The first 20 minutes of your morning can determine how you’ll feel 12 hours later! That’s right. Research from the University of Pennsylvania and Ohio State University reveals that starting your day with intentionality doesn’t just boost productivity. It can transform your life.

The secret? A morning routine.

Morning is a sacred space, a liminal moment where we exist between unconsciousness and wakefulness. It’s the one time in our day when we hold the power to choose how we intend to feel throughout our day before the world starts making decisions for us. Oprah Winfrey swears by her morning rituals, and most spiritual traditions like Tibetan teachings emphasize the importance of beginning the day with intention. Why? Because mornings set the energy and tone for your entire day.

The scientific studies on real-time benefits of a healthy positive morning practice are mind blowing. In one study, researchers observed call center employees over three weeks. They found that those who began the day in a negative mood ended their day the same way, regardless of external interactions. Meanwhile, those who started calm or happy maintained that positive energy throughout their workday. The takeaway is clear: How we consciously begin our day determines how our day goes.

If you’ve ever felt trapped on the hamster wheel of your schedule with that Groundhog Day feeling, your morning routine is the ticket to breaking that pattern. Instead of diving headfirst into your to-do list or scrolling mindlessly through social media, create a gap between waking and doing. Use that space to reconnect with yourself and set the tone for your day.

Here are five simple steps to craft a morning routine that works for you:

Start With Stillness

Resist the urge to grab your phone as soon as you wake up. Take a moment to simply be. Close your eyes, take three deep breaths, and focus on how you want to feel. Whether it’s calm, energized, or joyful, set your intention. For those looking for greater impact, download a meditation app and begin to establish a daily meditation practice. Even five minutes will make a huge difference.

Take a Cue From The Military

Make your bed right away. As soon as your feet hit the floor. Don’t dilly dally and do other things first. The discipline and order that making your bed brings will carry right through your day. And square those corners, cadet! Simple, huh?

Move Your Body

Whether it’s stretching, yoga, a few pushups and sit-ups, or a brisk walk, moving your body signals to your brain that it’s time to wake up. This simple act also releases endorphins, creating a ripple effect of positivity for the rest of the day. An added bonus is to do it outdoors. Sunshine first thing in the day is amazing for healthy circadian rhythms.

Mantra or Mindfulness

Incorporate a mantra that resonates with you. Try something like, “I am grounded, calm, and ready for the day.” Repeat it to yourself in the mirror while brushing your teeth or sipping your coffee. This reinforces your intention and keeps your mind focused. I love to do this when a negative thought strikes. It’s an amazing way to interrupt negative thinking.

Plan with Intention

Take five minutes to review your day. Prioritize three key tasks and visualize yourself completing them with ease. Having a plan ignites your productivity and helps you feel in control and reduces stress later on. Intention is like flipping a switch, signaling your subconscious on how you intend your day to go.

It’s up to you to create your own routine that will motivate you to power through your day. A morning routine only takes a small amount of time, yet yields big rewards!

As my favorite Sufi poet Rumi said, “The breeze at dawn has secrets to tell you. Don’t go back to sleep.” Seize the morning. Set your intention. And watch as your days — and your life —  begin to transform.