7am. The alarm goes off and I am absolutely furious about it. So I start my morning ritual: a detailed mental debate with myself about the many reasons why I should stay in bed. I make quick decisions.

If I postpone my 9am meeting to 9.30am, then I could have another 30 minutes in bed right now. And if I skip the hair-wash for one more day then, well, that's another 30 minutes at least. And if I walk the dogs this evening instead of right now, well, that gains me another 30 minutes too. Super. I'll just reset the alarm for half-eight and worry about it later.

As you can imagine, this process isn't exactly conducive to a great start to the day. I am usually rushed, grumpy and late by the time I make it to my first appointment. Often, that's with little more in my tummy than a sweet cup of tea and with my mind in a mess over my half-baked to-do list and now totally destroyed schedule.

But this has to change. I have made a not-so-New-Year resolution to kick start my morning in a far more productive way. I will be the person who jumps out of bed, does some exercise, eats something healthy, and mindfully plans my day with grace and ease. But where do I begin?

As I often find exercise the toughest hurdle to overcome, I ask personal trainer and well-known athlete Deidre Farrugia for her advice. She strikes me as the sort of person who can run a marathon before I've even opened one eye.

"Exercising first thing in the morning is fantastic," she assures me. "It gets your body and mind going, and releases endorphins that give you the feel-good factor. A quick workout early in the day will help you feel energised, positive and productive."

Deidre also explains that a morning workout gives you some 'me' time when you need it most. "You can plan the day and think," she says, "while also increasing brain function, decreasing stress levels and increasing your metabolism." I have to admit that those benefits sound exactly what I need.

"Start with a full body stretch to wake up your muscles. Then, if physically able, head out for a 20-minute walk. The fresh air will fill you with good energy and you will feel energised, satisfied and happier. Alternatively, try yoga, which is a calm form of exercise to start your day.

It will also help your posture, strength and flexibility while soothing your mind. Of course, other livelier classes or workouts could also be an option, but that depends on how you feel first thing in the morning."

Deidre's advice sounds great, and I make a mental promise to start every day with a quick workout. Next issue: breakfast. I know I need to tackle the fact that I usually make it to lunchtime on just a couple of cups of tea.

"Breakfast is the most important meal of the day and you should not skip it," stresses nutritionist Rebecca Strickland. "When you miss breakfast your blood sugar levels, as well as other nutrient levels, drop, making you feel tired. That means you're more likely to reach for a chocolate bar or other energy-dense foods, which can make you feel worse.

"In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity."

Well, I certainly don't like the sound of that. Especially as, on the flip side, Rebecca explains that a good breakfast kick-starts your metabolism, provides glucose to your brain to make you mentally alert, and supplies vital nutrients and vitamins.

"Plan and make time for breakfast," Rebecca continues. "Decide what you're going to eat the night before, or pack portable items to eat on the way - fruit, low-fat yogurt, homemade wholegrain breakfast granola bars or a fruit/vegetable smoothie. Plus, try to replace or accompany your morning coffee with a glass of orange juice, and add some fibre to your breakfast to help you feel full till lunchtime."

Inspired by Rebecca's advice, I make another mental promise, this time to add an early-morning meal to my day.

Now, there's just one more aspect to get sorted: a fantastic mind-set. And for that I turn to psychotherapist Malcolm Tortell, who explains that getting the mind ready is mainly a question of turning your awareness towards your own inner process, and simply observing it to begin with.

"Once you are familiar with how your mind works - really works, and not only how you think it works - then you can start to direct things consciously," he says. "And that's when the change really starts."

Malcolm explains that getting into a routine of meditation helps to clear and focus the mind, which, in turn, can help you to concentrate and achieve more in the morning and throughout the day. "It helps you to go into the day better prepared, more balanced and more resilient," he says. "The benefits are almost immediate but continue to grow as you practice more and more.

"To get into the system of meditation you need to start with proper sitting practice (which is a form of meditation). Do it for as long as you can, but at least 15 minutes. Once you get into the habit of this, then you can start practicing mindfulness too. Become aware of your breath, relax your mind and learn to just be.

"A clear mind will set you up for the day. And, accompanied by some exercise and nutritious food, it will make you unstoppable from morning to night," Malcolm adds.

And, with that, I am ready to take on the day.

Expert Tips

Personal trainer Deidre Farrugia: The hardest step is always the first one out the door, so push through it. Once you start you'll feel so much better. If you lack motivation, plan to meet a friend while you exercise, as you won't want to let down that person.

Psychotherapist Malcolm Tortell: Take the time to set yourself up for the day. Meditate, do some form of exercise and have a nutritious breakfast. The time spent on this will pay dividends and it can be done in under an hour.

Nutritionist Rebecca Strickland: Ideally, breakfast is best first thing in the morning, but not everyone can get themselves to eat so early - so take your breakfast to work. Try to discover what best works for you.

 

Readers' Morning Rituals

We asked some of our readers what gets them up in the morning

Astrid Vella: I start the day with warm water mixed with lemon and honey. Thanks to that, last winter was the first winter that I didn't catch a cold. I freeze the lemon juice into cubes so I don't have to squeeze them every morning.

Lara Parker: I have a good long chat with my mum, make a cup of tea and have a biscuit.

Antoinette Esposito: I often make ABC juice - apples, beetroot and carrots (with lemon and ginger), juiced with a teaspoon of wheatgrass. It makes me feel fantastic.

Rebecca Geres: I give my dogs a big kiss.

Marisa Xuereb: A cup of tea made by my husband.

Antonella Gatt: Morning cuddles.