Healthy Morning Routine Ideas: Jumpstart Your Day
What you do first thing in the morning sets the tone for the rest of your day. Whether you have a healthy morning routine or one filled with negativity, that’s exactly how your day will play out. Imagine waking up at the break of dawn, having your cup of coffee and getting more done before 9 am then most people do in their whole day. If that sounds like something you’d be interested in, keep on reading.
If you’re having trouble waking up early check out my article: How to wake up Early and not be a Zombie. You’ll find a ton of tips and tricks to help start your day off a bit earlier. That way you’ll have time for all the important stuff in your life.
Why is a healthy morning routine important?
Let’s take a look at few different examples and you can be the judge of that.
Does this sound familiar?
6:30 am the first alarm goes off. You hit the snooze.
6:39 am second alarm. Snooze again.
6:48 am third alarm. No snooze this time but getting out of bed sounds like a terrible idea because lying there is better than anything else you’ll do that day.
6:50 Still in bed, so you grab your phone and check out Instagram. Your ex’s new boy/girlfriend looks like a Calvin Klein model, and you haven’t worn anything besides pj’s the last three days.
7 am You finally roll out of bed and head to the bathroom to splash your face with water, use the bathroom, and lean in close to the mirror and poke at those bags under your eyes.
7:05 You put the coffee on and look at the news. Another shooting, an economic downturn, and companies being sued for fraud. Normal and incredibly depressing.
Now, picture this:
5:30 Alarm 1, you jump out of bed and splash water on your face and use the bathroom.
5:35 A glass of lemon water and 5 sun salutations to wake your body up.
5:40 You read a chapter of nonfiction to learn something new and jumpstart your brain
5:50 10 min time meditation.
6:00 10 min journaling including 3 things you’re grateful for, 3 things that would make today great, and 3 positive affirmations about yourself. You also decide on the 3 most important things to do on your to-do list (BIG 3)
How do you think you’d feel after those morning routines?
Now, in scenario 1, how do you think you feel after those 45 minutes? Are you excited about your day and the world in general? Are you motivated to get to work and know exactly what you need to work tackle?
I think not.
How about scenario 2? If you follow that routine you’ll feel calm, relaxed, you’ve planned your day and know exactly what you need to do. No decision making later on and no second-guessing. You have a feeling of gratitude because you’ve reminded yourself of the good things in your life and spoken positively about yourself and those closest to you.
2 different routines in the first 45 minutes of your first alarm going off. In the first, you’re tired and negative. The second you’re awake, positive and have everything under control.
Every day you wake up, you get to decide how to feel that day. No one puts negative thoughts in your head, but it’s very easy to fall into the trap of negative talk.
Healthy Morning Routine
The one thing I’ve found that will get me out of bed in the morning is having a plan. Waking up early just to wake up early doesn’t make any sense, and your brain knows that even in that 5:30 am fog.
You need a goal, a routine or a reward to get you out of bed. That way you have something to focus on besides how warm and comfy your bed is.
There are 100’s of things you could do first thing in the morning. It all comes down to what you want to get out of it. Scenario #2 above is quite close to my healthy morning routine. It doesn’t always go as planned but the basic pieces are there:
- lemon water
- coffee
- stretch/exercise
- meditate
- read
- journal/plan the day
Things to avoid in your healthy morning routine
The Snooze button
You knew it was coming. I know it’s glorious to get an extra 9 minutes of sleep (or 45 depending on how many times you hit it). The Snooze button is not your friend and I’ll let you know why.
You go through cycles when you sleep and the deepest cycle, when you’re dreaming of unicorns and clients that pay on time, is called REM sleep. The entire sleep cycle can range anywhere from 60-90 minutes. Now, when you wake up when your alarm goes off, if you hit the snooze button and roll over, you start an
Obviously, 9 minutes of snoozing
Just don’t hit the snooze. I know it’s tempting, but you have to find some way to get yourself out of bed on the first alarm.
The news
I love the old t.v. shows that show the dad drinking coffee and reading the newspaper in his collared shirt.. I think that’s possibly one of the worst things you could do first thing in the morning. Not the coffee part, the news (and collared shirt, I guess).
We’ve all heard the old adage “Bad news sells papers” and unfortunately, so have the news people. Happy stories don’t sell papers. It’s the tragedies that really get them to fly off the shelves and so newspapers use that to their advantage.
That said, starting your day with depressing stories about shootings, bombings, and obituaries, what do you think that does to your psyche? Does it put you in a positive mood and make you want to go out and help people?
Of course, it doesn’t. The news nowadays is almost purely negative. You don’t need that in your life in the first hour or two of waking up. If you find it necessary, which I do, then do it later in the day after you’ve accomplished your important tasks.
Instagram models
Just to set the record straight, I don’t think all Instagram models are bad influences. That’s not what I’m saying. However, as humans, we’re built to compare ourselves to others. Seeing beautiful people on the beach in Bali while you’re stuck in snowy and cold Timbuctoo will put a massive damper on your motivation.
Whether you wish you were someplace else, had six-pack abs, a model girlfriend/boyfriend, whatever it is, comparing yourself to people like that is a no-win situation.
I’m not saying social media is all bad (but mostly). I use it to make contacts and get my message out there. I occasionally scroll through the feeds to see what my friends are up to as well. However, I do not do it until after lunch.
Things to Include in Your Healthy Morning Routine
Wake up before everyone else in your house
I don’t want to say that your family is a distraction and gets in the way of you accomplishing things you want to do but… your family is a distraction and gets in the way of things you want to do.
Obviously family is important and little ones who need your help in the morning is a priority. That’s why you need to get up before they do and use that time to focus on yourself.
When our days really get started, there are 1000 things we need to get done to keep our worlds spinning. If you let those things start before you’ve taken care of yourself, then it’s practically impossible to get a quiet moment.
I would say if you’re really struggling to find time for yourself, than 5 am is probably your best bet. At 5 am there’s nothing good on tv, stores aren’t open yet, babies aren’t hungry, no one is texting you and all in all there’s just less going on. That’s exactly what you need to make yourself a priority.
Hit snooze to center yourself
So, I know I said that the snooze button is the devil but here’s a different take on it you might not have heard. Instead of hitting the snooze button and sleeping for 9 minutes. Hit the snooze button but lay in bed and think about things you’re grateful for.
Think about what makes you happy. Think about positive things that make you smile. Doing this for 9 minutes every morning will not only help you start your morning off on the right foot it will give you that little boost of adrenaline to get out of bed with a smile on your face.
Turn the snooze button on its head and make it work for you. I know your bed is warm and comfortable but falling back asleep for a handful of minutes is possibly the worst thing you can do.
Take advantage of that time to think positively and change your mindset.
Lemon Water
If you go a whole work day without drinking anything, you’d most likely be incredibly parched. It’s no different when you sleep. Your body doesn’t use as much water when you sleep since you’re not doing anything, but it still needs to be rehydrated.
The benefits of a glass of lemon water first thing in the morning are well documented. In the article from the Edison Institute of Nutrition they say that lemon water:
- Improves pH balance
- Boosts your immune system
- Fights infections
- Reduces inflammation
- Improves digestive health
- Is a great source of potassium, calcium
Drinking it first thing in the morning, on an empty stomach will allow your body to get the most bang for the buck as it won’t mix with any other foods.
Get your heart rate up
I’m not saying you need to run a marathon every morning but getting your heart rate up with 30 seconds to 1 minute of exercise has some very good benefits.
Dr. Martin Gibala has written a book, The One Minute Workout and in this video, he gives you the formula you need to start training and getting results right away.
He discusses the diminishing returns of exercise, meaning that doing more is often not worth the time it takes, especially if you’re busy.
Take a look at the video. The exercises in there should take you less than 2 minutes altogether.
Breathe it all in
One thing that I feel we have lost in our society is the ability and desire to focus on one thing. We’ve come to a point where we believe that more is better. Always. However, that’s only half true.
Your ability to sit and focus on one thing without becoming distracted by the flashing lights and dinging sounds of a message on your phone is the difference between being productive or not.
I believe meditation (or just sitting and breathing) for 10 minutes is the single best thing you can do in your day. The domino effect it has in the rest of your life is undeniable.
One study says that workers waste around 2 hours per day being distracted and then returning to work. Every time you take your mind off work, it takes a few minutes to get back into it.
Cut out distractions by making sure you’re able to not only ignore them but stay focused on the task at hand with meditation.
If you’ve never meditated before check out my article “” That course is an incredible beginner’s meditation course that will teach you the right way to meditate. It will also give you the tools you need to grow your practice.
Regulate with vitamin D
Vitamin D is essential for many of your body’s systems. It’s also hugely beneficial in preventing many illnesses. This article from Medical News Today suggests vitamin D is helpful in reducing your chance of diabetes, cancer and the flu. It’s also needed to absorb calcium for strong bones.
Your body creates Vitamin D when its exposed to sunlight. 10-15 minutes 2-3 times a week should give you enough vitamin D.
One idea is to go for a walk early in the morning or possibly meditating in the sun. Anything you can do to add a bit of sun (without sunscreen) to your day is helpful. ALWAYS in moderation. 10 minutes is plenty!
5-minute journal technique
I came across the 5-minute journal technique while listening to Tim Ferris’ podcast. It’s an incredible way to put yourself into a positive mindset and to see the world and those around you in a positive light. It’s a straightforward but powerful technique if done every day.
There are 3 sections with 3 items in each section:
3 Things you’re grateful for
3 Things that would make today great
I am… (positive affirmations)
It’s as simple as that, but it reminds you of the beauty in the world. Sets your priorities for the day and boosts your confidence by reminding yourself that you do have good qualities and you’re capable of succeeding when you put your mind to it.
Word vomit
If you’re not into the 5-minute journal technique above, the Word-Vomit Technique has always been a favorite of mine.
It goes like this: write something.
It doesn’t matter what it is, just write. You could write about your day. Your aspirations. How your dog smells funny. How you love waffles or your big toes are unproportionate to the rest of your body.
It doesn’t matter just write and let it flow. No judging, deleting or editing. This is just a way for you to express yourself in a safe environment.
You might be surprised as to what you come up with.
Prioritize your day
This has become a personal favorite of mine. I personally use the Full Focus Planner to organize my days and I think it’s been a huge asset to both my personal and professional life.
The planner is created by Michael Hyatt, a well-respected life-coach and one of his main teachings is the “BIG 3”.
His methodology talks about how many people have 200 things on their to-do list. They work all day long and it seems that your list is not only NOT getting shorter but it might be growing.
Going to bed at the end of the day with a sense that you didn’t accomplish anything is awful. Waking up in the morning knowing you’ll never get everything done on your list makes you feel powerless. That’s no way to live!
He says you should choose the 3 most important tasks on your list and do them today. 3 tasks every single day and you consider anything beyond that as a bonus. It’s really just a paradigm shift in how you think and structure your day.
It’s also great because after you choose your Big 3, you don’t have to decide between 100 tasks every time you finish 1.
Healthy breakfast (or not)
To eat breakfast or to not eat breakfast, that is the question.
This is definitely based on your personal preference. I personally enjoy doing Intermittent Fasting (if you don’t know what this is check out my article on Intermittent fasting here).
I know others you like to follow a “30 in 30” approach. 30 grams of protein within 30 minutes of waking up. They say they feel fuller longer and it cuts down on how much they eat throughout the day.
Many people say that intermittent fasting not only helps them curve their food cravings but also improves self-discipline. Not to mention the health benefits that have been found.
If you decide to have breakfast, please make sure it’s not from a box and that everything you eat has at most one ingredient. For example:
- Apple
- Banana
- Oats
- Egg
I think you get the idea. No sugary cereals or low-fat yogurt. Those are some of the worst things you can put in your body.
My Typical Healthy Morning Routine
This is how my perfect morning routine would be. Don’t get me wrong. Sometimes it doesn’t go to plan but if it’s a normal working day for me this is what I like to do.
- 6 am wake up call
- 10-minute mindfulness meditation
- Put the coffee on
- While the coffee is brewing, 30 pushups, 5 sun salutations
- Coffee while I do 5-minute journal
- Choose my Big 3 and any of the lesser tasks
- 10 minutes of reading non-fiction
That’s it. Simple yet effective. I work on my brain, body and perspective on the world. It takes me about 40 minutes, maybe longer if I want to finish the chapter I’m reading or feel like a would like to word vomit in my planner.
This healthy morning routine is definitely not set in stone and I don’t think it should be. Each day you’re a slightly different person, but building a routine and doing it consistently is where you’ll see results.
How to build your healthy morning routine
There are so many things you’d like to get done, but where to start? When I started my healthy morning routine journey I was thinking the same thing.
That’s when I stumbled upon Hal Elrod’s, Miracle Morning. His story of going from dead (literally) after being hit by a car to an incredibly productive within the first 30 minutes of waking up.
He talks about creating a habit stack, which is basically just piggy-backing a few habits onto each other. His habit stack goes by the name SAVERS:
Silence
Affirmation
Visualization
Exercise
Reading
Scribing
He explains doing each one for 5 minutes for a total of 30 minutes. Now, you don’t have to do it in this order or each one for the same amount of time, but it makes for a great structure to get started. If you’re not sure of what your healthy morning routine should consist of, the SAVERS method can be a really solid starting place.
Add, remove, tweak, and move around as you feel fit. You’ll soon get a good healthy morning routine going, and you’ll find that it’s the lifeblood to your day. Where your morning goes, so does the rest of your day.
More self-care options!
A morning routine is a great way to start or improve your self-care. However, if you’re not really sure where you stand or you’re feeling stressed out and aren’t 100% sure
It will show you exactly what you need to focus on to improve not only your health and wellness but also your business. Check it out by click the link or picture above!
Happy Translating!
25 Replies to “Healthy Morning Routine Ideas: Jumpstart Your Day”
Great article to blog about so important to start a healthy morning believe it or not the way you eat in the morning completely determines your day lol trust me I know it’s been plenty of times I’ve skipped breakfast thinking I could handle it until my stomach began to betray me like almost instantly lol so I get it.
That’s definitely true! A healthy morning routine is vital to energy levels and direction your day goes, either positively or negatively. Thank you for stopping by!
I really do need to get better with my morning routines. Whenever I wake up I procrastinate to do anything and wonder why I’m so tired when I’ve just been in bed all day. These were really good tips on how to make the most out of your mornings.
I won’t mind trying to put them to the test only to fail severely. But you live and learn right?
Very interesting article!
I am afraid that I stick to just one routine on the health side of things, every morning…running.
I’m one of those people that hopes running 5 miles a morning will cure all ills, and counteract the things I put in my body (bad food, red wine, etc, etc).
Do you think that cardio alone could qualify for a healthy morning routine?
Yes, I’ve adopted such a routine in 2011 and have never looked back. I feel great, as well. My routine differs a little bit, with waking up and eating breakfast before sitting down to write and/or edit (I’m a writer, so it’s natural to me). I then hit the gym for 40-60 minutes before spending another four hours working on my stories or my blogs. Then, it’s work from 2pm until 10pm/12am. My question, however, is how do you convince others to follow this routine in favor of the mainstream? So many people are stuck in their ways and they don’t realize that a few simple adjustments in their lifestyle can put an end to a lot of misery.
Amazing article! Morning Routines are very important and we just need to create that habit, I noticed most give up on it too soon, but just as with any other habit, this also takes time to become almost like second nature. I struggle with waking up before anyone else, cos I sleep after the whole family and so we wake up together, however, I quite understand the huge difference this can make to my day. Do you know what I will do? For the next couple of weeks, I will practice waking up before others and let you know how it goes.
I feel very fortunate that I have always been a morning person. My day goes in short something like this:–4:20AM: Wake Up, drink lemon water
–4:25AM Feed dogs, take out dogs
–5:00AM Start workout
–6:00AM Wash face, brush teeth.
–6:30AM Journal
–7:00AM At work, enjoying celery juice.
I can also include my alarm clock is a gentle peck on the cheek from my boyfriend, followed by many doggy kisses.
I also want to start meditating more. It is hard to find a time where my dogs are just quiet- so I will need to tire them out first!
Thanks for writing,
Ciara
That’s a solid healthy morning routine! I wish I could wake up earlier but 6 is about as early as I can go. Falling asleep before 10 doesn’t make much sense to me and without 8 hours of sleep, I’m useless the next day! Thank you for stopping by and good luck with the dog kisses!
My very favorite part of this article is the “think of what you’re thankful for.” Mine, however, would go, “Thank God in Heaven for all that he has given to you.” I don’t do this in the morning, but always include it in my prayers before I go to bed. The mornings can be grueling for me, and your suggestion about hitting snooze but instead of sleeping lay there and think about all you’re thankful for.
I have been wanting to start a morning routine of positivism instead of waking up feeling like “ugh I don’t want to get up.” LOL! Your article has inspired me to take some different steps and have a different attitude in the morning. Thanks so much!
Hey! I’m glad you found it useful and inspiring! I know waking up in the morning can be pretty awful somedays but creating a healthy morning routine you enjoy can be that little nudge you need. Good luck and let me know if you have any questions!
In December last year I read a similar article and decided to adjust my bad morning routine. I adopted the second scenario you decided but have backsliden again. How can you help me to be stable and consistent.?
in addition SAVERS principle is superb. I read somewhere else that it is the habit of most successful people
Very nice good information and direct and to the point. I’ve read about a few of those morning items (lemon water, word vomit, exercising, meditation), but there are more you mention I never thought about adding. I love the idea of micro exercising, just enough to boost the blood levels. My doctor told me to be considered healthy you should be able to do 40 pushups a day so that’s a good place to start and it shouldn’t take too long.
I’ve done the big 3 at night before I can see how it can be beneficial in the morning. The reading I had never thought of, as easy as it is to grab some news the problem usually being I get sucked in for longer than 10 minutes. Any tips on what to read? Should I take in some news or read a book or does it matter? Is it good to combine that with eating breakfast or doing that by itself?
I know I should get up, I usually wake up before my alarm recently, now I just need to get more consistent.
Hey! I’d never heard of the 40 pushups a day but I like that benchmark. It gives you something to shoot for! As for the reading, I usually like to read nonfiction in the morning. I try to stay away from the news as most of it is pretty negative. At least first thing in the morning. If you want to grab 20 minutes at your lunch break that’s perfectly fine but I’d wait till then. Good luck with your healthy morning routine and thank you for your questions!
Great article! What a way to start the day! This is an eye-opener for me to having an healthy life. How your day goes depends on you start your day! It’s not an understatement that regular exercise is key to a healthy life. It doesn’t only makes you fit but also healthy. At least 30 minutes of exercise few days a week is ideal for a busy life to stay healthy.
i always drink water immediately I wake up most days. Which is better ordinary water or with lemon?
You’re absolutely right about all of that. Exercise, over time, give you much more energy than you use for it. As for what’s better water or lemon water, I guess it depends on whichever you enjoy. Obviously, the vitamin C and acidity in lemon water has benefits that plain water doesn’t. So, as for best, I’d say with lemon or even apple cider vinegar. Thanks for stopping by and good luck with your healthy morning routine!
What is the effective practice for awake up in the morning fast? sometimes I do late to go to my office for late wake-up. This article is very important for me for making a healthy routine. 2 different routine will help me to choose a perfect routine. I have some bad habits which I have identified from this post. it time to remove my bad habit and make a perfect healthy routine. I will follow your tips and will make it healthy thanks for share a great idea.
Thanks for sharing this. This made me remember the time I was snoozing the alarm last night as well. Was really just difficult to get up from bed as I was already thinking of yet another stressful day. But thanks for the tips and tricks that you have posted. I can now have a an healthy morning routine to have a bright day.
I completely understand that sentiment! I’m glad you found some good info. Thanks for stopping by and good luck with your healthy morning routine!
Hi there,
Great article, I really liked the reading!
You won’t believe it, but I do exactely what you have written on the second scenario:) As soon as I wake up, I drink a glass of lemon with water, then I sit in my garden and read ten things I am grateful for. After that, I visualize my goals and meditate. And I ask guidance for the day:) This is my ritual. I do this for over a year now, and I can’t do anything during the day if I don’t do all these things in the morning.
How long have you been doing morning routines?
Hey, that’s awesome! I feel the same way about my healthy morning routine. Without it, I feel a bit lost throughout the day! I’ve been doing a morning routine for a little over 2 years now. It took me a couple months to get the one I liked but when I did it became a huge part of my day.
Thank you for stopping by!
Hello, this is quite a rich and interesting post. I have been trying to do this every morning but somedays are harder. however, I know there is a huge different in both scenarios on how your day turns out. one thing that helps me is planning the next day a night before on a diary with all what I should do when I wake up and I sleep with those thoughts in my head.
anyone that works.
Hey, I’m glad you enjoyed the article. That definitely helps as well. It’s usually called a shutdown or nighttime routine, but in essence, it’s exactly what you said but also with some of the “wins” you had that day. A healthy morning routine has become an integral part of my day, and I don’t know what I’d do without it!
Oooo this is so great!!! I need to add the 2-minute workout. For some reason, I’ve had this idea in my head that all my workouts have to be long and hard, but when I wake up the absolute LAST THING I want to do is a long, hard workout. (duh.) Thanks so much for sharing! 🙂
I’m glad you found the healthy morning routine ideas helpful! Let me know how the workouts go!
Hello!! thank you for the article, it was indeed helpful! I downloaded the Free Self-Care Assessment, but when I opened it on Google Drive, it was just a cover page with the title. Is it really just one page? or I didn’t open it correctly? Thank you for your attention!