It can be hard to practice selfcare with the hustle and bustle of life. Many of us are trying to find a moment to breathe between driving to or jobs, working in the office, and making dinner. However, if you’re willing to wake up 15 minutes earlier and establish a morning routine, it can be easier to feel rejuvenated at the start of your day.

Unless you’re fortunate to consider yourself a morning person, you’re likely a zombie trudging to your coffee maker. But adding a 15-minute morning routine to start your day can give you a drastic boost towards your health and performance. We can’t say it will be easy at first, but it will be worth your time.

Here’s a 15-minute morning routine you can try to start your day—after you roll out of bed, of course.

0:00 – 2:00 – Drink Water

Although it is highly unlikely for a normally hydrated person to become dehydrated overnight, you can ensure you’re hydrated by drinking water immediately after waking up. Aim for 600ml (about 20 oz) first thing in the morning.

2:00 – 4:00 – Light Exposure and Deep Breathing

Deep breathing and setting your circadian rhythm might be two of the most important health strategies you can apply to your morning and daily routine. Since sleep and circadian rhythm disruption has been linked to a host of health problems including cognitive impairment, metabolic syndromes, and depression, it is important to set your body clock by waking up during the same time of day (ideally when the sun rises) and exposing yourself to sunlight.

While you take in the light, perform a few minutes of deep breathing. This technique has been shown to improve moods, decrease stress, and lower heart rates.

4:00 – 10:00 Full-Body Wakeup Call

Performing a quick morning resistance exercise routine can increase your physical performance throughout the day. While it may take sedentary individuals a few hours to rev up their metaphorical engines, those who train in the morning can improve their physical performance earlier in the day and sustain it throughout the afternoon.

10:00 – 15:00 Stretch Out

Now that your feeling awake and energized, take advantage of the improved blood flow and circulation by completing a quick stretching routine to complete your morning routine.

In summary: 15-minute Morning Routine

- Wake Up
- Drink Water
- Sun and Breathing
- Full-Body Wakeup Call
- Stretch Out