End your shower with 30 seconds of cold water

Turn the tap to cold for the last 30 seconds of your shower.

Why it helps

A short blast of cold water wakes you up fast, and many people find it leaves them more alert for the next hour. It is also a tiny exercise in doing something slightly uncomfortable on purpose.

How to do it

1. Finish washing as usual with warm water.
2. Turn the temperature to cool or cold and breathe slowly.
3. Stay under it for 30 seconds, then turn off the water.

Make it easier

Use cool water on just your hands and arms for 15 seconds.

Make it harder

Go for a full 60 seconds of cold water.

Skip this if you have a heart condition or are unsure; ask a doctor.