When you wake up in the morning, do you reach for your phone right away? Check messages. Scroll through social media. Then drag yourself out of bed?

Try a different order. Spend the first ten minutes after waking up on your body, not your phone.

These ten minutes can change how you feel all day. No running. No complicated moves. Just three things.

First, stretch in bed. Don’t sit up right away. Lie there, stretch your arms above your head, stretch your legs long. Stretch like a cat. Take three deep breaths. This wakes up your muscles and pushes out the “sleep fog” that built up overnight.

Second, drink a cup of warm water. Keep a thermos by your bed. First thing when you wake up, drink half to one cup of warm water. You haven’t had water all night. Your body is a little thirsty. Warm water wakes up your stomach and helps your blood flow smoothly.

Third, rub your hands together until they’re warm, then cover your closed eyes. Rub your palms fast until they heat up. Gently place them over your closed eyes. Repeat two or three times. This is an old TCM practice called “warming the eyes with rubbed hands.” It relieves eye fatigue and makes your mind feel clear.

That’s it. Three things. Less than ten minutes total. Then get out of bed, wash up, check your phone.

Many people have tried this and said: “I used to feel half-asleep in the morning for a long time. Now after these ten minutes, I feel fully awake — all day.”

Don’t believe it? Try it tomorrow morning. No money. No special equipment. Just one day. See if it feels different.