By Claire Rifkin, MS, RDN, LDN
My morning routine is not aesthetic. It is not perfectly timed. And it does not involve waking up at 5 a.m. to romanticize productivity.
What it does involve is supporting energy, focus, and appetite in a way that makes working online sustainable long-term. As a dietitian, I know that how the day starts sets the tone for blood sugar, mood, digestion, and decision-making later on.
This is what my real morning routine looks like, without pretending every day is the same.
How I Start the Day (Without Forcing Productivity)
I do not start my mornings with intense exercise or immediate deep work. I prioritize easing my nervous system into the day.
That usually looks like:
- Light movement, such as a short walk or gentle stretching
- Natural light exposure as early as possible
- Coffee or tea that I actually enjoy
This is less about discipline and more about signaling safety to the body.
Why I Eat Breakfast (Even When I’m Not Starving)
Working online makes it easy to delay eating. I eat breakfast anyway.
Eating earlier in the day supports:
- Stable energy
- Better appetite regulation
- Improved focus
Breakfast does not have to be elaborate. It just needs carbohydrates, protein, and enough substance to carry me into the morning.
What I Avoid in the Morning
I avoid:
- Skipping food to “save calories”
- Starting work in bed
- Overloading my morning with wellness rules
The goal is not optimization. It is consistency.
Why This Routine Works for Me
This routine supports my energy without creating pressure. It leaves room for flexibility while still respecting my physiology.
Wellness should make life easier, not smaller.
