Over the past few years, something interesting has started happening in the social lives of many gen Z and millennials: Many are trading in late-night drinks and crowded bars for early-morning workouts and sunrise yoga sessions. What used to be considered a niche lifestyle choice is quickly becoming a cultural shift where folks are embracing “daylife” over “nightlife.”

Experts say it’s a long-overdue cultural shift that comes with a ton of perks. “We’ve known for decades that North Americans work far longer hours yet are more unhappy and unhealthy than Europeans, but in the 1980s when messaging ‘the hustle’ was the only way to get ahead with long hours even at the cost of personal health,” says Exercise Therapist, CPT, Sports Nutritionist, Alexandra Allred. “Instead of waking at the crack of dawn for coffee, traffic jams and deadlines, more and more people are joining group classes or personalized workouts to start the day.”

Part of the appeal is simple: people want to feel better. The traditional nightlife routine used to include late dinners, drinking alcoholic beverages and skimping on sleep, which leaves people feeling sluggish, anxious and drained the next day. Starting the morning with movement often delivers the opposite effect, according to Allred. “An early morning workout promotes an increased metabolism in the day and sets a more positive mood for the day,” she says. “Early exercisers enjoy better sleeping patterns and (overtime when they adjust to the early workouts) increased stamina.”

There’s also a powerful social element driving the trend. Humans are wired for connection, and shared physical effort can create a unique sense of camaraderie, explains Nicole M. Avena, Ph.D., Assistant Professor of Neuroscience at Mount Sinai School of Medicine and Visiting Professor of Health Psychology at Princeton University and author of What to Eat When You Want to Get Pregnant. “Many people say these experiences offer the same social rewards as a night out, but without the exhaustion that often follows,” she points out. Instead of waking up with regret or fatigue, participants leave feeling energized and motivated.

Of course, shifting from late nights to early workouts doesn’t happen overnight—but even small changes can add up to reshape habits. Below, experts share simple ways anyone can begin adding more movement into their daily routine.

Start With One Anchor Habit

When your schedule is already jam-packed, it can feel unrealistic to overhaul your entire routine at once. That’s why Nicole M. Avena, Ph.D., recommends starting with just one small, consistent habit you can build around. For example, that might be a short morning walk, a quick stretch session, or even just five to 10 minutes of movement before your day begins. The key, she explains, is less about intensity and more about repetition. By anchoring movement to a specific moment in your day—like right after you wake up or once you’ve had your coffee—you begin to create a rhythm that feels natural over time. These small, intentional shifts can help reset both your energy levels and sleep patterns, making it easier to adopt additional healthy habits down the line, she explains..

Swap One Night Out for a Movement-Based Plan

For those who genuinely enjoy evening plans, there’s no need to give them up entirely in order to embrace “daylife.” Instead, consider making a simple, more sustainable swap. “Trade one weekly night out for something more movement-focused,” says Dr. Avena. That might mean meeting a friend for a walk, trying a new fitness class together or joining a local run club. These activities still offer the connection and shared experience people crave—just in a way that leaves you feeling better afterward, she explains.

Use Your Weekends as a Reset

If weekdays feel too packed to incorporate new and different activities, especially during the day, try doing it on the weekends instead. 

Dr. Avena suggests scheduling in some morning hikes, yoga classes, long walks, or group workouts to help you ease into a more movement-focused lifestyle without the pressure of a packed schedule. Not only does this provide you with a chance to shift your internal clock, making earlier wake-ups feel more natural over time, but they start to become part of your weekend rhythm making it easier to carry that momentum into your weekdays in a way that feels sustainable.

Pair Movement With What You’re Already Doing

One of the easiest ways to add more movement into your day-to-day routine is to build it around the activities you’re already participating in. Maybe you call your mom every Wednesday—so start taking a walk around the block during those calls. By attaching movement to something that’s already part of your routine, it becomes easier to follow through without needing extra motivation, explains Allred.