Changing My Mornings Changed My Life

I’ve been reflecting lately on just how much my life has changed over the last 10 years. It’s been a whirlwind—getting married, moving countries, two kids, job changes, and lots of travel. But the most significant shift has been within me, not just in my circumstances. You’d think after all that I’d be feeling worn down, but honestly? I feel fitter, healthier, and happier now than I did in my twenties.

But the one major thing that I actually credit this shift to is building a solid morning routine.

Some people I’m sure just clicked off this post, rolling their eyes and thinking “oh man… not another one” or “whatevs, I’m not a morning person”. But if you have managed to keep reading, I’d love you to hear me out—my routine didn’t transform overnight, and neither did I.

It’s been an ongoing evolution, made up of tiny, manageable changes that have completely shifted how I approach each day.

Where it all began

Let me tell you how it started: I used to wake up in the morning, snooze a couple of times trying to get a few more minutes sleep. Then I’d go pee whilst scrolling my phone. Usually already running behind, I’d shower, run up to make the kids lunches, wolf down some toast then rush out the door and head into the day in a

panic. Then later in the day, I’d start to think “I should really do some exercise”. Some days I would make it to the gym, but many I would get busy, get distracted, and end up exhausted on the couch at 9am, magnum in hand, ready to watch the latest series I was into.

And the guilt was always there – "I should have gotten up earlier", "I should have gone to the gym", "I should have eaten better… the list goes on".

I don’t know if this kind of day sounds familiar to anyone? But this went on for many years for me.

Things got really bad when I took on a new, stressful job. I felt out of my depth and my mental state was a wreck. It was a constant cycle of stress, neglecting my health, and ending each day feeling drained.

The turning point came when a colleague casually asked, “What does your morning look like, Em?”

That question stuck with me. My mornings were chaotic, rushed, and definitely not setting me up for success. His advice? Keep it simple. Start with short HIIT workouts in the morning, just 12-15 minutes.

So, I tried it. And from there, I started layering in other healthy habits—one at a time. Little things like drinking a glass of water first thing in the morning, getting some sunlight, working out. Small actions that led to big results.

Some basics

Consistency was key. I found that getting up at the same time every day was less about waking up with the sun and more about creating a steady rhythm for my body.

For me, these days it’s 5:15am, but for you, it could be 7 or 8—whatever works as long as it’s consistent. And there’s actual science behind this! A study from Harvard found that students with consistent wake-up times performed better, even if they weren’t getting up early. The stability helped their internal clocks regulate metabolism, hormones, and overall well-being.

One of the first things I do in the morning is drink a cold glass of water. It might sound simple, but our bodies are dehydrated after a night’s sleep, and rehydrating right away helps kickstart everything—your metabolism, brain function, even your mood.

Next, I get outside. Even if it’s cloudy, getting some natural light within the first hour of waking up helps regulate your cortisol levels. Cortisol, often known as the stress hormone, actually gives you a natural energy boost in the morning. When you align your cortisol boost with your circadian rhythm, it sets the tone for the whole day, leaving you feeling more alert, focused, and balanced.

Some form of exercise

Next is exercise. And while we all know there are a bunch of physical benefits of working out, I find that having some form of exercise in my morning routine helps me to feel mentally prepared for the day.

In particular, when we increase our heart rate, we’re increasing blood flow and, therefore, oxygen delivery to our muscles and tissues. As a result, any remaining adenosine in our body – a natural compound that builds up in our body that make us feel tired and sleepy – gets cleared out.

It’s like opening up the windows and letting in fresh air to rejuvenate the space.

You see, exercise stimulates the release of neurotransmitters like dopamine and norepinephrine, which have an inhibitory effect on adenosine receptors in our brain. This means that these neurotransmitters bind to the receptors and prevent adenosine from attaching to them.

As a result, the feelings of fatigue and drowsiness associated with adenosine are reduced, and we experience a surge of energy and mental clarity. I also find that exercise is one of the bigger tasks on my daily to do list, so getting this done first thing in the morning feels like a huge win. And I can then take that positive momentum into the rest of the day and makes getting into my regular work far easier.

I try and mix it up - some days its power walking, some it HIIT workouts, some its Yoga. By mixing things up you keep yourself from getting bored! But whatever it is, do it for at least 20 - 30 minutes to get the most benefit! HITT workouts are my favourite because they're never longer than about 15 mins, which then gives me time to do some yoga and stretching as well.

Cold and Hot Therapy

And then, I take a cold shower. Now, some of you probably think this sounds crazy, but there’s actually a bunch of evidence that suggests it’s a great way to start our day. Especially after you've just done a hot, sweaty workout!

One really fascinating study, for example, discovered that getting into cold water can ramp up our metabolism by a whopping 350%, boost the epinephrine in our blood by 530%, and jack up dopamine levels by 250%, that’s akin to the dopamine surge triggered by something like nicotine.

So, a cold shower basically nudges our body into action, triggering all those vital functions that help us feel alert, cheerful, and geared up for the day ahead.

Every morning, as part of our natural wake-up routine, our body temperature begins to climb. This uptick in warmth acts like our own inbuilt alarm clock. It boosts our alertness, sharpens our focus, and gets us all set to take on the day.

So, anything we can do to increase our body temperature in the morning will help us to feel more awake. And, surprisingly, that’s exactly what cold showers do. They help our body to warm up and, therefore, wake up too.

At least 3 days a week, I also do a 10 - 15 minute sauna. Now this has really been a massive game-changer for me. I've only introduced it consistently in the last 6-8 months, and I have honestly never felt so much energy and life, both in the mornings and in the evenings now as well!

Studies show that frequent sauna sessions improve cardiovascular health by increasing circulation, which can lower blood pressure and enhance heart function. In fact, research from Finland suggests that people who sauna multiple times per week are up to 50% less likely to experience heart disease. Saunas also trigger heat shock proteins, which help repair cells and boost immune response, making you more resilient to illness and they have been linked to a reduced risk of Alzheimer's and dementia. Pretty compelling right?

How the oils help

My final step incorporates the oils.

After a cold shower, there’s nothing quite like sealing in that invigorated feeling with a luxurious layer of beautifully scented natural oils. I was inspired reading about the ancient Ayurvedic ritual of abhyanga where you coat your body in carefully blended oils offering a nurturing experience for both skin and soul. I wanted to craft a range of oils that could be used in a similar way, and to help inspire your mood choice for the day.

The oils not only lock in moisture, leaving your skin soft and radiant, but they also allow you to carry the uplifting, calming, or energizing benefits of essential oils with you throughout the day. It’s a simple yet indulgent act of self-care that helps you connect with your body, grounding you after the rush of cold water.

Using natural oils after a cold shower is also a powerful way to support your skin's health. I am so addicted to this practice as the natural fragrance elevates my mood and helps me smell amazing at the same time. But its more than that - this ritual is a moment of calm and self-love that only takes a couple of minutes but allows me to start my day feeling balanced, refreshed, and ready to take on whatever comes my way.

Start Small Aim Big

Looking back, these small shifts completely changed my life. I went from barely getting through the day to thriving. My morning routine is now my sacred time, giving me the mental and physical strength to tackle whatever comes my way.

But, if you’re feeling overwhelmed by the idea of transforming your mornings, start small.

Maybe it’s just making your bed or drinking that cold glass of water. Start getting up 15 minutes earlier and adding in a short walk. Slowly move a little bit earlier and add in a sauna or some meditation.

Trust me, these little actions build momentum. Before you know it, you’ll be waking up not just to get through the day, but to truly own it.

What’s one thing you could add to your morning tomorrow? Let’s start small and build from there.