Upon waking — Drink a full glass of water (room temperature or warm). This addresses overnight dehydration, which can affect blood pressure and energy.
Within 30–60 minutes — Do a few minutes of gentle movement: standing stretches, shoulder rolls, or a short walk around the house or yard. Light activity helps circulation.
Within 1–2 hours — Sit down for a balanced breakfast. Make it enjoyable — perhaps with a favorite mug or by listening to music or a podcast.
Throughout the morning — If you take blood pressure or diabetes medications, keep your usual timing
