From the moment we get out of bed and check our phones to how we brew and drink coffee, these small choices shape our mood, concentration, and overall wellbeing. The way you approach your morning coffee can evolve – and simple tweaks can optimise your day, putting you in the best mindset for work, parenting, training, or anything else life throws your way. Here are 10 techniques that have transformed my mornings – and I hope they’ll do the same for you.
For more like this, check out our expert guides on what to do when you can’t sleep and 8 natural energy boosters to try.
1. Give yourself time to wake up
Give yourself time to wake up and space to complete your morning routine, so you’re not rushing around and resist the urge to reach for your phone. Research shows that exposure to stressful content upon waking can trigger a stress response, affecting your mood for the rest of the day. The aim is to limit cortisol (the stress hormone) and anxiety as much as possible first thing in the morning. One simple but effective habit I start with is making my bed – it’s done in seconds, and there’s something so calming about pulling back those fresh covers later, ready for a restful night’s sleep.
2. Expose yourself to light
Our internal body clock, or circadian rhythm, is highly dependent on sunlight. Waking up to natural light helps us feel energised and sets our body clock for the day. Light exposure can also alleviate symptoms of seasonal affective disorder (SAD) – especially in the UK’s long, dark winters. So, open your curtains wide, or if you’re working an early shift, switch on your house lights to start the day bright.
3. Drink a glass of water
Hydration is key, especially after a night’s sleep. Water helps transport nutrients, supports circulation, improves skin health, and regulates body temperature. Staying hydrated has even been linked to better cognitive performance and mood – Cambridge University found that good hydration positively affects both. I’ll be honest, I’m one of those people who often forgets to drink water during the day, so starting with a glass first thing gives me a head start. (And no, we still haven’t had coffee yet… but it’s coming, I promise!).
4. Start your day with a good cup of coffee
Even if I skip all else, as a coffee expert, this is my non-negotiable daily habit. That said, if you’ve followed my first few tips, hopefully 30 to 90 minutes have passed since waking. Some experts suggest that delaying caffeine slightly can help prevent that afternoon “caffeine crash” and support more stable energy levels. The theory is that waiting allows hormones like cortisol and adenosine to naturally regulate before adding caffeine into the mix. It’s a simple tweak that might just make your coffee work even harder for you. Check out our recipes for a classic cappuccino or how to make a flat white to master the basics.
5. Brew with your favourite coffee beans
Take the time to explore different coffee beans from your local café or roaster. Knowing what you like and the story behind how it’s sourced, processed, and roasted by a reputable specialty roaster can make your first cup even more exciting. If you love variety, this simple ritual of anticipation can literally “perk” you up before you’ve even had a sip. Personally, just thinking about the rich aroma of fresh coffee is an instant mood booster for me in the morning. See our guide to the best coffee beans to buy for inspiration.
6. Add MCT oil
This is something I’ve started doing recently. Adding a teaspoon of MCT (medium-chain triglycerides) oil to my coffee has helped me with hunger management and steadier caffeine absorption. I recommend a flavourless, odourless version. When paired with a low-carb diet, MCT oil can provide a sustained energy boost by converting into ketones, which your body can burn for fuel, although its efficacy still needs more research. And if you’re sensitive to caffeine but still love coffee, good quality decaf is a great option. Specialty roasters are increasingly transparent about their decaf processes, and there are some great decaf coffees available out there so you don’t have to miss out on coffee’s many health benefits.
7. Be prepared
Whether you use an automatic filter coffee maker, espresso machine, pour-over, cafetière, moka pot or AeroPress, having everything ready makes a difference. Keep your beans stocked, equipment clean, and water filtered. There’s nothing worse than reaching for your coffee only to realise something needs washing or you’ve run out of essentials. A little preparation the night before can set you up for a smooth, stress-free start.
8. Move your body
A refreshing shower, meditation, or even a brisk walk can set a positive tone for the day. Personally, I find my daily coffee walk non-negotiable – it’s my form of meditation and a chance to clear my head. Even a short stroll can boost mental clarity, reduce stress and improve focus. Studies show that morning exercise between 7 and 9am can lower BMI and waist measurements. Dr Rangan Chatterjee advocates 20-30 minutes of walking daily for better gut health and overall happiness. If you’re short on time, get off a stop early or take a quick loop around the block.
9. Queue up music or podcasts
What you listen to while making coffee or commuting can shape your mindset. Choose music that energises or soothes you, or dive into a podcast that sparks curiosity or fresh ideas. Sometimes we need a break from daily worries whether it’s family, work, or finances, and hearing an inspiring speaker or engaging story can be the mental reset you need. The beauty of audio? You can enjoy it hands-free while drinking coffee with breakfast or riding the tube.
10. Connect with others (or pets!)
According to Arthur C. Brooks, happiness comes from people and memory. Pleasure alone won’t bring fulfilment – it creates fleeting moments, not lasting joy. So, take a moment to cuddle your pet, chat with your partner, or say hello to your local barista. Even a quick coffee outing can build small connections that brighten your day. Don’t have a pet? Admire someone else’s dog on your walk, you might even sneak in a pat like I try to do! Research has shown, playing with a pet can reduce stress, increase oxytocin (a bonding hormone), lower blood pressure and heart rate while increasing serotonin and dopamine (the hormones that make us feel good). The goal is to find small, intentional moments of human (or furry) connection to reduce stress and increase happiness.
I really believe in the power of building these new habits. Even if you can incorporate one or two of these that you don’t already, I think you’ll find that your days start calmer, happier and stronger. You’ll also discover that you’re more motivated and productive and less stressed than ever before. And remember to always take the time to appreciate and savour your cup of coffee.
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