A well-planned morning ritual can give busy professionals energy and get the day off to a good start. Studies in science reveal that following your body’s natural rhythms might help you feel more energetic, focused, and healthy in the long run. For instance, not eating breakfast “leads to decreased focus and concentration” and makes you crave food in the middle of the day. On the other hand, starting the day with a balanced meal and plenty of water “improves concentration, memory, and overall cognitive performance.” Here are some evidence-based ways to make the most of even the shortest morning schedules, from short workouts to thoughtful activities.

Exercises that are quick and give you energy

Even short workouts in the morning can make you feel better, help you focus, and get your metabolism going. A short workout (10–15 minutes) can “improve your focus, lift your mood, and get your metabolism going.” New studies demonstrate that short bursts of activity are good for you. For instance, women who completed 3 to 4 minutes of high-intensity exercise every day were 51% less likely to have a heart attack and had higher cognitive function than women who didn’t exercise as much. You can do these workouts anywhere, even at home or at work.

Bodyweight HIIT: Do jumping jacks, burpees, or jump squats for 3 to 5 minutes, taking short breaks between sets. HIIT, or high-intensity interval training, quickly raises your heart rate.

Calisthenics circuit: Do a plank for one minute, 10 to 20 push-ups, and 15 to 20 squats in a row. This mini-circuit for the whole body strengthens your muscles and heart in less than five minutes.

Do some yoga or stretching. Just 5 to 10 minutes of sun salutations or full-body stretches will help with morning stiffness and get your blood flowing. Downward Dog, Cat-Cow, and forward folds are some yoga positions that gently wake up the spine and mind.

Take a brisk walk or jog: If you have 10 to 15 minutes, walk or jog around the block or up and down stairs. Going outside brings fresh air and sunlight, which might help your body reset its clock.

You don’t need a gym or any equipment for these micro-workouts, which save you time. Every little bit helps: research shows that even short bursts of exercise (one to two minutes) can lower the risk of heart disease by about 30%. Be consistent and try to move every morning.

Ideas for a quick and healthy breakfast

A nutritious meal gives your brain energy and keeps it steady. Studies reveal that people who have breakfast with protein and complex carbs are more awake and less prone to consume too much later. On the other hand, not eating breakfast can make it harder to focus and make you want sugar. Even when you’re short on time, you can still make a healthy supper in a few minutes or with some planning:

Overnight oats: Mix rolled oats with milk or yogurt, chia seeds, and berries the night before to make overnight oats. Take the jar and eat. It only takes a few seconds to get a healthy start with lots of fiber and protein.

Smoothie: To make a smoothie, mix together a banana, spinach, berries, a scoop of protein powder or Greek yogurt, and a handful of almonds or seeds. Put it in a to-go cup so you can drink it on the way to work. Smoothies are easy to digest and full of nutrients.

Greek yogurt parfait: Put fruit, nuts, and a little honey or nut butter on top of plain Greek yogurt. This mix of protein, fat, and carbs stops hunger.

Eggs & toast: Boil or scramble eggs (protein) and serve them with whole-grain toast (complex carbohydrates). Adding cheese or avocado increases the amount of beneficial fats. Prepare hard-boiled eggs ahead of time to save time.

Wrap or sandwich made with whole grains: Put lean protein (turkey, tofu, or egg) and vegetables inside a whole-wheat tortilla or English muffin. Roll up a peanut-butter‑banana wrap for a quick on-the-go option.

If you really only have a minute or two, grabbing a piece of fruit with some nuts or a protein bar is better than nothing. The most important thing is to include both fiber and protein/fat. These things “give a steady supply of glucose, which stops the energy crashes that come with refined sugars.” It’s also important to drink water first thing in the morning to rehydrate and get your metabolism going.

Mindfulness and journaling are two things that can help you deal with stress.

Stressful things that happen in the morning might ruin your day, but short mindfulness exercises can help you stay calm. Meditation, deep-breathing exercises, or just thinking about what you’re grateful for don’t take much time, but they do have real advantages. Studies have shown that things like deep breathing or meditation “can significantly reduce stress and improve focus.” These methods turn on the body’s parasympathetic system, which makes your heart rate and blood pressure go down so you can think more clearly.

Mindful breathing (2–5 minutes): Sit still and pay attention to your calm, deep breaths. For instance, take a deep breath for four seconds, hold it for one to two seconds, and then let it out for four seconds. This soothes the nervous system in a matter of minutes.

Gratitude writing (3–5 minutes): Write down two or three things that make you happy or thankful today. Morning appreciation exercises have been demonstrated to lower stress levels and encourage a happy attitude.

Free writing or setting goals (5 minutes): Take a few minutes to write down your thoughts as they come to you or make a list of your goals for the day. Research on journaling shows that writing down your thoughts might help you relax and feel better. Even bullet points work. Write down your top two goals.

Affirmations (1–2 minutes): Say a positive statement to yourself over and over in your head, like “I am capable” or “Today will be productive.” This simple action can help you feel better about yourself and stop you from thinking negatively.

Importantly, journaling and meditation can happen at the same time as exercise. For example, some people like to write in a quiet notebook at the breakfast table or stretch for five minutes while breathing mindfully. Over time, these routines “set a positive tone” for dealing with stress all day long.

Plan (and Protect) Your Morning for Productivity

A little planning session in the morning makes it much easier to stay focused. Making a list of your most important chores or appointments will help you get started. Experts say that you should choose 1 to 3 big chores for the day and start with the hardest or most significant one. Writing something down (on paper or in an app) helps you remember important things and makes you feel less overwhelmed.

It’s also vital to limit early distractions. Researchers say that looking at your phone or email “first thing in the morning” can make you tired and even ruin your mood. For instance, looking at the news or social media as soon as you wake up can make you feel stressed or angry. Instead, take at least 30 minutes away from screens to give oneself a “buffer.” Use that time to drink water, move around, and make plans. You’ll be sharper and less tempted to put off work once you’ve done these important things.

Prioritize tasks: Make a list of your top three daily chores in order of importance and spend one to two minutes doing so. You might utilize an Eisenhower matrix (urgent vs. important) or just trust your instinct to figure out what will make a difference today.

Time-block: If you can, break up your morning into pieces of time (even 15-minute ones) for certain tasks, like “7:15–7:30 breakfast, 7:30–7:40 review emails.” If you think of blocks as appointments, they can help you stay on target.

Digital minimalism: Digital minimalism means keeping your phone silent or in another room till after breakfast and planning your work. Studies show that minor changes to prevent using your phone early in the morning “can make you feel better all day.” If you use your phone as an alarm, you might want to get a separate alarm clock to help you stop checking it right away.

By planning your morning ahead of time, you “make significant progress before distractions creep in.” Planning for even just five minutes will help you get more done and feel less stressed.