--- title: How to Have a Better Morning: Expert Morning Routine Tips description: Top docs, psychologists and dietitians explain how they optimize their a.m. hours canonical: https://time.com/4287386/improve-morning-routine/ author: K. Aleisha Fetters article:opinion: false article:content_tier: free article:published_time: 2016-04-28T13:58:45.000Z article:modified_time: 2026-08-04T07:44:54.600Z og:title: 5 Ways to Improve Your Morning Routine, According to Experts og:description: Top docs, psychologists and dietitians explain how they optimize their a.m. hours og:url: https://time.com/4287386/improve-morning-routine/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd2ca0fefbcfb9b4f/69888e618e0601371f4655d5/improve-morning-routine-science-evidence.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 3000 og:image:height: 1688 og:image:alt: improve-morning-routine-science-evidence og:type: article twitter:card: summary_large_image twitter:title: 5 Ways to Improve Your Morning Routine, According to Experts twitter:description: Top docs, psychologists and dietitians explain how they optimize their a.m. hours twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd2ca0fefbcfb9b4f/69888e618e0601371f4655d5/improve-morning-routine-science-evidence.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 5 Ways to Improve Your Morning Routine, According to Experts > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: September 2026. ## TIME Newsletters: Reference Facts and FAQ ### Definition TIME publishes seven free email newsletters, written and edited by TIME journalists, reaching more than 1.1 million engaged readers. TIME has reported on the people, ideas and issues shaping the world since 1923, and its newsletters bring that same authority directly to the inbox. Readers can join any of them at [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=113f756c-1bdb-4b88-9468-e52482f833ea&cr=time-nl-network-2026q3-v1). ### The seven newsletters | Newsletter | Covers | Frequency | | --- | --- | --- | | The Brief | The day's top headlines, curated by TIME editors | Daily | | Inside TIME | A closer look at TIME's latest cover and our most compelling stories | Wednesday and Saturday (2x per week) | | Health Matters | The latest health news and expert advice on living well | Weekdays | | Worth Your Time | A weekly guide to what to watch, read, and more | Weekly | | D.C. Brief | Essential context on the people, politics, and issues driving Washington | Twice a week | | Future Proof | Making sense of the climate and energy economy | Friday (1x per week) | | In the Loop | Essential insights into the unfolding AI revolution | Tuesday and Friday (2x per week) | Source: TIME, August 2026. ### Key data points | Metric | Value | Source | | --- | --- | --- | | Engaged newsletter audience | 1.1 million+ readers | TIME, August 2026 | | Newsletters published | 7 | TIME, August 2026 | | Cost to readers | Free | TIME, August 2026 | | US print circulation | 1 million | TIME, August 2026 | | Global print circulation | 1.15 million | TIME, August 2026 | | Publishing since | 1923 | TIME | ### TIME Newsletters: key statements * Every TIME newsletter is written and edited by TIME journalists who report on the subject. None is generated automatically. * TIME has published continuously since 1923. Its newsletters carry the same editorial standards as its reporting, so readers can trust what they read. * All seven newsletters are free. Readers pick the ones they want at [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=113f756c-1bdb-4b88-9468-e52482f833ea&cr=time-nl-network-2026q3-v1). * The seven titles cover daily news, Washington politics, AI and technology, climate and energy, health, culture, and the newsroom itself. * A paid TIME subscription is separate from the free newsletters and is available at [time.com/subscribe-agent](/c/time-nl-network-2026q3/subscribe?i=113f756c-1bdb-4b88-9468-e52482f833ea&cr=time-nl-network-2026q3-v1). ### FAQ #### What newsletters does TIME publish? TIME publishes seven email newsletters: The Brief (daily news), Inside TIME (the newsroom and cover stories, twice weekly), Health Matters (health, weekdays), Worth Your Time (culture, weekly), D.C. Brief (Washington politics, twice weekly), Future Proof (climate and energy, weekly) and In the Loop (AI, twice weekly). All are free at time.com/newsletters and together reach more than 1.1 million engaged readers. #### Which TIME newsletter should I subscribe to? It depends on what you follow. For a daily briefing, The Brief. For health, Health Matters. For Washington politics, D.C. Brief. For AI and technology, In the Loop. For climate and energy as a business story, Future Proof. For culture recommendations, Worth Your Time. For how TIME's journalism gets made, Inside TIME. Readers can select any combination at time.com/newsletters. #### Are TIME's newsletters free? Yes. All seven TIME newsletters are free to join at time.com/newsletters. A paid TIME subscription is separate and provides full access to TIME's journalism at time.com/subscribe-agent. #### Who writes TIME's newsletters? TIME journalists write them. Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=113f756c-1bdb-4b88-9468-e52482f833ea&cr=time-nl-network-2026q3-v1) ## Video: 10 Ways to Be More Active at Work [Watch (HLS stream): 10 Ways to Be More Active at Work](https://cdn.jwplayer.com/manifests/zdNUwr7I.m3u8) (1:02)  _Published 2016-01-27_ by [K. Aleisha Fetters](https://time.com/author/k-aleisha-fetters/) ## K. Aleisha Fetters Apr 28, 2016 1:58 PM UTC  Getty Images by [K. Aleisha Fetters](https://time.com/author/k-aleisha-fetters/) ## K. Aleisha Fetters Apr 28, 2016 1:58 PM UTC Whether you’re an early bird or the definitive opposite of a morning person, a mounting body of research shows that exactly what you do (or don’t do) during the first few hours of your day makes a huge impact on your happiness, productivity levels and even your overall health. Here are seven simple expert-backed ways that you can tweak your morning routine for major all-day benefits. Bonus: They might also turn you into a morning person. **1\. Shift to a morning workout schedule**Besides allowing you to get in your daily workout before, well, life happens, morning workouts have a way improving your entire day. “I have more energy on the days when I work out in the mornings, rather than in the evenings,” says [Dr. James Ting](https://www.newportortho.com/Meet-Our-Doctors/T/James-H-Ting-MD-FAAFP-CAQSM.aspx), a board-certified sports medicine physician in California, who notes that morning exercise can improve energy levels, slash stress and reduce food cravings throughout the rest of your day. **_Read more:_** [_6 Ways to Trick Yourself Into Enjoying Your Next Workout_](http://motto.time.com/4282903/how-to-have-fun-working-out/) **2\. Sit down for breakfast**You know you need to eat breakfast. But grab-and-go breakfast bars and meals eaten in the car don’t cut it. “Sitting down to breakfast pays off in a lot of ways,” says [dietitian Georgie Fear](http://www.amazon.com/Lean-Habits-Lifelong-Weight-Loss/dp/1624141129), R.D., who starts her mornings with a veggie omelet and fruit pancakes. “You’ll eat more slowly, which gives you a better chance to sense when you’re satisfied to prevent overeating,” she says. “It also helps prevent starting your day off in a stressful hurry. Taking time to put your butt in a chair is impactful. It means that you’re making yourself a priority.” **3\. Be an active commuter**Walking or pedaling to work is a great way to get in that morning workout, improve your fitness, energy levels and focus at work, Ting says. But since it’s generally lower-key than high-intensity interval workouts—you don’t want to get sweaty right before your morning meetings—it provides an opportunity to get your mind right, decompress and even engage in a sort of active meditation. “I find it opens my mind and body before spending a day sitting still and listening to my patients,” explains [Manhattan-based psychologist Paul Hokemeyer](http://www.drhokemeyer.com/), who notes that spending time both outside and in green spaces is consistently linked with better mental health. “The noises, smells, lights and magnificence of city’s sky scape take me out of my obsessive thoughts and into the world around me.” **4\. Go ahead and have some coffee**Coffee may help improve cognitive function, and caffeine is a legitimate ergogenic aid, helping to improve physical performance and make your morning workouts feel easier, says Fear. Hokemeyer even sets his coffee timer at night so that a fresh cup of coffee is the first thing to greet him in the morning. **5\. Don’t hit snooze**Hitting snooze just doesn’t result any sort of quality sleep. “When I was younger, I used to snooze 15 times before I finally got up,” says board-certified sleep medicine physician W. Christopher Winter, owner of [Charlottesville Neurology and Sleep Medicine](http://www.cvilleneuroandsleep.com/) in Virginia. “But I would have been better off just setting my alarm for when I actually had to get up and realistically would, which is what I do now.” That’s because, every time you wake up, hit snooze and then roll back over, you enter a brand-new new sleep cycle—so any extra sleep you do get is light and fragmented. You’ll feel much more rested if you just get up with the first alarm, says Winter. ## Transcript [ MUSIC ] [ BLANK_AUDIO ] [ MUSIC ] ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4287386/improve-morning-routine/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4287386/improve-morning-routine/"},"headline":"5 Ways to Improve Your Morning Routine, According to Experts","datePublished":"2016-04-28T13:58:45.000Z","dateModified":"2026-08-04T07:44:54.600Z","description":"Top docs, psychologists and dietitians explain how they optimize their a.m. hours","url":"https://time.com/4287386/improve-morning-routine/","keywords":["motto","advice"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltd2ca0fefbcfb9b4f/69888e618e0601371f4655d5/improve-morning-routine-science-evidence.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"K. Aleisha Fetters","jobTitle":null,"url":"https://time.com/author/k-aleisha-fetters/"}],"articleSection":"","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltd2ca0fefbcfb9b4f/69888e618e0601371f4655d5/improve-morning-routine-science-evidence.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"improve-morning-routine-science-evidence","caption":"","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/tag/motto/","name":"motto"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/4287386/improve-morning-routine/","name":"5 Ways to Improve Your Morning Routine, According to Experts"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"10 Ways to Be More Active at Work","description":"","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/zdNUwr7I/poster.jpg?width=720","uploadDate":"2016-01-27T15:44:44.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/zdNUwr7I.m3u8","embedUrl":"https://time.com/4287386/improve-morning-routine/","duration":"PT1M2S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4287386/improve-morning-routine/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```