Try this 5-step morning routine
Key Takeaways
Industry Buzz
“By delaying tech use, I start my day calmly and feel more in control." — Randall Turner, DO
“Strength training supports my posture, while yoga centers my body and mind—it’s the perfect way to release tension from the previous day.” — Taher Saifullah, MD, D.ABA
Mornings for physicians often feel like a sprint before the marathon of patient care, surgeries, and consults. Despite advising patients on healthy habits, we sometimes neglect our own. How you start your day can set the tone for the entire workday.
We spoke to four physicians from high-stakes specialties to learn how they structure their mornings for maximum well-being and productivity. Here’s how they do it in just 30 minutes.
Rehydrate with purpose
Even mild dehydration can impair cognitive function and mood—two things doctors need to maintain throughout their day. Dehydration can be a silent productivity killer for doctors who often face irregular, shorter sleep schedules.
Studies show that sleeping less than 6 hours—a common scenario for many doctors—may increase the risk of dehydration due to reduced release of the water-conserving hormone vasopressin, which is largely released later in the sleep cycle.[]
To counteract this, Randall Turner, DO, a dual board-certified psychiatrist and addiction medicine specialist, prioritizes hydration to stay alert: "I start every morning with a big glass of water, sometimes with a squeeze of lemon, to rehydrate after sleep.”
Instead of reaching straight for coffee, start with a large glass of water (about 500 mL). Keep a glass of water on your nightstand or kitchen counter, so it’s the first thing you reach for in the morning.
Practice 5-minute mindfulness
Grabbing your phone first thing in the morning is tempting, but doing so may set you up for unnecessary stress. Studies show that frequently responding to work emails outside of working hours can spike morning salivary cortisol levels with a higher cortisol awakening response—a physiological indicator of stress.[]
Dr. Turner shares, "I stay off technology for the first hour of the day. Rather than diving into emails or social media, I focus on my routine. By delaying tech use, I start my day calmly and feel more in control."
Dedicate just 5 minutes of your morning to mindful breathing or simple meditation to activate the parasympathetic nervous system. A very simple technique is box breathing, which involves inhaling for four counts, holding for four, exhaling for four, and pausing for four.[]
Move around
No one understands the importance of staying active better than healthcare professionals. But how often do we actually apply this knowledge in our own lives? Consider the following:
In a 2020 trial, moderate morning exercise boosted serum BDNF and improved working memory or executive function in older adults, especially if followed by light walking breaks instead of prolonged sitting.[]
And these effects aren’t just short-lived. A recent Nature Communications study showed that higher physical activity levels on one day can lead to better mental alertness the following morning.[]
Thomas Jeneby, MD, a plastic surgeon from San Antonio, states, "I start my day with a 30-minute cardio session.” He says it fuels his energy and stamina for the day and stimulates mental clarity.
Taher Saifullah, MD, D.ABA, an anesthesiologist and pain management physician, also likes to move in the morning, and alternates between strength training and yoga.
"Strength training supports my posture, while yoga centers my body and mind—it’s the perfect way to release tension from the previous day."
— Taher Saifullah, MD, D.ABA
But being active doesn’t necessarily have to involve a vigorous workout routine. Whether it’s a brisk walk, light stretching, or a quick workout, spending even a brief time outdoors can help clear your head.
Eat a quick and nourishing breakfast
Skipping breakfast leads to low energy levels and poor concentration—a recipe for medical errors. A good breakfast should consist of healthy proteins, complex carbohydrates, and, ideally, some fruit or vegetables.[]
Interestingly, the research in Nature Communications also suggested that the composition of your breakfast can significantly impact morning alertness. The study found that a breakfast higher in carbohydrates was associated with improved alertness, whereas a high-protein breakfast reduced it. A lower blood glucose response after breakfast also correlated with better alertness levels.[]
Robert McLaughlin, MD, an orthopedic surgeon, keeps his breakfast simple with oatmeal, walnuts, and berries. “It's a balance of carbohydrates and healthy fats to sustain my energy throughout demanding surgeries and patient interactions,” he explains.
Meanwhile, Dr. Saifullah shares, "A smoothie is my go-to—a blend of spinach, protein powder, flaxseed, and berries. It’s easy to digest and gives me sustained energy throughout the morning."
Set intentions and affirmations
Setting a clear intention for your day helps streamline your focus and reduce overwhelm. Intentions can be as simple as deciding on three main tasks you want to accomplish or using positive statements like, “I am calm and efficient” or “I am prepared for whatever comes my way today.”
This mental preparation can improve your ability to handle the unexpected challenges that arise in clinical practice.
What this means for you
Your morning routine doesn’t need to be elaborate to be effective. Start with one or two habits that resonate with you, and build from there. They can be as simple as making the bed or sharing a quick breakfast with family. Whether it’s a quick workout, a moment of mindfulness, or a tech-free breakfast, just be consistent!