What the Healthiest People Do Before 7 a.m. Every Day

healthy morning routine - we the people style
We the People

We may not be able to physically slow down time for you, but we can at least offer some guidance to help you find moments of relief amid the chaos. The first step toward having a happier (and more productive) day is to create a morning routine—it sets the tone for the entire day. 

The best time to start is at the golden hour, before 7 a.m. when everything is still and quiet. Here, you can realistically seek a moment of clarity before you're pulled back into the inbox vortex. If being an early riser doesn't come naturally to you, then don't put too much stress on yourself. Just start small—even 10 minutes earlier will help.

If you get up at the crack of dawn on your first day, you won't stick to it. So set reasonable expectations and incorporate a few small, healthy practices into your morning routine every day. To get you started, here are a few things healthy, fit people do before 7 a.m.

Practice "Beditation"

We all know about the benefits of meditation, but for those of us who can't ever find the time, or just can't sit still long enough, celebrity wellness maven, birth doula, and the founder of Mama Glow (she's helped everyone from to Alicia Keys to Serena Williams), Latham Thomas, has a simple answer: beditation.

"Each morning I start the day off with mindfulness," Thomas told MyDomaine. "I rise up around 5:45 a.m., sit on my soft carpet and Samaya meditation cushion. I do some light movement and take a few minutes to meditate. Sometimes when I am slow moving I will do a 'beditation,' where I lie on the bed after it's made and check in with my body and breath. I sit back down on the edge of my bed, and I say a mantra out loud. Right now it's this one:
I create my own reality, today and every day.
I define my own success and my own limits.
I am thankful for this day and this life."

Set Their Intentions

If you've been feeling frantic and unorganized lately, then it might be time to take a few moments each morning to set your intentions for the day. This vital first step helps Danielle DuBoise, co-founder of the meal program Sakara Life, to achieve focus and clarity.

"I always set my intention for the day when I wake up," she told MyDomaine. "So adding a part about spreading love in the world through each being I come in contact with will help turn my thoughts into action."

Check-in With Their Goals

Olympic swimmer and seven-time gold medalist James Magnussen told MyDomaine that assessing his goals daily helps him stay on track and achieve them.

"I think about my goals when I wake up and what I have to do that day," he said. "Then, at the end of the day, I do a recap and think about what I did well and what I could have improved. Athletes can become solely focused on long-term goals and lose sight of what they have to do each day in order to achieve those goals."

Mother of two and founder of her popular lifestyle site Camille Styles agrees with Magnussen and makes it a habit every morning.

"I have two kids under the age of three, so early morning, before everyone else wakes up, is a rare moment of peace and solitude," she said. "I always try to write one or two notes to friends, take a few minutes to pray, and look over my goals for the day. I'm also a strong supporter in #butfirstcoffee."

Swap Out Coffee

Okay, we get it, ditching coffee sounds like a bad idea when you're trying to wake up earlier, but hear us out. Nutrient-dense beverages may offer you more bang for your buck. Claire Tregoning, a co-founder of the active streetwear label P.E Nation, told MyDomaine she replaced her coffee with matcha.

"[The first thing I do each day is] wake up when my kids come and get in bed with me, usually around 5:45 a.m., then we all lie there until 6:30," she says. "Everyone gets a super smoothie, I make myself a matcha tea in a flask, and get the kids dressed and out the door at 8 a.m. for daycare drop-off."

Matcha is high in antioxidants, helps to protect the health of your liver, boosts your brain function, helps to prevent cancer, protects your heart, and helps you lose weight. You can't beat that!

Wake Up to Natural Light

While excess light can negatively impact our quality of sleep, in an interview with MyDomaine, Meg He, co-founder of popular athleisure brand Aday, said she swears by natural light to wake her up each day.

"[The first thing I do in the morning is] wake up with the sunrise—no curtains!" says He. "Optional: Work out. I’m easy in the mornings. I either go for a run, do my Kayla [Itsines] workout, or go to ConBody. I usually play Audible’s New York Times daily digest while I brush my teeth. I have a separate electronic toothbrush by the sink and in the shower."

Ditch Technology

"First, my rule is absolutely no phone until about 20 to 30 minutes after I wake up," Jordan Younger, founder of The Balanced Blonde and author of best-selling book Breaking Vegan, told MyDomaine. "When my alarm goes off, I cuddle with my kitten. You'd be surprised how grounding it is to start the day by giving your full attention to such a loving little being. No technology, no distractions, no human weirdness. Then I get out of bed and do some stretching and meditation on my yoga mat."

Drink Lemon Water

If there's one daily routine we've all read about, it's the health benefits of drinking lemon water. But there's a reason why this simple beverage is on most healthy people's must-drink list. Lemons are packed with vitamin C and are "very high in bioflavonoids that destroy harmful free radicals that damage blood vessels and cause inflammation," osteopath Vicky Vlachonis told Health.

Recite Positive Affirmations

When it comes to morning routines, Jessica Sepel has it nailed. The Australian nutritionist, wellness coach, and founder of blog JSHealth doesn’t look at her phone until she starts working, practices gratitude, and prepares breakfast at home. But it's the part she does before 7 a.m. that has us intrigued.

"Deep belly breaths with positive affirmations," she told MyDomaine Australia. "This works absolute magic for me. I love taking a few minutes when I first wake up to center myself. Giving some gratitude and setting positive intentions for the day puts me into the right frame of mind from the start. Before I even get out of bed, I set five positive affirmations, such as 'I love and accept myself for who I am' and 'I am good enough.'"
Article Sources
MyDomaine uses only high-quality, trusted sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. NIH: National Center for Complementary and Integrative Health. 8 Things to Know About Meditation for Health. Updated August 23, 2020.

  2. Höchli B, Brügger A, Messner C. How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective. Front Psychol. 2018;9:1879.doi:10.3389/fpsyg.2018.01879

  3. Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial Effects of Green Tea: A Literature Review. Chin Med. 2010;5:13.doi:10.1186/1749-8546-5-13

  4. Blume C, Garbazza C, Spitschan M. Effects of Light on Human Circadian Rhythms, Sleep and Mood. Somnologie (Berl). 2019;23(3):147-156.doi:10.1007/s11818-019-00215-x

  5. Rabovsky AB, Komarov AM, Ivie JS, Buettner GR. Minimization of Free Radical Damage by Metal Catalysis of Multivitamin/Multimineral Supplements. Nutr J. 2010;9:61.doi:10.1186/1475-2891-9-61

  6. Ferrer RA, Klein WM, Graff KA. Self-Affirmation Increases Defensiveness Toward Health Risk Information Among those Experiencing Negative Emotions: Results from Two National Samples. Health Psychol. 2017;36(4):380-391.doi:10.1037/hea0000460

Related Stories