Mornings, eh? If you’re anything like I used to be, you might hit snooze a couple of times, roll out of bed, pick up your phone, and wander into the kitchen looking for caffeine.
However, if we truly want to set ourselves up for a winning day—and ultimately a winning life—it pays to be a bit more intentional about those early hours.
In my experience, and based on insights from leaders, authors, and thinkers I’ve been reading for years, there are a few specific habits that can transform our mornings.
Today, we dive into five of the most important.
01 Move your body
You might have noticed that so many hyper-successful people start their day with exercise—Tim Cook, Richard Branson, Jocko Willink…the list goes on.
And it’s for good reason. As noted by Healthline, exercise can improve your mood, boost energy, and even enhance cognitive function. Simply put, moving your body kickstarts your brain.
I’ve noticed these benefits firsthand too. When I was starting my first startup, the days I worked out in the morning felt completely different from the ones I didn’t. I had more focus, more resilience, and frankly, more patience for the chaos of startup life.
You don’t need to do a hardcore workout to get the benefits. A short run, some yoga, even a brisk walk—just moving your body first thing can make a massive difference.
And if some of the most successful people on the planet swear by it, it’s probably worth trying.
02 Practice mindfulness
Have you ever found your mind racing a mile a minute before you’ve even finished your first cup of coffee?
That’s where mindfulness steps in. This could mean a short meditation, some breathwork, or simply sitting quietly and paying attention to how your body feels.
Dr. Jon Kabat-Zinn once described mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally.” When you start your day with this kind of calm awareness, it’s easier to keep stress in check, maintain mental clarity, and respond more thoughtfully to whatever life throws your way.
I started with just two minutes of mindfulness a day—literally sitting there and focusing on my breath. Over time, it’s become one of my most effective tools for staying cool under pressure.
If you’re new to this, try an app like Headspace or simply set a timer, close your eyes, and tune into your breathing. Trust me, this small habit can work wonders.
03 Set daily intentions
Be busy all day long, yet end up feeling like we accomplished nothing. Sound familiar?
That’s why setting intentions (or goals) first thing in the morning can be a game-changer. It might be as simple as deciding on one big thing you want to achieve at work or identifying a key relationship you want to nurture.
Bestselling author, Stephen Covey once wrote, “The key is not to prioritize what’s on your schedule, but to schedule your priorities.” That quote hit me hard when I first read it because it reminded me that I’m the one in control of what I focus on. If I fail to define my priorities each day, I end up getting swamped by everyone else’s demands.
Take a few minutes—maybe while sipping that first coffee—to outline the main tasks or personal goals you want to tackle. It’s a small step that gives you a sense of direction and helps you avoid getting lost in the shuffle of emails and endless notifications.
04 Feed your mind
I’ve mentioned this before, but it’s still worth repeating: filling your brain with fresh knowledge or positive content can have a huge impact on your outlook.
Whether it’s reading a few pages from a good book, listening to a short podcast, or scanning an insightful article, stimulating your mind in the morning sets a great tone for growth.
By deliberately choosing what you read or listen to, you’re feeding your mind valuable information that can inspire creative solutions and new ideas throughout the day.
In my experience, you don’t have to read an entire chapter—just a little dose of learning goes a long way in shifting your mindset toward productivity and curiosity.
05 Express gratitude
Last but not least, I used to think gratitude was a fluffy concept that wouldn’t really move the needle in my life.
Turns out, I was totally wrong.
Taking even one minute to appreciate what’s going right—like a supportive partner, a healthy body, or even a steady Wi-Fi connection—rewires your brain to look for the good instead of dwelling on the negative.
As Zig Ziglar (author of Think and Grow Rich) once wrote, “Gratitude is the healthiest of all human emotions.” It not only makes us happier but also can have tangible benefits for our performance and well-being.
Numerous studies back this up, too. For instance, the folks at Harvard Health have acknowledged:
“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”
I usually just jot down one or two things I’m thankful for in a notebook each morning. Sometimes it’s something big, other times it’s tiny—like a delicious homemade latte. But the effect is real. It puts me in a better headspace to handle challenges and keeps me humble and focused on what truly matters.
Maybe it will do the same for you.
Wrapping things up
The way we spend those first few hours can make or break the rest of our day.
By moving our bodies, practicing mindfulness, setting intentions, feeding our minds, and expressing gratitude, we arm ourselves with the right tools for success.
If you’re on the fence about trying any of these habits, I say just pick one that resonates and see where it leads. Who knows? It might be the game-changer you need in your life.
Until next time, friends.
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