Get outside as soon as you can

Dr Sabrina Cohen-Hatton, firefighter (chief fire officer) and neuroscientist

“I’m an early riser and up at any time between 5–6am. First thing I do once dressed is take the dogs for a walk, which covers two important things: exercise, so even if I’m in meetings all day I’ve already got some steps in, and daylight, which is beneficial for our circadian rhythms and so much more effective to get outside rather than through a window.

“I always have a protein-filled breakfast which sets me up for the day – it’s usually an egg white omelette (I just don’t like yolks) with a bit of cheese and chopped raw vegetables for fibre. I always need my caffeine though, so I’ll hit that coffee too! I aim to get myself ready before my daughter gets up, and if I can try to do a bit of work before the rest of the house wakes, all the better.”

Pack your bags the night before

Francesca Fleming, commercial director for Royce Lingerie

“I’ve never been a morning person, but rather than fight it, I’ve learned to build my routine around it. Since returning to work after having my daughter (now 16 months old), my partner and I take it in turns to drop her off at nursery. It really helps to have a ‘morning person’ partner as he gets her up and then we ‘tag team’ to get her ready.

“As I approach 40, I’m old enough to know that ‘morning me’ won’t allow extra time to, say, decant leftovers for lunch or iron my top, so I’m better off organising everything the night before. I pack my bags – and my daughter’s – and leave them ready by the door. I take a train to the office three times a week and the walk to the station is an opportunity to get some steps in. I often make the half hour journey screen-free time so I can do my make-up and have some head space – it helps me get clarity on my priorities for the day or week ahead.”

12 healthy morning habits of busy women – from a brain doctor to a teacher – that are actually achievable