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Create A Mindful Morning Routine The Ultimate Guide

What we do in the first morning hours, sets the tone for the rest of our day. So why not adopt a mindful morning routine?

Incorporating mindful practices into your morning routine can help you start the day on a positive note and set the foundation for a productive and fulfilling day. 

From meditation and exercise to gratitude journaling, these mindful morning habits can help you cultivate a calm and focused state of mind that will carry you through the day with ease and purpose. 

Whether you’re a morning person or not, it’s never too late to start a new morning routine that puts your mental and emotional well-being first. 

Discover how you can easily incorporate a few mindful steps into your morning routine.

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Infographic – Why A Mindful Morning Routine Is Important?

Why Is A Mindful Morning Routine Important?

  • Helps with decision fatigue

  • Sets the tone for the rest of the day

  • Helps establish a sense of control and structure

  • Improves productivity and focus

  • Encourages healthy habits and self-care

  • Reduces stress and anxiety levels

  • Promotes positivity and a better mood

  • Increases motivation and inspiration

  • Provides a sense of accomplishment before the day has even started

  • Supports personal growth and development

  • Helps you to prioritize tasks and goals for the day ahead.
Infographic – Example of a Mindful Morning Routine

Steps To Start A Mindful Morning Routine

Your morning routine is unique. There is no right way. It should suit your needs and lifestyle. Here are some ideas to get started.

  • Get enough quality sleep. According to a Harvard study, getting enough restorative sleep impacts your ability to perform during the day. Lack of sleep was linked to diseases such as diabetes and depression. Avoid screens before bedtime. Instead, decrease the light, drink herbal tea, plan the day ahead, or read a book. 
  • Don’t snooze. Experts agree you should get out of bed when the alarm rings. “By dozing off for those extra minutes, we’re preparing our bodies for another sleep cycle, which is then quickly interrupted – causing us to feel fatigued for the rest of the day that lies aheadaccording to Neil Robinson, sleep expert. 
  • Exercise or stretch. Multiple studies suggest that incorporating physical activity into your mindful morning routine could boost your energy level and improve your mood for the day.
  • Hydrate. Start your day by drinking water or lemon water. It will help you feel refreshed and rehydrated after a night of sleep. Avoid coffee for the first hour of your day. By consuming coffee right after you wake up, you will blunt the effects of cortisone naturally produced by your body in the morning. 
  • Eat a healthy breakfast. Fuel your body with a nutritious meal to support your physical and mental well-being.
  • Limit screen time. Try to limit your exposure to screens, such as phones and computers, during the first hour or so of your day. Stay a bit longer disconnected from calendar reminders, urgent tasks, work emails, or to-do lists. Recent research has found that screen time can worsen mental health. 
  • Take it slow. Don’t rush through your morning routine. Instead, take your time and focus on being fully present in each moment.
  • Practice gratitude. Start your day by focusing on what you’re thankful for. Two American psychologists found that people writing about gratitude daily were feeling optimistic and better about their lives after only 10 weeks of practice. People would also exercise more and visit a physician less often. Using a gratitude journal can help when creating a mindful morning routine.
  • Meditation or deep breathing. Take a few minutes to sit quietly and practice mindfulness. Be mentally present. The practice of meditation has been shown to reduce anxiety and stress levels according to the article When science meets mindfulness from the Harvard Gazette. You can use guided meditation from apps such as Headspace to improve your mindful morning routine.
  • Practice self-care. Make time for an activity that brings you energy, relaxation, or motivation such as journaling, listening to audiobooks, podcasts or music. It will help you feel refreshed and recharged. 
  • Review and adjust as needed. Regularly evaluate your morning routine and make adjustments as needed to ensure it continues to support your well-being.
Infographic – How to Stay Committed to Your Mindful Morning Routine?

How to Stay Committed to Your Mindful Morning Routine?

  • Create a simple mindful morning routine, the simpler your routine is – the easiest it will be to stick to it.

  • Set realistic goals: Start with small, achievable goals for self-care and gradually build from there. For example: drink hot water with lemon when you wake up, stretch your body after getting out of bed, etc.

  • Be flexible: Allow yourself to be flexible and adjust your routine as needed.

  • Find a routine that works for you: Experiment with different activities and routines until you find what works best for you.

  • Create a mindful environment: Surround yourself with calming and relaxing items, such as candles, plants, or calming music, to create a peaceful atmosphere.

  • Avoid distractions: Try to limit distractions and external stimuli as you go about your morning routine, such as turning off notifications on your phone or limiting screen time.

  • Be kind to yourself: Practice self-compassion and avoid being too hard on yourself if you miss a day or if things don’t go as planned. It’s ok to go a few days without your routine as long as you get back to it. Give yourself a break.

  • Celebrate your successes: Celebrate small wins and progress to help keep you motivated.

  • Get support: Reach out to a friend, family member, or therapist for support and accountability as you work on establishing and maintaining your morning routine.

  • Find inspiration: Look for inspiration from others who have successful morning routines, such as books, blogs, or podcasts.

  • Create a trigger: Create a trigger, such as drinking a cup of coffee or putting on your workout clothes, to help signal the start of your morning routine.

  • Stick with it: Be patient and persistent in sticking with your morning routine, even on days when it feels challenging. With time and effort, it will become a natural and integral part of your daily routine.

  • Adapt your routine to situations. When you are away from home, try to follow a travel routine. It could be getting coffee or heading to the gym.

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