Fri–Tue 9:30 – 18:00. Wed & Thu 9:30 – 20:00. Sun Closed.
Please note we now have a new phone number: 020 3951 4848
Fri–Tue 9:30 – 18:00. Wed & Thu 9:30 – 20:00. Sun Closed.
One of the most common things I hear from clients is:
“I’m tired, overwhelmed and feel like I’m playing catch-up before my day has even started.”
And when I ask how their morning begins, the answer is often the same: alarm goes off, phone gets picked up, and within moments they’re scrolling emails, social media or news.
The problem isn’t a lack of motivation or willpower. It’s that we’re often working against our biology rather than with it.
Research now shows that the first 10-30 minutes after waking are some of the most important moments of the day for setting our energy, focus, mood and stress response. During this time, the brain and nervous system are particularly receptive to environmental cues that influence how we feel and function for the rest of the day.
The good news? You don’t need an hour-long morning routine or expensive equipment.
Just 10 intentional minutes.
Before checking your phone, step outside and expose your eyes to natural daylight.
Morning light helps regulate your circadian rhythm (your internal body clock), supports healthy cortisol release and signals to your brain that it’s time to be awake and alert.
Research from neuroscientist Dr Andrew Huberman and Stanford University has shown that morning light exposure can improve energy, focus, mood and sleep quality later that evening.
Even on cloudy days, outdoor light is significantly more powerful than indoor lighting.
Aim for: 2 - 5 minutes outdoors as soon as possible after waking.
Next, splash cold water onto your face, neck and wrists for 60–90 seconds.
Brief cold exposure has been shown to increase levels of norepinephrine and dopamine - two key neurotransmitters associated with alertness, motivation and focus. Unlike the quick dopamine spike from social media or notifications, this effect can last for several hours.
Cold water also helps stimulate the vagus nerve, encouraging a shift towards a calmer, more regulated nervous system.
For clients who want to take this a step further, I recommend the Yojo vagus nerve stimulation device (Yojo available from RSA here). Used alongside cold water exposure, it can be a powerful tool for supporting nervous system regulation, stress resilience and overall wellbeing.
Aim for: 60–90 seconds.
One of the quickest ways to influence your nervous system is through your breath.
Try this simple breathing pattern:
• Inhale through your nose for 4 counts
• Hold for 2 counts
• Exhale slowly for 6-8 counts
The longer exhale helps activate the parasympathetic nervous system - often referred to as our “rest and digest” state, reducing stress and creating a sense of calm alertness.
A 2023 study published in Cell Reports Medicine found that slow breathing with extended exhales produced significant improvements in mood and reductions in anxiety.
Aim for: 3 minutes.
Take a notebook and write down:
This simple practice helps direct your focus towards what matters most, rather than immediately reacting to everyone else’s priorities.
Research has consistently shown that gratitude practices can improve wellbeing, resilience and emotional regulation, while writing down goals increases clarity and follow-through.
Aim for: 2 minutes.
Finish with one minute of movement.
It doesn’t need to be a workout. Think squats, star jumps, marching on the spot, dynamic stretching or a quick yoga flow.
Movement stimulates blood flow, wakes up the brain and encourages the release of Brain-Derived Neurotrophic Factor (BDNF), often described as “fertiliser for the brain” because of its role in learning, memory and cognitive performance.
Even a short burst of movement can improve concentration and mental clarity for the hours ahead.
Aim for: 60 seconds.
One of the biggest changes I encourage clients to make is delaying caffeine for at least 60–90 minutes after waking.
When we drink coffee immediately upon waking, we can interfere with the body’s natural cortisol rhythm and often become more reliant on caffeine throughout the day.
If you’re looking for an alternative, I’m a big fan of London Nootropics. Their adaptogenic coffee blends combine high-quality coffee with functional ingredients such as Lion’s Mane and Ashwagandha to support calm focus, sustained energy and cognitive performance without the jittery highs and crashes many people experience from regular coffee.
I’ve personally made the switch and many of my clients love it too.
For these 10 minutes:
No phone. No emails. No social media. No news.
Protect this time.
The moment we begin reacting to notifications, we’re allowing external demands to dictate our state rather than consciously creating it ourselves.
Simple.
Practical.
Science-backed.
Ten minutes each morning that can help you feel more energised, focused, resilient and in control of your day.
We are not looking for perfection. We’re looking for small, sustainable habits that support the body, calm the nervous system and create lasting change.
Because when you start your day differently, you often begin to feel differently too.
