The Hack That Turned Me Into a Morning Workout Person—*Less* Coffee Required

Right when I wake up, the hit of natural energy (cortisol, technically) tricks me into believing I can tackle my to-do list and hit the gym before noon. But that natural energy doesn’t last very long—by the time I finish scanning my inbox and slipping on a workout set, you’ll find me beelining to my Nespresso machine.

That’s why I’m always looking for alternative (cue: caffeine-free) ways to feel more energized. Recently, instead of reaching for a second cup, I decided to dust off my essential oil diffuser and pop in some uplifting scents. I’ve found that diffusing bright, citrusy oils, like lemon or orange, gives me that much-needed pep in my step, especially on gray, thick-of-winter days.

I like my scent extra concentrated, so I pour about 10 drops of oil into my water-filled diffuser and let it work its magic while I get ready for the gym. It’s a simple, caffeine-free ritual that transforms my morning into a moment of energy and focus.

And before you write off essential oils as woo-woo, consider that scent is well-established to influence mood. A 2015 review¹ in the Asian Pacific Journal of Tropical Biomedicine explains that when inhaled, essential oils interact with receptor cells in the nose, sending signals to your brain. This triggers the release of neurotransmitters including serotonin, endorphins, or noradrenaline that promote relaxation, euphoria, or stimulation depending on the oil.

The best essential oils for energy

When it comes to scent science, Bekah Nixon, vice president of global product innovations at DoTerra, an essential oils company, says mint and citrus oils are the two areas to stick with for creating energizing and invigorating blends.

Peppermint is a scent popular for being energizing and invigorating, but Nixon recommends looking to wintergreen and spearmint, too. “These essential oils also come from the mint family, and they can provide us with an atmosphere of excitement, invigoration, and stimulation,” she says.

Then, you’ve got your bright citruses. “Citrus essential oils just make us feel good,” Nixon says. “They’re monoterpenes, potent in limonene, which means they’re super effective for their uplifting aromas that add to an energized overall routine.”

Nixon especially likes tangerine, red mandarin, green mandarin, lemon, lime, and bergamot. She also loves combining peppermint and wild orange to help maximize their energizing effects. But if you tend to gravitate towards herby, spicy scents, you can also throw in thyme, clove, and frankincense.

Consider this: A 2022 randomized double-blind, placebo-controlled trial² in Complementary Therapies in Medicine tested the effects of inhaling essential oils on 40 women who recovered from COVID-19 but experience fatigue more than five months after recovering. Researchers had the participants inhale an essential oil blend consisting of thyme, orange, clove, and frankincense twice daily for two weeks straight, and found those who sniffed had significantly lower levels of fatigue.

How to add essential oils for energy to your morning routine

There are three main ways to use essential oils.

1. In a diffuser

Diffusing means taking an essential oil and transforming it into a mist (or microscopic droplets) so you can experience the aroma of the oil for an extended period, says Nixon. Diffusing is my favorite way to use essential oils because it turns my room into a mini spa as I’m going through the motions of mundane tasks like filling up my water bottle and lacing up my sneakers. (We love this diffuser that’s only $25!)

2. Inhaling

If you don’t have a diffuser or your mornings are rushed, inhaling essential oils is probably the easiest and quickest way to incorporate them into your a.m. routine. “Simply leave your favorite energizing essential oils aromas on your nightstand. In the morning, open them, raise the bottle to your nose, or even put a drop or two in your hands, and take three deep breaths and slowly inhale their aromas,” Nixon says.

3. On your skin

Applying essential oils topically (on the skin) is a safe and easy way to enjoy their benefits. Instead of directly applying the oil to your skin, Nixon recommends mixing it with a carrier oil like coconut oil to dilute the essential oil, slow down the evaporation, and moisturize your skin.

“As the name suggests, a carrier oil will literally help ‘carry’ essential oils to your desired area,” Nixon says. A bonus: You’ll smell good through sweaty workouts and you can take whiffs in between sets for a little mood lift. Many essential oils are available as a roll-on that you can throw in your gym bag.

My personal routine

Starting the day on the right foot is super important to me, even if I don’t wake up on the right side of the bed. That’s why I spend a bit of time on a morning routine that includes going to the gym and practicing a bit of self-care. Here’s what I do:

• Fill up my diffuser with water and add 10 drops of DoTerra’s Cheer essential oil ($35), which is a mix of citrus and spice. I like experimenting with different citrus oils and adding 2 to 3 drops of the ‘Iliahi oil ($100)—I’m a sucker for sandalwood.
• As the oils diffuse, I get my gym bag ready, get dressed, and lace up my sneakers.
• If I have a bit of extra time or I’m feeling up for it, I do a quick gua sha over my face with a nice-smelling oil for extra aromatherapy. Lately I’m loving Anima Mundi’s Collagen Booster Face Oil ($59), which smells like sandalwood and rose.

The bottom line

Think of using essential oils as a personal journey of discovery. “While some people prefer fresh, minty, or citrusy scents, others may find the perfect boost in grounding, earthy aromas like frankincense, guaiacwood, or vetiver,” Nixon says. “The key is to explore and find the scents that resonate with you and make them a meaningful part of your morning routine.”

No matter which scents you decide to use, or how you opt to enjoy them, the point is create a ritual that sets a positive tone for your day. And while most days I still need a dose of caffeine to get me up and out to the gym, doing my easy aromatherapy routine gives me something a little extra to look forward to.