7 morning habits of people who look 20 years younger than they actually are, says psychology

Aging is inevitable—but looking older than you actually are? That’s optional.

For years, I wondered why some people seem to defy time, maintaining a youthful, radiant energy well into their 40s, 50s, and beyond.

Was it just good genetics? Expensive skincare? Some miracle anti-aging secret I hadn’t heard of?

As it turns out, psychology has a lot to say about this. Youthful people—inside and out—often follow simple but powerful morning habits that set the tone for their entire day (and, ultimately, their lives).

I’m Lachlan Brown, founder of Hack Spirit and a lifelong psychology enthusiast. Over the years, I’ve studied countless habits that contribute to mental clarity, emotional resilience, and overall well-being.

But when it comes to looking and feeling younger, certain morning rituals stand out.

In this article, I’ll break down seven of these habits—ones backed by psychology and practiced by people who seem to age in reverse.

Ready to start your mornings like someone who looks 20 years younger? Let’s dive in.

1) They start their day with hydration

One of the simplest yet most powerful habits of people who seem to age in reverse? They drink water first thing in the morning.

After hours of sleep, your body wakes up dehydrated. And dehydration doesn’t just affect your energy levels—it also takes a major toll on your skin, making it look dull and emphasizing fine lines.

When I started making hydration a priority in the morning, I noticed a huge difference. My skin looked fresher, my mind felt clearer, and I had more energy throughout the day.

The key is to drink a glass of water before reaching for coffee or breakfast. Some people swear by adding lemon or a pinch of sea salt for extra benefits, but even plain water does wonders.

If you want to wake up looking and feeling more refreshed, start your morning with hydration. It’s one of the easiest ways to support your body—and your youthful glow—for years to come.

2) They get morning sunlight

For years, my mornings started the same way—scrolling through my phone in bed, then stumbling into the kitchen for coffee.

I didn’t think much about how I was starting my day, but I often felt sluggish, unfocused, and just… off.

Then I came across something fascinating: getting sunlight in the morning isn’t just good for your mood—it actually helps regulate your body’s internal clock, improving sleep, energy levels, and even skin health.

So I made a small change. Instead of staying indoors first thing in the morning, I started stepping outside for just 10 minutes of sunlight.

Sometimes I’d drink my coffee on the balcony; other times, I’d take a short walk. And the difference? Huge.

I noticed I was sleeping better, felt more awake during the day, and even my skin looked healthier.

Psychologist Andrew Huberman explains it best: “Viewing sunlight in the morning increases early-day cortisol release, which boosts alertness and focus, and sets a timer for melatonin release later that night to help you fall asleep.”

In other words, morning sunlight doesn’t just wake you up—it sets you up to feel and look better all day long.

If you want to feel younger and more energized, start your morning with natural light. It’s free, easy, and backed by science.

3) They don’t rush their mornings

For most of my life, my mornings were pure chaos. I’d wake up to the sound of my alarm blaring, hit snooze a few times, then realize I was running late.

I’d rush through getting ready, grab whatever food I could find (or skip breakfast entirely), and sprint out the door feeling stressed before the day had even started.

And honestly? It showed. My skin looked tired, my mood was all over the place, and I constantly felt drained.

Then I started noticing something about people who always seemed effortlessly youthful and full of energy—they weren’t rushing through their mornings.

Instead, they gave themselves time to wake up, move their bodies, and ease into the day with intention.

So I decided to experiment. Instead of squeezing every last minute of sleep and then racing against the clock, I started waking up just 20 minutes earlier.

That small shift allowed me to slow down—drink water, stretch a little, and actually enjoy a quiet moment before the day’s demands kicked in.

And the result? Everything changed. I felt calmer, looked more refreshed, and started my days feeling in control rather than overwhelmed.

If you constantly feel like you’re chasing time in the morning, try giving yourself even 10 extra minutes to slow down. It’s a small change that can make a massive difference in how you look and feel throughout the day.

4) They eat a protein-rich breakfast

I used to be the kind of person who skipped breakfast—or worse, grabbed something sugary on the go. A muffin, a bowl of cereal, or just a cup of coffee.

It felt convenient at the time, but by mid-morning, I’d crash hard. My energy dipped, my focus disappeared, and I found myself reaching for more caffeine just to keep going.

Then I came across a study that completely changed how I approached breakfast.

Researchers at the University of Missouri found that eating a high-protein breakfast not only keeps you fuller for longer but also reduces cravings throughout the day and helps regulate metabolism.

I decided to put it to the test. Instead of my usual carb-heavy (or nonexistent) breakfast, I started prioritizing protein—eggs, Greek yogurt, or even a quick protein smoothie.

And almost immediately, I noticed the difference. My energy lasted longer, my skin looked healthier, and I didn’t feel that mid-morning slump anymore.

If you want to stay energized and maintain that youthful glow, start your day with protein. It fuels your body, stabilizes your blood sugar, and helps you feel (and look) better all day long.

5) They move their body early

For the longest time, I thought morning workouts were only for hardcore fitness enthusiasts—the kind of people who wake up at 5 AM to run miles before breakfast. That definitely wasn’t me.

But I started noticing something: the people who looked vibrant and full of energy, no matter their age, all had one thing in common—they moved their bodies in the morning.

It wasn’t always an intense workout. Sometimes it was just a short walk, stretching, or a few minutes of yoga.

So I gave it a try. Instead of scrolling through my phone first thing in the morning, I started doing just 10 minutes of movement—some simple stretches or a quick walk outside.

And almost instantly, I felt different. My stiffness from sleeping disappeared, my mind felt clearer, and I had way more energy to take on the day.

The science backs this up too—morning movement helps boost circulation, reduce stress hormones, and even improve skin health by increasing blood flow.

It’s one of the easiest ways to wake up your body and mind while keeping yourself looking youthful.

You don’t have to do anything extreme. Just find a way to move—stretch, walk, dance, or do whatever feels good. Your body (and your future self) will thank you for it.

6) They practice gratitude

For years, my mornings started with stress. The moment I woke up, my mind would jump to everything I had to do, all the problems I was facing, and whatever went wrong the day before.

It was an instant energy drain.

Then I started hearing about the power of gratitude—how simply focusing on what’s going right instead of what’s going wrong can shift not just your mindset, but even your physical health. So I decided to give it a try.

Every morning, before checking my phone or thinking about my to-do list, I’d take a moment to write down three things I was grateful for.

Some days it was something big, like a meaningful conversation with a friend. Other days it was as simple as my morning coffee or the sunlight coming through my window.

Psychologist Robert Emmons, one of the leading researchers on gratitude, explains why this works: “Gratitude blocks toxic emotions, such as envy, resentment, regret—emotions that can destroy our happiness.”

In other words, by focusing on what’s good, we naturally feel lighter, happier, and even more energized.

The best part? Not only did this habit improve my mood, but people started telling me I looked more refreshed and positive—like I was carrying less stress on my face.

And maybe that’s the real secret to looking younger: carrying less of life’s weight around with you.

If you want a simple but powerful way to start your day on a high note, try practicing gratitude. It takes less than a minute but can completely shift how you feel—and how you show up in the world.

7) They don’t check their phone first thing

For the longest time, the first thing I did every morning was grab my phone. I’d check emails, scroll through social media, and read the news—all before even getting out of bed.

It felt like a normal habit, but what I didn’t realize was how much it was draining me.

Instead of starting my day feeling refreshed, I was instantly bombarded with information, notifications, and other people’s thoughts. My mind would go into overdrive before I even had a chance to wake up properly.

At first, the idea of not checking my phone right away felt counterintuitive—wasn’t it important to stay informed and connected?

But when I tried waiting just 30 minutes before looking at my screen, I noticed a massive difference.

My mornings felt calmer, my anxiety levels dropped, and I actually had time to focus on myself before diving into the outside world.

Science backs this up too—exposing your brain to screens first thing in the morning floods your system with dopamine, making you more prone to distraction and stress throughout the day.

If you’re used to reaching for your phone first thing, try this instead: keep it in another room overnight or set a simple rule—no screens for the first 20–30 minutes after waking up.

Use that time for something that actually nourishes you—stretching, journaling, drinking water, or just enjoying a quiet moment.

You’ll be surprised how much lighter (and younger) you feel when you stop letting your phone dictate your mornings.