take on even the chilliest days.

1. Start with Hydration

After a night’s sleep, your body is often dehydrated, and dehydration can contribute to feeling sluggish. Beginning your day with a glass of water rehydrates you, boosting your energy and focus. Adding lemon to your water not only enhances flavor but also adds a dose of vitamin C, which can help strengthen your immune system during cold months.

• How to Do It: Keep a glass of water by your bedside to drink as soon as you wake up, or head to the kitchen and add lemon or a pinch of salt to your water for an extra boost.
• Pro Tip: If you enjoy a warm drink, try warm lemon water or herbal tea, which can be comforting on chilly mornings.

2. Let in Natural Light (or Use a Light Therapy Lamp)

Natural light is a powerful tool for waking up, especially in winter when mornings are dark and sunlight may be scarce. Exposure to light helps regulate your internal clock and signals your brain to release wakefulness hormones like cortisol.

• How to Do It: Open the blinds to let in any available natural light, or, if it’s still dark, consider using a light therapy lamp. These lamps mimic natural sunlight, which can help boost your mood and energy levels.
• Pro Tip: Spend about 15-30 minutes near a light therapy lamp for the best effect, ideally while doing another part of your morning routine like reading or having breakfast.

3. Practice Gentle Morning Movement

Winter mornings can make you want to stay wrapped up in blankets, but gentle movement can actually warm you up and shake off grogginess. Light stretching, yoga, or even a short walk can get your blood flowing and help loosen muscles stiffened by the cold.

• How to Do It: Start with gentle stretching or a few yoga poses that focus on opening up your chest, shoulders, and hips. If you’re up for it, a brisk 10-minute walk outside can also boost energy and circulation.
• Pro Tip: Try poses like Cat-Cow, Downward Dog, and Sun Salutations to gently wake up your body.

4. Warm Up with a Nutritious Breakfast

A balanced breakfast can give you the energy you need to face the day, especially in winter when you might crave something comforting and warm. Focus on protein and complex carbs to sustain your energy levels, and add healthy fats for brain power.

• How to Do It: Try a warm oatmeal topped with fruit and nuts, eggs with whole-grain toast, or a smoothie with protein powder, nuts, and frozen berries.
• Pro Tip: Consider adding warming spices like cinnamon, ginger, or turmeric to your breakfast for extra flavor and potential health benefits.

5. Incorporate Breathing Exercises or Meditation

Starting your day with mindfulness can set a positive, calm tone and make you feel more alert. Deep breathing or short meditation sessions help you focus on the present and ease any anxiety or stress that may come with winter’s busy schedule.

• How to Do It: Set aside 5-10 minutes for deep breathing exercises. Try inhaling deeply for a count of four, holding for four, and exhaling for four. Alternatively, you can use a meditation app like Calm or Headspace for guided sessions.
• Pro Tip: Focus on breathing exercises by a window or near your light therapy lamp for an extra energy boost.

6. Plan Your Day with Intention

On winter days, it can be easy to feel overwhelmed or unmotivated. Taking a few minutes in the morning to plan and set intentions for the day can give you a sense of purpose and keep you focused on your goals. This practice also reduces stress, allowing you to approach tasks with a clearer mind.

• How to Do It: Write down your top three priorities for the day, and think about one thing you’re grateful for. Visualize yourself completing tasks with a positive mindset.
• Pro Tip: Use a planner or journal to keep track of your tasks and reflect on small wins to stay motivated through the week.

7. Take a Warm Shower and Try Contrast Showers

A warm shower can be a comforting way to wake up and shake off the winter chill. Adding contrast showers—alternating between warm and cool water—can help stimulate circulation and increase energy levels. This boost in circulation not only makes you feel alert but can also strengthen immunity.

• How to Do It: Take a warm shower and then switch to cool water for 15-30 seconds. Alternate back and forth a few times, ending with cool water if you’re comfortable.
• Pro Tip: Contrast showers may feel intense at first, so start gradually if you’re new to them, and consider ending on warm water in especially cold weather.

8. Dress in Comfortable, Layered Clothing

Staying warm while feeling comfortable in your clothing can make a huge difference to your energy levels. Winter layering doesn’t have to be bulky; dressing in light, layered clothing that you can adjust throughout the day helps you stay cozy without overheating.

• How to Do It: Layer light, breathable fabrics under warmer clothing, and don’t forget socks or slippers to keep your feet warm.
• Pro Tip: Try wearing a soft, fleece-lined hoodie or sweater as a top layer for extra comfort in the morning.

9. Limit Screen Time Early in the Morning

Resist the urge to check your phone first thing in the morning. Checking emails or scrolling through social media can increase stress and make you feel mentally cluttered. Instead, try spending the first 30-60 minutes without screens, focusing instead on other parts of your routine.

• How to Do It: Use a traditional alarm clock instead of your phone, or set your phone to “Do Not Disturb” mode until a designated time.
• Pro Tip: Replace phone time with other activities, like stretching, journaling, or making breakfast, to keep your mind clear and focused.

10. Embrace a Positive Mindset with Gratitude

Winter can be tough on mental health, so intentionally starting your day with a positive mindset can make a difference. Practicing gratitude can improve your mood and shift your focus away from challenges.

• How to Do It: Take a moment to think of one or two things you’re grateful for as you begin your morning routine. This could be something as simple as a warm cup of coffee, a good night’s sleep, or a loved one.
• Pro Tip: Keep a gratitude journal where you jot down something you’re thankful for each morning, or incorporate gratitude into your daily meditation practice.

Final Tips for Staying Energized Through the Winter

Maintaining energy in winter requires consistency, so try incorporating these practices regularly. Adjust your morning routine based on what works best for you, and remember that even small changes can help make dark, cold mornings brighter and more invigorating. By focusing on hydration, movement, mindfulness, and intention-setting, you can start each day feeling prepared and energized, no matter how chilly it gets outside.