Morning routines are often cited as a cornerstone of daily productivity and well-being, but what can we learn from the morning habits of the world’s longest-living people? Inhabitants of Blue Zones—regions where a significantly higher than the usual number of people live much longer than average—offer valuable insights into habits that contribute to longevity. Here are four morning habits gleaned from these communities that might just help you lead a longer, healthier life.

1. Start with Purpose: Waking up with a sense of purpose can be a powerful motivator and stress reducer. People in Blue Zones often have a strong sense of community and their role within it, which contributes to their well-being. Before you even step out of bed, consider taking a few moments each morning to reflect on your goals for the day and your reasons for pursuing them.

2. Natural Movement: Instead of intense gym sessions, Blue Zone populations incorporate natural movement into their daily lives from the moment they rise. Whether it is gardening, going for a walk, or simply doing stretches upon waking, integrating movement into your morning routine can boost circulation, improve mental clarity, and set a healthy tone for the day.

3. Nourishing Breakfast: Breakfast in Blue Zones isn’t about convenience foods; it’s about nourishing the body with nutrient-dense whole foods that provide energy without overtaxing the digestive system. A breakfast rich in fiber, vitamins, and healthy fats—like oatmeal topped with nuts and berries or a smoothie made with leafy greens—can sustain you through your morning activities.

4. Social Connection: Many of the world’s longest-living people emphasize social engagement, which begins in the morning. Whether it’s sharing a meal with family or simply greeting neighbors on your morning stroll, fostering connections can improve mood and reduce stress levels. Take time to engage with others around you as part of your start into each new day.

These four habits are simple yet powerful ways to not only enrich your mornings but potentially add years to your life. Embracing these practices from the world’s longest-living individuals may be an inspiring way to revitalize your own morning routine.