If you’re trying to cut back on caffeine — or simply don’t have time to brew a cup of coffee — there are plenty of natural ways to boost your energy in the morning.

Small changes to your routine can help you feel alert and focused without relying on caffeine, according to Real Simple. Here are several simple strategies to start your day strong:

• Bask in sunlight. Morning sunlight helps trigger the release of cortisol, a hormone that supports alertness and focus. Spending a few minutes outside shortly after waking — even just a brief walk — can help signal to your body that it’s time to get moving.

• Meditate and breathe. If possible, wake up a few minutes before the rest of your household and carve out quiet time. Even five minutes of meditation can help center your thoughts and reduce stress. Guided meditation apps such as Insight Timer offer free morning sessions. Breathwork can also promote calm and clarity. Try the 4-7-8 technique: inhale for four counts, hold for seven, and exhale for eight.

• Set your intention by journaling. Writing down what you’re grateful for and outlining your goals for the day can improve focus and provide a sense of direction. A short journaling session can help you feel grounded before the day’s demands begin.

• Move your body. Gentle movement increases circulation and wakes up your muscles. Stretching, walking the dog, or doing a short yoga routine can elevate your energy levels. Many beginner-friendly exercise videos are available online to guide you through a quick morning session.

• Use your voice. Psychologist Andrea Lein recommends humming, singing, or light vocalizing to stimulate the vagus nerve and help regulate the nervous system. Playing music and singing along can release endorphins, naturally lifting your mood and helping you feel more alert.

• Splash your face with cold water. A quick splash of cold water can stimulate circulation and sharpen your senses. Some people opt for a brief cold shower for a full-body wake-up effect, which may leave you feeling refreshed and energized.