The 10-minute morning routine

A morning routine doesn’t have to take an hour. This one takes ten minutes and consists of three simple elements: a glass of water, natural light and a bit of exercise. Each element has a purpose – and to ensure the routine sticks even after three weeks, we’ll explain first how habits actually form, according to research.

How a morning routine becomes a habit

In psychology, habits are actions that are automatically triggered by a cue in the environment. The researchers’ advice is therefore simple: repeat a chosen action in the same context until it happens automatically and effortlessly. A suitable trigger is something that occurs reliably in everyday life – for example, a moment in an existing routine.

A study investigated how long this takes, in which participants repeated an action of their own choosing every day following a fixed cue, such as after breakfast. The automatic behaviour initially increased rapidly and, on average, reached a plateau after 66 days, with significant differences between individuals and actions. Three insights from this study can help you get started:

• The often-cited 21 days are based on individual observations following cosmetic surgery, not on research into habits.
• Missing one session won’t seriously hinder the formation of a habit.
• Simple actions such as drinking water became automatic more quickly than complex routines such as doing 50 sit-ups.

That is precisely why the routine starts at the bottom with the simplest step.

The 10-minute morning routine, step by step

1. Get up when the alarm first goes off. The IQWiG advises getting up at the same time every morning, as soon as the alarm goes off, without using the snooze function.
2. Drink a glass of water. “Drink a glass of water after getting up” is one of the drinking routines recommended by the BIÖG’s “Gesund aktiv älter werden” portal. It’s a good idea to have your daily intake of fluids ready first thing in the morning.
3. A few minutes of daylight. Open the window, step out onto the balcony or step outside for a moment: light in the morning sets your internal clock forward, whilst light in the evening and at night sets it back. The circadian system even takes into account light exposure lasting as little as five minutes.
4. Get moving. Take the stairs instead of the lift, walk a short distance, do a few exercises: according to the WHO, any movement is better than none, and every bit of activity counts.
5. Breakfast without hidden sugar. For example, those who eat breakfast might opt for natural yoghurt with fresh fruit rather than fruit-flavoured yoghurt, which is often very high in sugar.

The order is just a suggestion. According to research into habits, the key is for each step to be linked to a specific trigger – such as ‘after getting up’ or ‘after brushing your teeth’.

Why water first?

Because it’s the simplest step: simple actions such as drinking water become a habit more quickly than more complicated ones. And because having a glass of water in the morning helps to structure the day. As a guide, adults should aim for around 1.5 litres a day. The IQWiG recommends linking drinking to specific activities and filling carafes or bottles with the daily amount in the morning to keep track of your intake.

Even so, a glass of water is no miracle cure: recommendations to drink 2 to 4 litres a day for a slim figure or youthful skin are not scientifically proven. You can find out how much you really need in our guide to drinking water. If you prefer it fizzy or flavoured: our flavoured varieties contain 0 g of sugar and no sweeteners – find out more under ‘Flavoured Water’.

Daylight: what the research shows

Light is the most important factor regulating the body’s internal clock. A review article from the University of Basel summarises: light in the morning sets the clock forward, whilst light in the evening and at night sets it back. In studies, high-intensity natural daylight, such as that experienced outdoors, has been shown to bring sleep forward, influence sleep duration and improve sleep quality. Conversely, light at night can alter circadian rhythms and sleep.

As far as your morning routine is concerned, this means that spending a few minutes by an open window or outside fits in well within the ten minutes – the review does not specify a fixed minimum duration.

Exercise: starting small is what counts

The WHO recommends that adults get at least 150 minutes of moderate-intensity physical activity per week. According to its data, 31 per cent of adults worldwide do not meet this target. However, its guidelines also emphasise that any physical activity is better than none, every activity counts, and everyone should limit the amount of time they spend sitting. According to the WHO, regular physical activity in adults is associated, amongst other things, with better sleep.

Five minutes in the morning are no substitute for 150 minutes a week – but they’re a start that can be linked to a fixed cue.

And what about the coffee?

According to the BfR, caffeine has a stimulating effect around 15 to 30 minutes after consumption and can last for several hours. For healthy adults, up to 400 mg of caffeine a day is considered safe; a 200 ml cup of filter coffee contains around 90 mg. Coffee counts towards your total fluid intake, but you should not meet your entire fluid requirement with caffeinated drinks. Important for the evening: as part of good sleep hygiene, you should avoid drinking coffee or tea for 4 to 6 hours before going to bed.

If you’d like to cut down on caffeine in the morning, you’ll find some ideas under ‘Coffee alternatives’; the section ‘Caffeine per day’ explains how much is okay to have each day.

How to stay on track

Gardner and his team of researchers provide a simple plan:

1. Set a goal, for example, ‘drink more in the morning’.
2. Choose a simple task that you can manage every day – such as drinking a glass of water.
3. Plan when and where: a moment that happens every day of the week, for example, straight after getting up.
4. Every time this moment comes, carry out the action. A simple tick-off list can be helpful during the learning phase.

According to the guide, it gets easier over time, and within about 10 weeks the action usually becomes automatic. One point here contradicts many self-help guides: constant variety may help combat boredom, but it takes energy, depends on motivation and prevents the action from becoming automatic. Motivation and attention wane over time, whereas a well-established habit persists with little effort.

After a bad night’s sleep

Around one in three people experience occasional sleep problems. Even then, according to the IQWiG, you should get up at the same time every morning and avoid using the snooze function. It is not entirely clear whether a daytime nap helps or actually disrupts night-time sleep; research findings are contradictory. It is also important not to worry too much about the lack of sleep, as the worry itself can keep you awake. Being physically active during the day is also part of good sleep hygiene – though it is best not to exercise immediately before going to bed.

Options for every morning

• The mini version: Get up, have a glass of water, open the window. These are the two simplest steps – and simple actions are the quickest to become habits.
• The ‘on-the-go’ version: fill your water bottle in the evening and leave it by the door; use the walk to the train as a chance to get some exercise and enjoy some natural light. The BIÖG also recommends preparing your daily intake in advance.
• At the weekend: The IQWiG recommends getting up at roughly the same time each day. If you sleep significantly longer at the weekend, you disrupt this rhythm.

And what if you miss a morning? No problem – skipping one session won’t seriously hinder the formation of a habit.

Frequently Asked Questions

Sources

1. British Journal of General Practice (Gardner B, Lally P, Wardle J): Making health habitual: the psychology of ‘habit formation’ and general practice, 2012;62(605):664–666. doi.org
2. Institute for Quality and Efficiency in Health Care (IQWiG), gesundheitsinformation.de: What to do if you have trouble sleeping?, 3 July 2024. gesundheitsinformation.de
3. Federal Institute for Public Health (BIÖG), ‘Staying Healthy and Active as You Age’ portal: Staying hydrated – tips for everyday life, accessed 16 September 2026. gesund-aktiv-aelter-werden.de
4. Somnology (Blume C, Garbazza C, Spitschan M): Effects of light on human circadian rhythms, sleep and mood, 2019;23(3):147–156. doi.org
5. World Health Organisation (WHO): Physical activity – Fact sheet, 26 June 2024. who.int
6. Institute for Quality and Efficiency in Health Care (IQWiG), gesundheitsinformation.de: Drinking enough in everyday life: tips and advice, 18 October 2023. gesundheitsinformation.de
7. VerbraucherService Bayern im KDFB e. V.: Recommendations on fluid intake – a critical look, 25 August 2021. verbraucherservice-bayern.de
8. Consumer Advice Centre: Sugar and sugar substitutes: How to spot sweeteners in food, as at 5 April 2024. verbraucherzentrale.de
9. Federal Institute for Risk Assessment (BfR): Questions and answers on caffeine and caffeinated foods, including energy drinks, FAQ dated 5 January 2026. bfr.bund.de
10. ACQUA REAPER: Product labels, as at 26 July.