As a mindfulness and high-performance coach, I can attest to the one thing that all the highest-performing CEOs, Olympic athletes, and entrepreneurs have in common: a nonnegotiable morning routine that sets them up for a successful day ahead.

The way you start your day will have an effect on the rest of the day. So, if you are someone who wakes up in a reactive way, checking emails and stressfully rushing out the door to get to work, chances are the rest of your day will continue to be stressful and reactive.

It does not have to be this way. And if you can take the time to create some similar, nonnegotiable habits for yourself, you too can have more energy and vitality every day. Here are five tips to get you started:

SET YOUR PACE FOR THE DAY

The number one golden rule I suggest: Let the first thing you do in the morning be just for you—not for work. Wake at your desired time, say 6 a.m., and do mindful breathing—take 10 deep, mindful breaths—before you rush into the day. This will help energize the body while oxygenating the brain and help you take control of your morning pace (instead of waking up and reactively have a phone in your face). When you practice deep breathing it calms the nervous system and initiates the relaxation response that mindfully prepares you for the day ahead and sets your pace to start in a calm manner.

GET MOVING ANY WAY YOU CAN

Do at least 20 minutes of activity: a brisk walk, jog, cycle, swim, yoga practice, or any other exercise routine that gets the body moving. This is not only good for your cardiovascular system and physical health, it’s also great for your mental health. Head outdoors if you can to get some fresh air and morning light, which triggers your serotonin production and invigorates your energy levels for the day.

This also sets up your circadian rhythm for a good night’s sleep that night. Win-win. By the way, this doesn’t have to be high-intensity exercise, it can simply be a morning walk if you prefer (but leave your phone), so you can move your body and clear your mind for the day ahead.

FIND STILLNESS FOR A FEW MINUTES

After your brisk exercise or morning walk, it’s time to find a moment of calm again with do a short mindfulness meditation practice. This can be 2, 5, or 10 minutes of sitting quietly and gathering your thoughts. This may very well be the last few minutes of stillness you get for the rest of the day, but it will help you gain clarity and stay calm under pressure at work. You can anchor your mind on your breath and body to stay present and aware. This is also a form of attention training to help train your mind to stay focused for prolonged periods of time at work.

REWIRE YOUR BRAIN POSITIVELY

At the end of the stillness practice, you can take a few moments to rewire yourself to set positive intentions for the day ahead—instead of reactively starting your day in a stressful way by checking the multitude of tasks ahead. Think of two or three key tasks for that day and set positive intentions to look forward to them. For example, you can say to yourself: “I’m looking forward to that meeting today with John,” or “I can’t wait to catch up Jess today for lunch,” or “I am so excited about my presentation today with the team,” and so on. This hardwires your brain to frame the day ahead in a positive manner.

NOURISH THE BODY AND MIND WITH A HEALTHY BREAKFAST

Whether you have breakfast at home or when you get to work, please take the time to nourish your body with something nutritious instead of downing a few sips of coffee before rushing out the door. The body needs energy to fuel the day ahead; also, the brain consumes 50% of your available glucose so you need to top up your energy reserves with a healthy breakfast.

Consider either waking up a bit earlier to make this or prepare something simple like a healthy smoothie. Try not to eat in a rush because then the rest of your day will also feel rushed. Remember, you are what you eat, so be mindful of what you are putting in your body, especially first thing in the morning.

Now, I can hear you saying, “I don’t have time for all of this in the morning, I’m too busy.” The whole point is for you to take some control of the pace of your life and set yourself up so you can have a busy but successful day ahead.

Don’t feel compelled to attempt all this at once. You can start with just one habit—for example, the morning walk or exercise—then once you have that habit established, you can add another one, such as the stillness practice or a healthy breakfast. This is called habit stacking or habit anchoring, and it’s a good way to get started.

Make your morning routines nonnegotiable: Put them in your diary, don’t book any meetings in these morning slots, resist the temptation to check your emails when you first wake up. The goal is to incorporate these healthy, and pleasurable, habits into your morning routine because if you can win the morning, you win the day.