Morning Routine Overload: What’s Actually Worth Stacking Into Your Day - And What’s Not
If you’ve spent more than five minutes on social media lately, you know the narrative:
Your morning routine determines your success.
To be clear, there’s nothing wrong with starting your day intentionally. But somewhere between cold plunges, nasal breathing, silent sun-gazing and journaling on trauma healing while upside-down in an infrared sauna blanket… we lost the plot.
So here’s our stance: If you’re going to habit stack one thing into your morning, it should earn its place.
That means it has real evidence behind it, it’s low-lift enough to actually stick, and it doesn’t turn your morning into a three-hour performance.
Let’s break down what’s trendy, what’s worth it, and what’s just noise.
1. Salt + lemon water first thing
The hype: "Rehydrates at a cellular level. Balances cortisol. Detoxes."
The facts:
- Overnight, you lose fluid - so rehydration is key
- A pinch of salt can help if you’re prone to low blood pressure or dizziness in the morning (especially if you're training or in hot climates)
- The lemon isn’t magic, but it’s not hurting anyone
Verdict: Worth it - if hydration is a weak spot, this is a zero-effort win.
2. Morning sunlight exposure
The hype: "Optimises circadian rhythm. Boosts serotonin. Biohackers love it."
The facts:
- 5–10 minutes of natural light helps regulate melatonin and improve sleep later
- Exposure early in the day helps set your body clock and can improve mood and energy
- This is one of the most science-supported habits for overall wellbeing
Verdict: Absolutely worth it.
Stack it: take your coffee outside or walk while on a call.
3. Cold plunges / cold showers
The hype: "Builds resilience. Lowers inflammation. Supercharges dopamine."
The facts:
- There’s truth here: cold exposure can raise dopamine and norepinephrine, temporarily improving mood and focus
- But it doesn’t need to be an ice tub, even a 30-second cold rinse at the end of your shower can trigger a benefit
- Consistency matters more than intensity
Verdict: Useful - but optional.
Try it if you’re seeking a mood or energy lift and can tolerate the discomfort. Not a must-have.
4. Journaling / intention-setting
The hype: "Manifest your day. Shift your mindset. Rewire your brain."
The facts:
- Writing down 1–2 priorities or gratitudes can improve focus and mood, especially when done consistently
- But long, elaborate journaling sessions? No evidence they’re better than keeping it short
- You don’t need the perfect prompts or the perfect Moleskine
Verdict: Worth it - in bite-size form.
Try the “1–1–1”: 1 priority, 1 thing you're grateful for, 1 thing you’re looking forward to.
5. Green powders / adaptogenic lattes / mushroom coffee
The hype: "All your nutrients in one scoop. Energy without the crash. Mood-boosting."
The facts:
- Many greens powders contain low doses of key nutrients (often not enough to replace real food)
- Adaptogens (ashwagandha, reishi) have some evidence for mood/stress support, but effects can be subtle and vary per person
- Mushroom coffee? Lower caffeine, added antioxidants - yes. Magic? No.
Verdict: Check the label.
Some of these are overhyped. But if it helps you reduce coffee anxiety or feel steady, it might be worth it for you.
6. Fasted cardio or early movement
The hype: "Fat-burning. Longevity-boosting. Clears brain fog."
The facts:
- Morning movement has solid evidence for improving mood, cognition and blood sugar
- Doesn’t need to be fasted or intense — even 5–10 minutes of stretching or walking improves blood flow and alertness
- Consistency again > intensity
Verdict: Worth it - any movement counts.
Stack it with your coffee, podcast, or walk to work.
The Bottom Line
Most of the trending morning rituals do have some science behind them, but you don’t need to stack them all.
In fact, stacking just one or two habits that fit your actual lifestyle is far more effective than chasing the perfect, guru-approved routine.
TL;DR: If you’re only adding one habit to your morning, make it one of these:
- Get outside light for 5–10 minutes
- Move your body - even briefly
- Hydrate early (bonus if you include salt or electrolytes)
- Set one intention for the day
That’s it. No breathwork labyrinth. No £9 smoothie. Just small shifts that actually work.