We start every weekend newsletter with those two words, but how do you actually make your morning… good?

Morning routines can have a big impact on the day ahead. In a busy, noisy world, more and more of us are looking for gentle, purposeful ways to get through the morning and set up our day for success.  

But everyone does it differently, so how do you know if your way is the right way? 

Today, we’ll explore the science of morning routines and the small ways you can make a big difference to your day. 

A note on this edition: Audible is the sponsor of today’s newsletter, and also provided research and insights for today's newsletter but had no editorial input on what we've written here.

What’s the first thing you do when you wake up?

For TDA co-founder Zara, it's opening the curtains as soon as she wakes up.

“Letting that sunlight in as I open my eyes makes the morning that much better.”

And there’s science to back it.

Even making a habit of opening the blinds ten minutes earlier in the morning could make a big difference.

A 2025 study by the University of São Paulo, Brazil, shows exposure to morning light is good for your sleep and your heart.

Researchers found morning light may boost melatonin production, help reduce blood pressure, and improve cardiovascular and metabolic function.

The study also shows that morning light exposure can assist with cortisol regulation, helping us establish proper wake/sleep hormone patterns.

The British Sleep Society notes morning light “is crucial to allow us to initiate sleep early enough in the evening, and wake early enough in the morning”.

Recent research shows that following basic day-to-day rituals and routines can have an important impact on your mental health, too.

That can be something as simple as eating breakfast at the same time each day.

According to leading Australian mental health organisation Beyond Blue, other benefits of a morning routine may include reduced stress, better concentration, improved energy, increased confidence, and feelings of security and control.

The perfect morning shouldn’t feel like a burden, and self-improvement looks different for everyone. Beyond Blue suggests starting small and having a plan.

Try to think of a simple goal to get going: Something you’d like to do at the start of every day.

Make sure it’s achievable, and put limits in place for yourself by identifying things that might distract you.

Experts say it’s also important to reward yourself. Following a routine consistently doesn’t come easy, and it’s something worth celebrating.

To find out more about the perfect morning, I asked the TDA team for the non-negotiables of their morning routine.

One of our journos, Anju, makes herself a matcha every morning. She said it’s become an essential ritual. “ I have the whisk and everything… It saves money, it makes me happier, and I get a good start to my day.”

Multimedia journalist Elliot tries to avoid looking at screens when he wakes up. “Ten minutes, no devices, I can gather my thoughts and prepare my mind”.

Sports journalist George said his “gym or swim” rule keeps him focused.

“To have my best day possible, exercise is essential, so I try to get up, do something, move my body, and then I can move my mind.”

And TDA co-founder Sam told us he likes to get out of bed and load up on two things: “Knowledge and caffeine”.

“I’m listening to a bunch of audiobooks on Audible at the moment. I'm in my self-help era in 2026, and I’ve been learning lots about how to do things just that bit better.”

Not everyone is born a morning person. For some of us, the first few hours of the day are hallmarked by brain fog and low energy.

While genetics plays some role here, University of Surrey sleep researcher and circadian physiology expert Dr Victoria Revell said our internal clock is “not set in stone”.

In an interview with the BBC’s Science Focus, Revell explained that what we do at night has a big impact on our mornings. For example, blue light from staring at devices can disrupt our circadian rhythm.

“If you have light in the evening, it actually shifts your clock later in time,” Revell told the BBC’s Science Focus.

“People who are sitting in front of their blue [light] screens or sitting with all the lights on late in the evening are not only waking themselves up, they’re actually delaying their clock, so it’s harder to fall asleep.”

When we wake up tired, it’s that much harder to prioritise self-care and routine in the morning. It’s all about using light at the right time, which means avoiding screen time before bed.

“These steps sound simple, and they are simple, but light is really powerful,” Revell noted.

If I’ve learnt anything about morning routines from speaking to the TDA team, it’s that there’s no right or wrong way to start your day.

One person’s silver bullet might be completely wrong for you, and that’s ok.

The key is to find what makes you feel good, and stick with it.

Sometimes you’ll nail it, sometimes you won’t, but at least you can always try again tomorrow.

The weekend's here - and whether you're up early for a walk, hitting the gym, or easing into the morning with a coffee, your Saturday morning routine deserves a great listen. 

How you decide to set yourself up for the day matters, and you should do it in whichever way suits you. That's what weekends are for. Audible has thousands of wellbeing audiobooks and podcasts to help you reset, refocus, and actually enjoy your time off – from health and habits to relationships and mindset. 

Whatever your morning looks like, there's something worth pressing play on.