Thinking About Giving Up Coffee? Here Are 9 Alternatives For Your Cozy Morning Ritual

We can get a caffeine fix at any point throughout the day, but the ritualistic part of a cup of coffee might play a huge role in our mornings and our ability to wake up. If you’re thinking about giving up coffee, here are nine alternatives for your cozy morning ritual.

Tea or Other Hot Beverage

A cup (or several) of hot tea or other warm drink doesn’t mean you have to give up a hot beverage first thing in the morning. The great thing about tea is that there’s a generous selection of flavors and types – English breakfast, black, tea with fruity or herbal notes – that are naturally decaffeinated (i.e., herbal teas) or have a decaffeinated counterpart, and are still delicious. You can also try different additives like cream, lemon, or honey. Hot cocoa on a cold morning can also be the perfect pick-me-up when you’re craving a cup of joe. Or you could even range further afield with hot lemon water or bone broth.

Journaling

Journaling or keeping a diary feels like the New Year’s resolution we always say we’ll start but never do. Keeping a journal and contributing to it daily seems like a huge task when there are other, more pressing responsibilities on the table. But the key to a habit is starting small and staying consistent. If you start journaling each day for just five minutes per morning, you can build up the habit over time. Maybe you want to keep track of your dreams or thoughts throughout the night, or plan the day ahead. Maybe you have a daily prompt to answer or write about. Whatever you want to write about, putting pen to paper is a great way to start each morning with me-time and thoughtful introspection.

Stretching

Getting circulation and blood flow going after getting out of bed can be an effective way to jumpstart your circulatory system and wake up after a night’s rest. You don’t need a full yoga routine each morning, but starting with touching your toes and stretching your arms, neck, back, and legs might be the practice you need to perk up each morning. You can even try different stretches and routines on different days, or expand the practice into lifting weights or meditation. Start the day off with whatever feels good to your body.

Getting your blood flowing after getting out of bed can be an effective way to jumpstart your circulatory system.

Take a Cold Shower

Increasing alertness is something we’re all looking for when we wake up, especially if we’re not morning people. Cold showers, though uncomfortable at first, actually have a myriad of benefits. They can improve the appearance of skin and hair, build willpower and resilience, improve your immune system and circulation, and much more. You don’t immediately have to jump into a cold shower, but turning the water slightly colder and acclimating to a colder temperature day by day can help you build a tolerance to it over time. Or if that still feels to jarring first thing in the morning, try washing your face with cold water. You don't have to submerge your whole body to get a similar effect.

Diffuse Essential Oils

A study from 2018 found that aromatherapy, specifically diffusing lavender essential oil, can reduce fatigue. The scent of rosemary has also demonstrated stimulating alertness, which can be helpful in the morning. Whatever scent or mixture of scents you choose can set the mood for your morning in a creative and refreshing way.

Call a Loved One

When you have to get up early, you often wonder if anyone else is up early too. Whether it’s your best friend, parent, sibling or other loved one, give them a call in the morning. This is the perfect time to catch up before work starts and kids are awake, and you can let someone close to you know you’re thinking of them and start your day in a meaningful way.

Get Some Vitamin D

Sunshine and vitamin D have numerous benefits, one of which is regulating your circadian rhythm, which helps you sleep better and rest more effectively. Whatever the temperature outside, getting your heart rate up will boost your energy for the day and hopefully put a spring in your step (literally).

Getting morning sunlight will regulate your circadian rhythm and help you sleep better.

Have a Nutritious Snack

Not all of us are breakfast people, but we should be snack people, especially after a night’s rest. You don’t have to pull out all the stops for a three-course brunch every day, but a quick, protein or fiber-rich snack you can eat quickly or on the go can help boost your energy first thing in the morning and put you in a good mood. Sugary cereal might be a guilty pleasure, but to start off the day, we want nutrient-dense options like avocados, eggs, or whole-grain oats.

Play Music or a Podcast

A curated playlist of your favorite feel-good tunes or a gripping podcast you’ve just gotten into can be the right wake-up remedy. If you’re not sure where to start, there are tons of sites out there that can match you with the best podcast to fit your interest. No matter if it’s politics, journalism, current news stories, true crime, or comedy, there’s definitely one or two (or more) options for you out there. If you aren’t feeling your regular music, Spotify and YouTube have tons of playlists curated on unique moods and themes. It’s been shown that music can even release dopamine in the brain. Simply listening to familiar music or hearing other voices can be a comforting way to wake up.

Closing Thoughts

We’re all searching for better ways to wake up, and for some of us, that doesn’t start with coffee. Contrary to popular belief, you can effectively (and happily) start your day without caffeine – it’s just a matter of what works for you! Whether you try one of these (or all 9), you’re sure to find the right wake-up routine that works for you.

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