Wake Up Early, Change Your Life | Morning Habits That Bring Inner Harmony

What time of day do you cherish the most? For me, it’s undeniably the morning.

When I was a cabin attendant, having an irregular schedule was part of everyday life — overnight flights, returning at dawn, then sleeping during the day. Now, I find that waking up and sleeping at consistent times is a blessing.

Why mornings? Because the world is still quiet, my phone is silent, and I get one-on-one time with myself.

Before I adopted early mornings, my days were so packed—work, errands, dinner, bed—that I never had a moment to do something just for me. Starting early gave me space for myself, bringing more peace to my mind. Plus, soaking up the morning sun helps me feel energized: “Yes, I can do this!”

I know early mornings can be tough if you’re not naturally a morning person. But once you master a few simple tricks, you’ll be surprised how doable it is! Now, my morning routine is the foundation of my mental well-being.

In this article, I explain the benefits of waking up early and share my simple morning routine.

If you’re someone who wants to wake with more ease and start each day mindfully, I hope this brings you some inspiration. ✨

Why Wake Up Early?

So, what are the benefits of waking up early in the first place?

The morning is the brain’s “Golden Hour”

Morning is said to be the time when our minds are at their clearest and most focused.

In particular, the first 2 to 3 hours after waking are often referred to as the brain’s “golden hours,”
a time when mental performance peaks — making it ideal for absorbing new information or organizing your thoughts.

This has a lot to do with our body’s internal clock, known as the circadian rhythm.

When we’re exposed to morning sunlight, the production of melatonin — the sleep hormone — is suppressed,
while serotonin — often called the “happy hormone” — gets activated.

Serotonin plays a key role in stabilizing your mood and regulating the autonomic nervous system.

In other words, soaking up morning sunlight helps lay the foundation for emotional balance and mental well-being.

Make It a Habit—Here’s How

When you hear the term “morning routine,” you might feel like you have to do something special or ambitious.

But what I do is actually very simple.

The key is to turn waking up early and doing a small morning ritual into a consistent habit.

Why not try it for 21 days to start?

There’s a reason for that number — it’s based on the “21-Day Rule” proposed by Dr. Maxwell Maltz.

According to Dr. Maltz, it takes about 21 days of consistent effort for the brain to accept a new behavior pattern and begin to see it as part of daily life.

Until then, the brain tends to resist anything new — especially actions that haven’t yet become familiar.

But when you repeat the same action for around 21 days, your brain begins to process it at a subconscious level.
Eventually, it becomes something you do automatically, without even thinking about it.

My Simple 3‑Step Morning Routine

Now, let me share part of my morning routine with you!

Let’s take a closer look at each one!

1. Sip Warm Water

First thing, I drink warm water (around 50°C or 120°F), with a pinch of natural salt. Benefits include:

Even plain warm water helps warm the body and stimulate digestion. Adding a pinch of natural salt can further support digestion and provide minerals like magnesium and potassium, which help maintain electrolyte balance.

Drink slowly, and enjoy the ritual. 

 2. Do Radio Exercises (Rajio Taiso)

Radio Taiso is a traditional Japanese calisthenics routine broadcast on the radio. Designed to promote overall health and flexibility, it consists of a series of rhythmic movements set to piano music. The routine lasts about 3 minutes and is commonly practiced by people of all ages across Japan — at schools, workplaces, parks, and even at home. It’s a simple yet effective way to energize the body and start the day.

Most Japanese people are familiar with the first and second routines, but many don’t even know there’s a third one.

Personally, I love doing all three — it takes less than 10 minutes in total. Check out this YouTube video for inspiration.

You can give it a try if you’d like, but even if you don’t, simply getting into the habit of stretching or moving your body each day can make a big difference.

3. Meditate: Return to the Present

After loosening up your body with Radio Taiso, it’s time for a short meditation.

Now, if you’re thinking, “Meditation sounds kind of intimidating…” — don’t worry!

It doesn’t have to be complicated at all.

Just sit comfortably, straighten your posture, and breathe slowly.

That’s it.

When thoughts come up — and they will — you don’t need to force them away.
Simply bring your attention back to this moment, to your breath.

By focusing on your breathing, the mental noise gently quiets down.
It feels like everything is settling — calm and clear.

For me, this little meditation is like a reset button for my mind.

It’s a quiet moment to return to myself before the day begins.

3 Tips for Sticking With It

If you want to stick with waking up early, it helps to know a few simple tricks!
Here are three tips to get you started.

Skip Perfectionism

You don’t need a super early wake-up or flawless routine.

“I know I should, but waking up early just feels so hard…”If that sounds like you, here’s something important to remember:
You don’t have to be perfect.

What truly matters isn’t waking up early itself, but how you spend your time to simply feel at peace with yourself.

It’s totally okay if you can’t start waking up early right away.

With small, consistent steps each day, it will naturally become a habit — often without you even realizing it.

Start Small

Telling yourself “I’ll wake up at 5 a.m. starting tomorrow!” might sound great in theory —
but let’s be honest, it’s not that easy in practice.

So instead, try taking tiny steps that actually feel doable:

These small, gentle steps are actually the fastest way to build a habit that lasts.

Add a Morning Pleasure

To stick with waking up early, it’s more about “I want to” than “I have to.”

Think of something you look forward to in the morning —
a book you can’t wait to read, your favorite herbal tea, or some music that lifts your mood.

When you start your day with a little joy like that, getting out of bed feels a bit more exciting.

Spending quiet time in a peaceful space, doing something that feels good to you,
can become the spark that sets a positive tone for the rest of your day.

In Conclusion | Peaceful mornings lead to powerful life changes

Your morning routine is a quiet time to prepare and nourish yourself—not for someone else, but for you. Even if you’re inconsistent at first, these gentle mornings will change how you approach your day—and even your life.

Try waking just a little earlier tomorrow morning. That peaceful stillness might just give your mind the soft embrace it needs. ✨