Keep a fixed wake time even on weekends so your brain stops fighting the alarm. As soon as you get up, open the blinds or step outside for two minutes to get light, then drink a full glass of water. Do five minutes of movement like 10 squats, 10 countertop pushups, a 30 second plank, and a two minute brisk walk in place, then shower or at least wash your face and brush your teeth. Brew coffee or grab a simple breakfast like yogurt and fruit or toast with peanut butter while you quickly check your calendar. On a sticky note write your top three tasks for the day, toss the note in your bag, do a quick keys wallet phone check, and go.
Make it stick by keeping the whole thing under 20 minutes and running it in the same order every day so each step cues the next. Set things out the night before like clothes, bag, and a filled water bottle so morning you is on autopilot. Use a simple rule like no phone scrolling until after the five minute move, but music or a single playlist is fine and can serve as your timer. Have a minimum version for late days that is wake, light, water, one minute of movement, and one priority written down so you never break the chain. If you miss a day, just restart the next morning without making up for it and the routine will stabilize.
