A new report from Business Insider highlights the diverse but intentional morning routines of highly successful women, revealing that early wake-ups, physical movement, and mindful habits are central to jumpstarting productivity and well-being. The findings echo broader trends in wellness and personal development, with implications for career-driven individuals in Thailand and beyond seeking to optimize their days and balance competing personal and professional responsibilities (Business Insider).
In a rapidly changing professional landscape where work-life balance and health have become central concerns, the daily rituals of high-achieving women are emerging as a source of inspiration for many. The recent Business Insider feature, published July 25, 2025, delves into the lives of industry leaders, creatives, and executives, uncovering how daily practices—ranging from weight training to lemon water and early morning walks—help set the stage for success. For Thai readers, many of whom juggle long workdays, family duties, and an increasingly “always-on” digital culture, these insights resonate deeply, especially as Thailand continues to rank highly in terms of hours spent working each week within the ASEAN region (The ASEAN Post).
The report profiles a range of women including leaders in business, the arts, and health sectors, with ages spanning from their early 30s to late 60s, reflecting the universality of certain morning rituals. One notable pattern is the early start: most of the women in the feature wake up between 5 and 7 a.m. The rationale behind this early rise varies, but the common thread is that these quiet hours—before the demands of work, parenting, and digital distractions—offer much-needed time for self-care and planning. For instance, a prominent beauty industry executive and entrepreneur described waking up at 6:30 a.m., drinking water with either lemon, electrolytes, or a nutritional supplement, and browsing news or social media with a coffee before starting physical exercise—either weight training or a long walk while phoning friends abroad. This approach resonates particularly in Thailand, where early risers often take advantage of the cooler hours to exercise, participate in traditional markets, or engage in Buddhist meditation (Bangkok Post).
Experts in occupational health note that intentional morning routines, especially those involving hydration and exercise, can positively influence physical and mental well-being. According to the World Health Organization (WHO), regular physical activity helps prevent noncommunicable diseases and reduces stress, a benefit especially relevant as psychosocial stress rises globally and in Thailand amid post-pandemic workplace adjustments (WHO). A celebrated professional dancer and longtime team captain, featured in the article, describes waking before dawn to drink water, avoid screens, and pursue either weight training or yoga—emphasizing flexibility rather than demanding consistency. “It’s about finding time for me in the calm moments,” she explains, underscoring the need for daily self-care over rigid schedules.
Another senior executive in finance, who is also a mother, centers her mornings on intentionality—balancing brief periods of solo focus before pivoting to family care, a familiar theme for Thai women who often carry the dual responsibilities of professional and household management. Instead of immediately checking work emails, she prioritizes a brisk walk with her dog and mindful hydration, noting that the tone set in the morning can affect the remainder of the day. “The morning starts the night before,” she observes, taking time in the evenings to review her schedule and mentally map out key priorities—an approach that reflects the growing global emphasis on work-life integration rather than separation.
Nutrition also plays a starring role in these routines. Several of the women interviewed highlight starting their days with water—sometimes mixed with lemon, nutritional powders, or electrolytes—followed by high-protein breakfasts. Thai health experts have increasingly recommended similar approaches, advocating for proper hydration and balanced, protein-rich breakfasts as a way to stabilize blood sugar and sustain concentration throughout the morning (Thai Health Promotion Foundation). With traditional Thai breakfasts often centered on rice porridge (jok) and protein add-ins like egg, pork, or tofu, the intersection between global advice and local cuisine becomes clear.
Flexibility, however, remains a critical theme. Unlike the stereotypical “one size fits all” model sometimes marketed in self-help literature, these women emphasize adapting routines to current life stages, travel demands, and even the needs of young children. A CEO in the fintech sector, for example, centers her mornings on getting up early to shower, have coffee, and read the news—then joins her children for a dance party to energize them all before work and school begins. This adaptable approach is echoed by a tech industry director who uses technology—such as a smart mattress pad or an Alexa assistant—to automate parts of her morning, allowing for more flexibility when schedules get hectic.
Expert opinion supports these person-centered strategies. A recent meta-analysis in the journal Sleep Medicine Reviews found that individuals with predictable wake-up times and consistent morning exposures to natural light reported better mental alertness and mood regulation throughout the day (PubMed). Thai academics have likewise noted the value of ritual and routine in promoting well-being, with traditional Buddhist mindfulness practices offering a local analogue to the “intuitive wellness” cited by many of the women in the Business Insider report. A leading Thai psychiatrist noted in a 2024 panel that, “Small, intentional habits in the morning—whether it’s stretching, making merit, or simply spending time with family—can anchor a person against daily stress and support resilience.”
Importantly, successful routines do not mean perfection but rather an ongoing process of listening to one’s body and responding to life’s unpredictable demands—a theme highlighted by both international and Thai interviewees. The beauty founder shared, “I try to make the best choices as much as possible, but not beat myself up when I do something that doesn’t make me feel great. If I wake up in the morning feeling inflamed or puffy or tired, I stop and say, ‘OK, what did I do yesterday? Did I not drink enough water?’ It’s intuitive wellness. Listen to yourself.”
Within the context of Thailand’s urban environment, where urbanites in cities like Bangkok and Chiang Mai often face long commutes and high levels of pollution, the idea of carving out peaceful “me time” in the morning resonates deeply (World Bank). Some health-conscious Thais are now integrating morning walks in the park, guided stretches, or even street food market strolls into their routines. The incorporation of technology, as seen in the use of Alexa or automated blinds, also reflects trends in Thailand’s digital transformation and smart home adoption, making routine optimization increasingly accessible (Bangkok Post).
The report also reflects a shift away from guilt-based productivity to self-compassion and mindful self-improvement. One executive described not using an alarm clock in order to wake up more naturally, while another starts the day with positive affirmations and a review of personal goals—avoiding the anxiety-inducing habit of scrolling social media first thing. Instead, they cultivate routines that aim to support both individual thriving and family connection.
Thai culture traditionally values the integration of family, spiritual practice, and community in daily routines. The modern take—combining walks, exercise, healthy hydration, and digital tools—offers a unique opportunity for Thai professionals to tailor global best practices to their local context. For instance, dance parties with children echo Thai familial values, and mindful morning walks align with the Buddhist principle of “sati” (mindfulness), long known to support mental well-being.
As for future trends, workplace flexibility, remote work, and hybrid schedules are likely to prompt ongoing experimentation with morning routines. With technological infrastructure improving and a growing array of wellness apps and wearable devices, Thai office workers may soon customize their morning rituals even further—adopting automated alarms, digital wellness reminders, or virtual group exercise sessions.
The actionable takeaway for Thai readers is clear: While there is no perfect morning routine, establishing habits that prioritize hydration, movement, reflection, and connection—even if only for a few minutes—can yield significant gains in energy, happiness, and productivity. Rather than striving for rigid perfection, adopting a flexible, intuitive approach rooted in both modern research and Thai cultural wisdom promises sustainable success. Start small—whether it is rising 15 minutes earlier, having a glass of water first thing, or doing a brief stretch with the family—and observe the impact on your day. As these successful women show, the power of routine lies not in complexity, but in consistency, intentionality, and self-compassion.
Sources:
- Business Insider, “Successful women shared their morning routines with us. Lemon water, dance parties, and phone time are key.”, July 25, 2025
- ASEAN Post, Working Hours in Southeast Asia
- WHO, Physical Activity Factsheet
- Thai Health Promotion Foundation
- Bangkok Post, Early Bird Thais
- Sleep Medicine Reviews, Wake Time and Health Outcomes
- World Bank, Cost of Bangkok’s Traffic Jam
- Bangkok Post, Thailand Smart Home Market