Mornings are the rage these days on social media. The problem? Most of us don’t have time for an 8-step skin care routine, a cold plunge and infrared sauna sesh, and preparing a matcha-chia-nootropic-unicorn tears latte (obviously finished with elaborate foam art). 

Today, we’re stripping down the over-the-top morning rituals and sharing our favorite regular people routine, no fancy ingredients & products required. Think simple, straight-forward, and time-sensitive practices (for us parents and nine to fivers), that will set the stage for a stress-free morning and successful day ahead. 

If you’re ready for a rise and shine routine made for real people, this one’s for you.

Rise & Shine Routine for Real Ones

Step 1: Hit the Hydration Hard

After a solid night of catching zzz’s & dreams, we all wake up in a state of dehydration. Before you kickstart your morning routine (or chug down a mug of coffee like a college kid shotgunning their first beer of the night) you need to get to work on replenishing with mother nature’s sweet elixir, good old H2O. Without proper hydration, our cognitive function, metabolism, and energy levels are significantly compromised. Heck, even our appearance will take a hit since the look of our skin is, in part, directly related to our hydration levels. Think forgotten, droopy wilted houseplant versus fresh bloomed flowers after a sprinkle from spring showers.

When it comes to choosing the best hydration option, mineral-rich water takes the W. This nutrient-filled water packs a one-two punch by both quenching our thirst while providing essential minerals like calcium, magnesium, and potassium. Since these superstar micronutrients are vital for various bodily functions, including muscle contraction, nerve transmission, and maintaining proper pH balance, filling your cup with a mineral-rich water will help to fill your proverbial cup.

Step 2: Get Chilly Wit’ It

While cold plunging is all the rage these days, most of us don’t have the disposable dolla dollas’ to have one of our own. However, most of us DO have a shower (fortunately–we’d be a real smelly lot otherwise), which is our favorite bio-hack hack for cold plunging. It offers all of the benefits of a standard plunge, like improved circulation, increased alertness, and a strengthened immune system.

To ease yourself in, start with lukewarm water and gradually crank down the temp until you’re belting out ice, ice, baby in your arctic cold shower. 

Step 3: Finesse Your Frequency

If your day begins with an ear piercing, soul-crushing alarm, we highly recommend chasing it with soothing, mind-boosting sounds that’ll help combat that buzzer-induced cortisol spike. Instead, throw on a soundtrack that plays sounds set between 432 and 500 hertz. This science-backed sound range has been shown to produce a calming effect and is believed to replicate the sounds of nature. Research has also linked these sounds to an improved sense of well-being, all of which are ideal to set the stage for an awesome day ahead. 

You can find free curated frequency playlists on platforms like Spotify and Youtube, which makes this morning routine step sweet, simple, and best of all, free.

Step 4: Tell Tech to Take a Hike

After you turn on the tranquil tunes, toss that celly to the side. We get it, our phones are our fifth appendage, but he highly suggest side stepping screens for at least 30 minutes after you wake up to help you tune into yourself and tune out the social media mumbo jumbo and onslaught of emails that have taken your inbox hostage.Challenge yourself to stay away from screens for the first hour of your morning. Instead, take this time to stretch it out, meditate, journal, or some simple self-pampering (think ice rolling your face, layering on your favorite lotions and skin care products, or simply just laying out and focusing on breathing, mentally saying something nice about yourself, or thinking about something or things you’re grateful for. This way, you'll ensure you’ve had a healthy, peaceful, and positive piece of your day, regardless of what the rest of those 24 hours looks like.

Step 5: Here Comes the Sun, So Go Hangout with It

Whether you plan to stretch it out, meditate, journal, or just take a beat for yourself to mentally prep for the day, we highly suggest taking those morning practices outside (weather permitting) for a shot of sunshine to keep the mindful morning mojo going strong. Natural light exposure helps regulate your body's internal clock, known as the circadian rhythm, which can improve sleep quality and boost mood. Even just a few minutes of sunshine and fresh air will fuel those feel-good vibes we all could use a bit more of in our day to day lives.

Step 6: Do the Most for the Most Important Meal of the Day

Skip the sugar-spiked cereals or desserts in disguise (we’re looking at you, muffins) and give yourself time to whip up an uncomplicated nutrient-rich breakfast. Whether you toss some fresh or frozen fruit in a blender with some yogurt or protein powder or grab a pre-boiled egg and a piece of whole grain toast, building a good-for-you morning meal will keep you fueled, focused, and fresh to power you through the day ahead. 

Pro-tip: Aim to include a protein, complex carb, and fat source at breakfast to help avoid a blood sugar spike & drop, which will leave you feeling sluggish (and likely running to the nearest coffee shop for a saccharine sweet latte, or worse, hitting up the office vending machine for something that should be saved for an occasional treat).

Final Word:

Building yourself a simple morning routine complete with easy to follow practices that won’t have you waking up at the crack of dawn to get through, will guarantee you float into the day feeling your best. 

So skip the overly complicated skin care routine or time-consuming fancy lattes & gear up with these straightforward steps to start your day strong.