Mornings set the foundation for how the rest of your day unfolds. By starting with purpose and mindfulness, you can cultivate more energy, focus, and balance. Whether it’s through movement, nutrition, or breathwork, small, intentional choices can make a big impact on your mood and productivity.
Designer Wellness is here to support you and your wellness journey. That's why we created these seven simple strategies to start your day with intention and set yourself up for success.
1. Begin with Protein
What you eat in the morning influences your blood sugar, energy levels, and cravings for the rest of the day. A high-protein breakfast helps stabilize blood sugar, keeps you full longer, and provides the fuel your body and brain need to function at their best.
Aim for 20–30g of protein per meal with these easy options:
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Animal-Based: Eggs, Greek yogurt, cottage cheese, turkey sausage
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Plant-Based: Tofu, tempeh, beans, edamame
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Protein Powders: Designer Egg, Designer Whey ( both highly bioavailable), Designer Soy Protein (a complete plant-based option), or Protein Smoothie
Try blending Designer Wellness protein powders into a smoothie or stirring it into oatmeal for a quick and nourishing start.
2. Set an Intention for the Day
Starting your morning with a clear focus helps guide your mindset and actions throughout the day. Take a moment before checking your phone or diving into work to reflect on how you want to feel and what you want to accomplish.
Try these simple prompts:
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“Today, I want to feel ____.”
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“I will focus on ____.”
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“I will be present and grateful for ____.”
Writing down or saying your intention out loud can reinforce your commitment to it.
3. Breathe with Awareness
Breathwork is a powerful tool to reduce stress, improve focus, and regulate blood sugar levels. A few minutes of intentional breathing can shift your nervous system into a calm, balanced state, setting the tone for the day.
Try one of these quick breathwork exercises:
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Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four—great for grounding.
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4-7-8 Breathing: Inhale for four counts, hold for seven, exhale for eight—ideal before meals to aid digestion.
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Alternate Nostril Breathing: Inhale through one nostril, exhale through the other—balances energy and promotes clarity.
Just 2–5 minutes of breathwork can make a noticeable difference in how you feel.
4. Hydrate First Thing
Your body becomes dehydrated overnight, and drinking water first thing in the morning helps jumpstart metabolism, flush out toxins, and improve digestion.
For a hydration boost:
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Start your day with a full glass of water (before coffee).
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Add electrolytes like a pinch of sea salt or coconut water for better absorption.
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Sip herbal tea or lemon water to support digestion and alkalize the body.
Staying hydrated helps with mental clarity, energy, and overall well-being.
5. Move Your Body
Morning movement wakes up your muscles, improves circulation, and helps your body use glucose more efficiently. Whether it’s stretching, yoga, or a short walk, starting your day with movement boosts energy and mood.
Try these simple morning movements:
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Sun Salutations – A gentle way to wake up the body.
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Seated Spinal Twist – Aids digestion and releases tension.
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Hip Openers (Butterfly Stretch, Pigeon Pose) – Loosens tight hips and promotes relaxation.
Even 5–10 minutes of movement can make a big difference in your day.
6. Eat a Balanced Breakfast
Skipping breakfast or eating too many refined carbs can lead to energy crashes and cravings later in the day. A balanced meal with protein, fiber, and healthy fats provides steady energy and keeps you full.
Try these blood sugar-friendly breakfast ideas:
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Overnight oats with chia seeds + almond butter + Designer Soy Protein
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Egg scramble with veggies + avocado + whole-grain toast
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Smoothie with Designer Egg Protein + spinach + berries + flaxseeds
A well-balanced breakfast helps sustain focus and productivity throughout the morning.
7. Limit Screen Time in the Morning
Checking emails or scrolling through social media as soon as you wake up can trigger stress and set a reactive tone for the day. Instead, try starting your morning without screens to cultivate a sense of calm and control.
Ways to limit screen time:
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Keep your phone on airplane mode for the first 30 minutes.
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Replace scrolling with reading, journaling, or a short meditation.
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Use a real alarm clock instead of your phone to wake up.
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Keep your phone outside your bedroom.
Giving yourself screen-free time in the morning allows you to be more present and intentional with your day.
Final Thoughts
Starting the day with intention, movement, nourishment, and mindfulness sets the foundation for a productive, energized, and balanced life. By focusing on protein, breathwork, hydration, and limiting distractions, you create a morning routine that fuels both your body and mind.
Which of these morning habits will you try first? Let us know!
By Ginger Cochran, MS, RDN, CDCES
Check out these other blogs to help start your day with intention!
