Dr. Sudhir Kumar, a doctor at Apollo Hospitals in Hyderabad, highlights the critical role of morning habits in shaping daily energy and mood. He explains that the first 60–90 minutes after waking are vital for establishing the body's 'neurobiological tone.' Key recommendations include stepping outside for 10–20 minutes of sunlight to trigger cortisol release, delaying caffeine consumption for 60–90 minutes to prevent energy crashes, and drinking 500 ml of water immediately upon waking to combat dehydration. Gentle movement, such as stretching or walking, can also enhance alertness. Dr. Kumar advises against checking phones first thing in the morning to avoid unnecessary stress and suggests opting for protein-rich breakfasts over sugary options to maintain steady energy levels. These small adjustments can lead to significant improvements in mood and overall consistency throughout the day.