When was the last time you took a break from caffeine?
Over half of the women in our audience (54 percent) say they rarely or never take a break from caffeine. Sipping a cup of coffee first thing in the morning is a comforting ritual many of us have grown to love and rely on (read: don’t talk to me before I’ve had my coffee), but drinking caffeine every day can have downsides. Over time, it blocks adenosine, a vital brain chemical that signals sleepiness, masking underlying fatigue, disrupting quality sleep, and increasing anxiety or jitters.
If you’re ready to break your tolerance, you can recreate the same sense of comfort and energy with coffee-free morning rituals that nourish both body and mind. We’ve gathered unique and effective ways women start their mornings. Test out a few for a refreshing, feel-good start.
Read more: Dreading the Workweek? This Regular Practice Can Help You Overcome Sunday Scaries
From our community: 5 types of morning rituals that don't involve a cup of coffee
Curious how real women start their day without coffee, we asked our audience to answer: “Outside of caffeine, what are some ways you like to wake yourself up?” Here are their best tips and tricks, paired with a task to make your own.
1. Movement outside and socialization
From our community:
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“Running, biking, swimming before or after work and walking outside to take in the sun during the day.”
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“Bike rides; just being outside in fresh air. Opening the blinds!”
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“Stretches. Sitting outside in the sunshine.”
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“Cold water to the face, standing up and walking, sometimes even going to the bathroom and doing squats and leg lifts, socializing, and getting outside.”
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“Some dance music on, drink lots of cold water, take a short walk around the block.”
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“Taking walks in the morning (either outside or at a walking desk), cold water on the face, talking with people, or just naturally pushing through it.”
Your task: Lace up your sneakers and try a short, invigorating activity first thing in the morning. Go for a brisk 15-minute walk to soak in the sunlight, hop on your bike and explore a new trail, or even squeeze in a few lunges while brushing your teeth. On days when you’re dragging, keep it simple: Open the blinds to let in natural light, splash cold water on your face, and try a gentle 10-minute stretching sequence to wake up your muscles and joints.
2. Mindfulness and meditation
From our community:
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“I always wait 90 minutes! So I also utilize breath work, meditation, yoga and exercise.”
Your task: To allow your nervous system time to wake up naturally, wait at least an hour after you get out of bed before reaching for caffeine. Fill that time with mindful rituals instead—a short meditation to destress and center thoughts, a few rounds of breathwork like box breathing (inhale for four seconds, hold for four, exhale for four, hold for four, repeat), or a quick full-body yoga flow to get your blood flowing.
3. Hydration and nourishment
From our community:
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“Take a walk. Drink a glass of water. Or, if I really can’t shake it, I’ll take a 15 min nap/quiet time in order to reset.”
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“Exercise, drinking lots of water, apples, magnesium glycinate pills before bed to help me sleep better at night, eating whole-grain oatmeal as dessert before bed to help me sleep, and stretch breaks during the day.”
Your task: Start your morning with a tall glass of cold water while blasting a playlist that makes you feel good. Pair it with a simple, nourishing breakfast like a bowl of yogurt and granola or oatmeal and fruit to give your body slow, sustained energy. If sleep is the real challenge, experiment with an evening routine that allows you to emotionally detach from work.
Read more: Losing Sleep Over Work? Here Are 10 Easy Tips for Getting the Best Sleep of Your Life
4. Creativity and mental stimulation
From our community:
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“I do Wordle and The New York Times mini crossword.”
Your task: Keep a brain teaser, puzzle, or crossword queued up on your phone or tablet, and spend five minutes with it before diving into emails or Slack. If you can, do it by a sunny window or step outside and let the light and fresh air boost your energy.
5. Pet companionship
From our community:
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“Having dogs on a schedule. They give me no choice but to wake up.”
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“I like to wake up gently and slowly on my days off. I snuggle in bed with my cats until I'm ready to face the day.”
Your task: If you have pets, let them set the tone for your morning. Take your dog for a short walk as the sun comes up—their energy will boost yours, and the fresh air is a natural pick-me-up. If you’re a cat person, allow yourself a few slow, mindful minutes of cuddling before you get out of bed. If you don’t have pets, try building in five minutes of me-time (dancing, jotting a micro-goal for the day, or listening to music) before heading out the door.
10+ more small, energizing morning rituals
New habits stick best when they’re small and stacked. Weave a few of these quick morning rituals into your routine:
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Wake up your senses with aromatherapy. Light a candle each morning or dab your wrists with peppermint or citrus essential oils. Let the scent become a gentle cue that it’s time to wake up and energize your body.
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Try The Artist's Way workbook’s 12-week program. Every week, you’ll read one chapter and every morning, you’ll write morning pages, three pages of handwritten text to clear your mind.
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Splash cold water on your face, do a cold plunge, or end your shower by alternating hot and cold water. Before you shower, try dry brushing to stimulate circulation with a natural bristle brush.
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Turn skincare into a wake-up ritual. Take your time applying your morning products, and add a chill with an ice roller or gua sha tool. The cool sensation refreshes your skin and gives your body an instant jolt of alertness.
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Spend five mindful minutes in your garden. Water your flowers, prune some herbs, or tend to any greenery around your home.
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Read one page of inspiration. Pick a book, poem, or article you’ve been meaning to get to, or subscribe to feel-good newsletters (like DailyGood or InHerSight’s trio of newsletters) to start your day off with learning and inspiration without doomscrolling.
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Dabble in a tactile creative hobby. Set aside 10 minutes to sketch the first thing that comes to mind, play an instrument, or journal.
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Declutter a small space. Clear your desk, nightstand, or kitchen counter. Even a tiny bit of tidying creates momentum, a sense of accomplishment, and a clearer mental space for the day ahead.
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Wake up with calming sounds. Listen to YouTube compilations that evoke quiet mornings, like soft jazz in a sunlit kitchen, the gentle hum of a cozy café, or enjoying a cup of tea with friends.
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Savor the ritual of tea or matcha and making breakfast. Measure your tea leaves or matcha powder, whisk slowly, and inhale the aroma as the warm liquid steams in your cup. Slow down and mindfully prepare your breakfast, too. Chop fresh fruit, toast bread, or scramble eggs, noticing the comforting textures and smells.
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Sunbathe for a few minutes. Spend 1–2 minutes outside gently looking toward the morning light (never directly at the sun!) to naturally signal your body it’s daytime.
Read more: 6 Ideas for Sprucing Up Your Workspace (& Why You Should)
