5 steps to a high-energy morning

5 steps to a high-energy morning. Stack these in the first hour to feel switched on by 9 am.

• Daylight first. Get outside light within an hour of waking. Source: CDC ↗
• Hydrate. A glass of water rehydrates after a night's sleep. MedlinePlus
• Move for 5 min. A short walk or stretch raises alertness. Source: CDC ↗
• Protein breakfast. Protein steadies energy versus sugar alone. MedlinePlus
• Delay caffeine. Waiting 60–90 min can reduce the mid-morning dip. MedlinePlus

Related protocols

• 6 movement snacks for desk workers
• 6 quick science-backed resets
• Plant milk vs cow's milk

Sources

• CDC
• CDC

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