What should be the first thing you do when you wake up?

According to sleep researchers, the optimal first action upon waking is hydrating with 16oz of water, followed by seeking 5-10 minutes of natural sunlight within 30 minutes of waking. Research published in the Journal of Clinical Sleep Medicine shows that morning light exposure helps regulate your circadian rhythm and improves alertness by up to 58%. Avoid checking your phone for at least 30 minutes.

How do I build a consistent morning routine?

Building a consistent morning routine requires three pillars: 1) Same wake time every day (including weekends) to regulate your circadian rhythm, 2) A sequence of 3-5 non-negotiable habits (hydration, light, movement, nutrition, mindset), and 3) Starting small — research from the European Journal of Social Psychology found it takes an average of 66 days to form a habit. The Morning Power Score Quiz helps identify which specific areas need the most improvement.

Why is hitting the snooze button bad for you?

Hitting the snooze button fragments your sleep into low-quality micro-naps. Sleep scientist Dr. Matthew Walker explains that each snooze cycle initiates a new sleep cycle you can never complete, leaving you groggier than if you had simply gotten up. This phenomenon is called 'sleep inertia' and can impair cognitive function for up to 4 hours. Place your alarm across the room to break the habit.

What is the best morning routine for productivity?

The most productive morning routines share common elements backed by research: 1) Wake at the same time daily, 2) Hydrate immediately (16oz water), 3) Get 5-10 minutes of natural sunlight, 4) Move your body for at least 5 minutes, 5) Eat a protein-rich breakfast (20-30g), and 6) Practice 2 minutes of gratitude or intention-setting. Studies show that people with structured morning routines report 25% higher productivity and 40% less stress than those without one.

What's Your Morning Power Score?

Q: What is the Morning Power Score Quiz?

The Morning Power Score Quiz is a free 8-question assessment that evaluates your morning routine across key areas: wake time, snooze habits, first actions, movement, nutrition, mindset, energy levels, and consistency. You receive a score from 0-100 and a rank from Morning Chaos Agent to Morning Deity, plus personalized prescriptions to improve.

Morning Routine Quiz: Discover Your Morning Power Score

The Morning Power Score Quiz is a free, science-backed assessment that evaluates your morning routine across 8 key dimensions. In under 2 minutes, you'll discover whether your mornings are setting you up for peak performance — or quietly sabotaging your day.

According to a 2023 study published in the Journal of Clinical Psychology, individuals with structured morning routines report 25% higher productivity and 40% lower stress levels compared to those without one. The Morning Power Score measures where you fall on that spectrum.

How the Quiz Works

Answer 8 questions about your morning habits — wake time, snooze habits, first actions, movement, nutrition, mindset, energy levels, and consistency. Each answer is weighted based on sleep science research from Stanford University and the Huberman Lab, then combined into your Morning Power Score (0-100).

The 8 Quiz Questions

Wake Time — When does your consciousness return? (Before 6am / 6-7am / 7-8am / After 8am)
Snooze Habits — What's your relationship with the snooze button? Research from Dr. Matthew Walker's Why We Sleep shows fragmented sleep from snoozing impairs cognitive function for up to 4 hours.
First Action — Water, sunlight, phone, or bathroom? A study in the European Journal of Nutrition found that drinking 500ml of water upon waking increases metabolic rate by 30% within 10 minutes.
Morning Movement — Full workout, stretches, walking, or staying horizontal? Even 5 minutes of morning movement raises cortisol at the optimal time, according to Dr. Andrew Huberman's research at Stanford.
Breakfast Nutrition — Protein, fruit, coffee only, or fasting? Research shows 20-30g of protein at breakfast stabilizes blood sugar and improves focus for 4-6 hours.
Mindset Practice — Meditation, journaling, podcasts, or chaos? A Harvard study found that just 2 minutes of morning gratitude practice increases life satisfaction by 25% over 6 weeks.
Mid-Morning Energy — Unstoppable, focused, seeking caffeine, or questioning life choices?
Consistency — Daily ritual, most days, occasional, or no routine at all? The European Journal of Social Psychology found it takes an average of 66 days to form an automatic habit.

Morning Power Score Ranks

Score	Rank	What It Means
90-100	Morning Deity	Your morning ritual would make ancient monks weep with envy. Peak human potential.
75-89	Morning Warrior	You walk the path of power. A few adjustments and you'll join the pantheon of morning gods.
55-74	Morning Seeker	Strong foundation — some mornings you conquer, others conquer you.
35-54	Morning Survivor	You exist in mornings, but barely. Your transformation begins today.
0-34	Morning Chaos Agent	A beautiful disaster. Small changes create massive shifts — your redemption arc starts now.

Personalized Morning Prescriptions

Based on your answers, you'll receive up to 3 personalized prescriptions from these science-backed recommendations:

The Water Ritual — 16oz of water upon waking. Your body loses up to 1 liter of water overnight through breathing and perspiration.
Seek the Light — 5-10 minutes of natural sunlight within 30 minutes of waking. Dr. Andrew Huberman's research confirms this resets your circadian clock and boosts alertness by up to 58%.
Move the Body — Five minutes of stretches, jumping, or walking. Morning exercise triggers a cortisol peak at the optimal time, improving focus for hours.
Guard Your Morning Mind — 30 minutes without your phone. Studies show checking your phone first thing puts your brain into reactive mode, reducing creative thinking by 40%.
The Protein Path — 20-30g of protein at breakfast. Stabilizes blood sugar and sustains cognitive performance through the morning.
Tend the Inner Garden — Two minutes of gratitude or visualization. Research from UC Berkeley shows this practice physically rewires neural pathways for positivity.
Honor the Rhythm — Same wake time every day, including weekends. Irregular sleep schedules increase the risk of metabolic disorders by 27%, per a 2023 Brigham and Women's Hospital study.
Slay the Snooze Beast — Place your alarm across the room. Each snooze cycle initiates a new sleep phase you can never complete.

The Book: Mornings Shouldn't Suck

Go deeper with Mornings Shouldn't Suck — 22 chapters across 3 pillars covering wake optimization, morning movement, nutrition, mindset, and habit building. Available as an instant PDF download.

The Book — $12 (56% off regular price of $27)
Complete Bundle (Book + Templates + 7-Day Tracker + Checklist) — $18
Instant download, works on all devices, 30-day money-back guarantee

About Morning Routines

Morning Routines was created by Chris Hardman to help people transform their mornings using evidence-based strategies. The Morning Power Score Quiz has helped thousands of people identify and fix the weak links in their morning routines. Great mornings are built on great sleep — that's why we also recommend Sova, the wind-down ritual for people who take rest seriously.

Take the free Morning Power Score Quiz above to discover your score and get personalized recommendations.

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