10 pre-work habits to set you up for a productive day

As the balmy days of summer fade and the pace of life gently shifts, autumn offers the perfect invitation to reset. Now's the time to embrace a steadier rhythm— replacing the unstructured weeks of juggling holidays, work and wellbeing with a sense of calm, focus and renewal.

A thoughtful start to your day can make all the difference, helping you feel grounded, energised and ready to take on whatever lies ahead. That's why we've curated advice from the experts for easy pre-work habits, designed to help you reclaim your mornings. Each ritual is simple to adopt, with a focus on nourishing your body, moving your muscles and supporting your wellbeing. Whether you’re heading into the office, logging on from home or simply looking for a fresh start, these practical tips will help you feel your best as the season changes.

1. Wake up at the same time each day

The business and chaos of summer — balancing holidays, family and work — can leave us feeling scattered and drained. Autumn offers the perfect opportunity to reset your daily routine. Try to get up at the same time every morning (even on weekends) to help stabilise your internal clock. Open your curtains or blinds wide and let the morning light in as soon as you wake. Exposure to natural light first thing signals to your brain that it’s time to start the day and will help boost energy and mood. This gentle consistency supports better sleep, makes it easier to rise and helps you feel more alert and energised as you start your day.

Discover ways to get your day off to a perfect start with health experts' morning routine tips.

2. Hydrate before anything else

Begin your morning with a large glass of water before reaching for tea or coffee. Hydration after a night’s sleep is essential for waking up your body as it replaces the fluid you can lose overnight – it also helps transport nutrients, supports circulation, improves skin health and regulates body temperature. Keeping a glass of water by your bed can make this habit effortless – add a slice of lemon or cucumber for a simple, refreshing twist.

3. Set a simple intention for the day

Embrace the fresh start that autumn brings by taking a moment to set an intention or jot down a priority for the day ahead. This could be as simple as “stay calm in meetings” or “take a proper lunch break”. Setting an intention gives your day a sense of purpose and can help you maintain course, despite unexpected disruptions.

4. Delay checking your phone

Give yourself a calm start by resisting the urge to check emails or social media as soon as you wake. Research shows that exposure to stressful content upon waking can trigger a stress response, affecting your mood for the rest of the day. Instead, focus on your own needs and rituals first. This helps reduce morning stress and anxiety, allowing you to approach the day with more clarity and intention.

5. Take a moment for quiet

Transform your mornings from rushed and reactive to calm and energising by carving out a few minutes for yourself before the demands of the day begin. This could be as simple as making your bed or enjoying your breakfast mindfully. Spend a moment planning your day — write a to-do list, check your calendar or lay out your clothes and lunch. A little preparation allows you to start the day feeling centred, helps reduce stress and makes the transition from home to work smoother and more focused.

6. Move your body gently

Ease into movement with a gentle stretch, a few light yoga poses or a brisk walk outside. Morning movement increases circulation, helps shake off any sluggishness and sets a positive tone for the rest of the day. If you have time, a walk outdoors combines movement with fresh air and daylight for a double wellness boost, helping you feel more connected to the season (we love autumn's golden leaves and crisp air). You don’t need a full workout – even 10 minutes can make a real difference to your focus and mood.

7. Prepare a nourishing breakfast

Autumn calls for a return to comforting, sustaining breakfasts. Swap out sugary cereals or pastries for something balanced — like overnight oats topped with seasonal fruit, Greek yogurt with honey and nuts or a fruity smoothie recipe that's full of good bacteria. A properly filling breakfast will keep you fuller for longer and help you concentrate through the morning. Check out our healthy breakfast ideas for inspiration.

8. Swap your sweet breakfast for savoury

Switch up your morning routine by replacing your sweet breakfast with a savoury choice that's rich in protein and healthy fats. These will digest slower, providing you with a steady source of energy without causing sharp fluctuations in blood sugar levels, ultimately leaving you satisfied for longer. Try lean meats, scrambled eggs or a vegetable omelette, or find inspiration in our collection of savoury breakfast recipes.

9. Enjoy your morning brew mindfully

If you love your morning tea or coffee, make it a mindful ritual. Brew your favourite blend, savour the aroma and take a few moments to enjoy it slowly, rather than rushing through it. Delay drinking caffeine until 30-90 minutes after you wake up — some experts suggest that delaying caffeine slightly can help ward off that afternoon “caffeine crash” and support more stable energy levels. If you're running low on supplies, discover a new favourite blend with our selection of the best coffee beans, ground beans and eco-friendly coffee pods.

10. Prepare your workspace

Allow your mornings to become a sanctuary for clarity and motivation by taking a few minutes to organise your workspace. Whether you’re working from home or commuting, take a moment to clear away clutter, set out your essentials and perhaps add something uplifting — a plant, a scented candle or a favourite mug. A tidy, inviting space can help you feel calm and ready to focus.