7 things successful people always do before breakfast, according to psychology

Morning routines have always fascinated me. Ever since I started researching psychology, self-improvement, and mindfulness, I’ve noticed that truly successful people—whether they’re top CEOs, athletes, or artists—share some common rituals as soon as they wake up. And no, none of them involve doomscrolling social media in bed!

Below are seven of my favorite science-backed habits that set successful people up for a winning day (and yes, I’ve tried them all myself).

1. They Steer Clear of Their Phones—At First

One big thing I’ve learned in my own mornings: nothing kills your mood faster than jumping right into emails and notifications the moment you open your eyes.

Stanford psychologist Kelly McGonigal talks about how your mental energy is limited every day; spend it on urgent messages before you even get out of bed, and you’ve already handed control of your mindset over to someone else.

Keep your phone in another room overnight. Brew your coffee or tea, say hi to your dog, or do a quick stretch before you check any messages. It’s a small shift, but it keeps your head clear for the rest of the day.

2. They Wake Up with a Quick Mindful Check-In

Full confession: I used to roll out of bed like a zombie, half-asleep and stumbling to the kitchen. But once I discovered the power of mindfulness meditation, everything changed.

Carl Jung once emphasized the importance of looking inward to understand our own minds. A simple 2-minute breathing exercise each morning helps me notice how I’m feeling—am I anxious, excited, sleepy?—and that awareness alone makes a huge difference.

Before your feet even hit the floor, take five slow, deep breaths and bring your attention to what’s going on in your body. You’ll feel more grounded as you start the day.

3. They Plan (But Not Over-Plan) Their Day

What good is setting goals if you don’t have a plan to accomplish them? There’s a concept in psychology called the Implementation Intention—basically, if you decide when and where you’ll do something, you’re far more likely to follow through.

For example, if one of your goals is to learn a new skill, you’ll have a better chance of success if you schedule a study session at 7 PM at your kitchen table rather than just telling yourself you’ll “do it later.”

In the morning, I jot down three key tasks I want to focus on—and I note exactly when I’ll tackle them. Simple, but super effective.

4. They Move Their Body (Somehow!)

Not everyone wants to pump iron at 5 AM, and that’s cool. But the psychology is clear: physical movement fires up your brain’s reward center, releasing endorphins that keep your mood and energy stable. Even just a 10-minute walk around the block can help you start the day feeling like you’ve already done something positive.

I used to do a quick run (until I picked up a silly Achilles injury) and now a gentle bike ride around my neighborhood is my go-to. If you’re busy, try a few bodyweight squats or stretch out your arms—anything that gets the blood flowing.

5. They Practice Gratitude

Harvard psychologist Shawn Achor found that people who write down three things they’re grateful for each day tend to be happier and more successful in the long run.

For me, it’s been a simple but game-changing practice. I keep a little notebook by the kitchen counter. While waiting for my toast, I scribble down three things—big or small—that I’m thankful for: maybe it’s the fact that the sun is out, or that I hit a milestone in my business.

This positive focus shifts your brain to a solution-oriented mindset rather than dwelling on petty annoyances.

6. They Feed Their Brain with a Quick Read

Let’s face it: mornings can be hectic. But many successful people still find time to feed their minds—even if it’s just for a couple of minutes before breakfast. Psychologist Carol Dweck, famous for her work on the growth mindset, often highlights the value of continuous learning.

My personal hack? I keep a book of short essays or inspiring quotes on the kitchen table. While the coffee is brewing, I read a page or two to spark new ideas. If reading bores you, try a short podcast. The point is to start the day with something stimulating rather than passively scrolling your news feed.

7. They Have a Moment of Connection

Success isn’t just about crushing goals and reaching for the stars—it’s also about having fulfilling relationships.

Abraham Maslow taught us about the hierarchy of needs, and feeling love and belonging is crucial for mental wellbeing and overall success. Take a moment each morning to connect with someone you care about.

It might be a quick, genuine chat with your spouse, a friendly text to your best friend, or a cuddle session with your cat. This small act reminds you that you’re not just a productivity machine, but a human with meaningful connections—and that’s powerful fuel for success.

A Final Word

There’s no magic bullet for overnight success—trust me, I’ve tried enough of them to know. But adding these small, research-backed habits before breakfast can dramatically shift your outlook, your productivity, and even how you relate to others. Try them out, mix them up, and see what happens.

Remember, the morning sets the tone for the rest of your day. Give yourself the gift of good habits, and success just might follow you around like a loyal puppy. Happy mornings!