30 Morning Routine Ideas
Meditate Set aside 10-20 minutes in the morning for mindfulness meditation, which studies show may reduce stress and depression while boosting self-awareness. Sit in a comfortable, quiet space. Breathe in and out, focusing on the physical sensation of breathing. Expand your focus to the space around you. When thoughts drift into your mind, accept them without judgment. Play calming music while you meditate if you’d like. Some people find it hard to focus in absolute silence. When your mind wanders too far, try to regain focus by becoming aware of your breathing.
Practice gratitude When you first wake up, try to call to mind something you’re grateful for. It could be as simple as being grateful for waking up, being healthy, or having people in your life that you love and care about. Making an effort to practice gratitude could lessen anxiety, depression, and stress—which in turn supports your heart’s health. For a more concrete way of practicing gratitude, consider keeping a journal of things you’re thankful for. Add a new entry each day. Challenge yourself to think of new things you’re grateful for every day.
Set intentions for the week In a journal or in your mind, outline your intentions in the day, the year, and your life as a whole. Start by asking yourself what’s important to you, from your values to activities you enjoy and goals you have. Setting intentions helps you understand what changes you might want to make in your life. It also allows you to tailor your actions toward your purpose and goals. An example of an intention to set is “I am present in my life.” Another example is, “I accept my feelings and emotions as they are.” Examples questions to ask yourself when setting intentions: “What is it you want to achieve? Who do you want to meet? What do you want to open up to?” says life coach Rachel Clissold.
Say positive affirmations If you struggle with confidence or negative thoughts, say positive affirmations in the morning to help you overcome these issues. To create an affirmation, think about something positive about yourself. Turn it into a simple phrase you can repeat and internalize—such as “I am happy to be myself,” or “My goals are possible.” Repeat it at least once daily. Create affirmations about traits you value in yourself, or stick to a more general statement about yourself that you want to believe. For example, be specific and say, “I am good at my job,” or be more broad and say, “I deserve peace and joy in life.” Saying positive affirmations over time can change how you feel about yourself, giving you a more positive self-perception.
Open the curtains Getting sunshine in the morning can help you wake up by suppressing the production of melatonin, the hormone that helps you sleep. Open the curtains in your bedroom or kitchen to let the light in. If the weather’s nice, go outside to get direct sunlight for a stronger effect.
Stretch Do simple stretches in the morning to potentially increase your flexibility, stimulate blood flow, prevent pain from joint tightness, and improve your posture. Warm up before stretching by rotating your joints and doing five minutes of jogging in place or jumping rope. Then, do static and dynamic stretches.
Go for a walk Spend time in nature by going for a walk outside. By slowing your brain down and warming your body up, you can reap mental and physical benefits. For example, researchers have linked spending time in nature to lower stress levels and better concentration. If you have a yard, walk there. Otherwise, walk in nearby green areas in your neighborhood.
Lightly exercise After warming up and stretching, exercise lightly for 15-20 minutes. Research indicates morning exercise might lead to lower blood pressure, improved quality of sleep, and increased weight loss by boosting your metabolism. It may also make you feel more alert, helping you jump into the day. When including light exercise in your morning routine, switch up the exercises you do every few days to work out different parts of your body. Consider strengthening exercises, flexibility, and light cardio.
Review your to-do list Before you jump into the commotion of the day, preview the tasks you have ahead of you. On a work or school day, review the tasks, meetings, classes, or other activities on your schedule. On a weekend, take stock of the errands, outings, and restful activities you’d like to get done. This way, you prepare and plan for the day and don’t feel surprised by anything.
Read Reading has been shown to help with stress reduction, better memory, expanding your vocabulary, and improving your focus in various studies. If you’ve set a reading goal at the start of the year, use your morning routine as time to work toward it. Depending on how much time you can set aside, set a goal of one page, a few pages, or a chapter each morning.
Have coffee or tea Wake up feeling drowsy? Drink coffee or caffeinated tea to help wake you up for the day. If you don’t drink caffeine, try juice or caffeine-free tea. Taking a peaceful moment to sip a beverage gives you a moment to relax before you jump into work or errands. Life coach Sandra Possing says it helps to start your routine with something you really enjoy—especially if you’re not a morning person. “Have a habit feel like a reward, not like work,” she says. For example, have your coffee first thing in the morning to help you feel excited about your morning routine.
Eat a healthy breakfast When you have a long day ahead of you, eating a nutritious and filling breakfast is important to get the energy you need for the day. One study showed skipping breakfast increased participants’ risk for Type 2 diabetes. While there’s no specific time where you need to eat breakfast, the general recommendation is to eat within two hours of waking up. Worried about making time for breakfast in your morning routine? Consider buying quick-to-make frozen breakfasts, like bowls or burritos. Alternatively, prepare breakfasts ahead, such as overnight oats or protein-packed muffins. Other easy options include yogurt and hard-boiled eggs.
Take a shower Include a quick shower in your morning routine to help you wake up and be clean. Wash your body to get rid of dead skin, sweat, and bacteria that may have built up while you slept. Taking a shower may also help wake you up if you take one every day around the same time, as it can become a circadian marker or cue to your body that it’s time to wake up. Turn the shower to cold water for 5 minutes to feel more awake. According to research, immersion in cold water could release hormones that wake you up—so you’re more alert and attentive during the day.
Practice proper dental hygiene In the morning, you may be tempted to skip brushing your teeth and flossing. However, this leaves you with bad breath and can contribute to poor dental health over time. Incorporate brushing and flossing into your morning routine. That way, you’ll have fresh breath and prevent cavities and other problems.
Get dressed for the day Even if you’re working from home or not planning to go out, add getting dressed to your morning routine. During the COVID-19 pandemic, psychologists encouraged people to get dressed to help keep a routine and even make you feel good. One study found that when people felt positive about the clothes they wore, there were positive effects on their emotion, sociability, and work competency.
Drink water Add hydration to your morning routine. We all need to hydrate throughout the day for our bodies to work their best and perform essential functions. Get a head-start on hydrating by drinking a glass of water when you wake up. One study found that drinking one glass of water in the morning reduced thirst, anger, fatigue, and poor mood. Clissold recommends having a liter of water with lemon ready for you to drink in the morning. “There’s a powerful thing you can do, where you charge the water up with your intention,” she says. To do so, imagine what you need from the water, be it hydration or cleansing, as you drink.
Take vitamins If you take daily vitamins, make taking them a regular part of your morning routine so you don’t forget a dose. Energizing vitamins like B12 should be taken in the morning instead of at night. That way, they won’t keep you awake when you’re trying to go to bed. Pay attention to whether you need to take your vitamins with food or water (if they’re fat- or water-soluble).
Reflect or journal Carve out 10 to 15 minutes in your morning routine for journaling (or reflection, if you don’t feel like writing). Journaling has several benefits, from allowing you to improve your communication skills and reduce stress to strengthening memory and finding creative inspiration. Examples to try include a dream journal recounting your dreams, and a gratitude journal listing things you’re thankful for in that moment. Alternatively, keep a diary where you can recount yesterday’s events or track your progress toward personal goals.
Get an easy task done Cross something small off your to-do list to add productivity into your morning routine. For example, feed your pets or water any plants. Fold yesterday’s clean laundry. If you have kids, prepare them after-school snacks like sliced apples. No matter the task, getting it done in the morning means you won’t be worrying about it all day.
Call a friend or relative If you know your friends and family are probably awake (and not too busy with their own morning routines), consider giving them a call. Three studies found that participants who had an engaging conversation with a friend experienced benefits such as decreased feelings of anxiety and loneliness, better perceptions of stress, and boosted feelings of connection compared to a control group.
Make your bed While there’s not a lot of research on the benefits of making your bed, it’s popularly believed that doing this small act can put you in a productive mindset. This is the belief of Naval Admiral William McRaven, who wrote a bestselling self-help book called Make Your Bed: Little Things Can Change Your Life...and Maybe the World. The National Sleep Foundation also conducted a survey in 2022 which found that people who make their bed in the morning report sleeping better because they’re in a tidy environment.
Tidy your house Set aside 10 to 20 minutes in the morning for tidying. If you’re unsure where to start, think of little tasks that make a difference. For example, straighten couch cushions and dust in the living room area. Make sure dirty laundry is in a basket or hamper. Load the dishwasher and quickly wipe any residual stains from the counter. These little actions allow you to spend the rest of the day in (or come home to) a cleaner house. While tidying may become part of your routine, you don’t need to do the same tasks every morning. Shift your routine as needed—there may be days when other parts of your routine need more attention than any minor messes.
Do something creative Take five or 10 minutes to do a creative activity as part of your morning routine. Studies show that creativity can have a positive impact on subjective well-being, or how you evaluate your life based on positive and negative emotions and satisfaction. Try coloring in an adult coloring book, learning a new instrument, or snapping artsy pictures outside.
Light a candle There’s limited research on whether lighting a candle can have psychological benefits. However, many people find their scents calming and pleasing. As long as you don’t have any allergies or medical conditions like asthma, add lighting a candle to your morning routine. Inhaling your favorite scent might put you in a better mood for the day ahead. Make sure to safely place your candles away from curtains and flammable objects. Blow them out before leaving a room. Don’t ever leave them unattended.
Listen to calm music Put on your favorite tunes to relax and listen—or use them as the soundtrack while you cross something else off your morning routine list. Research suggests that music can improve your mood and focus, while reducing stress. Specifically, listening to music can help you regulate arousal and mood.
Take a morning fitness class Combine the health benefits of working out with the social benefits of being around others by taking a group fitness class. Look into program offerings at your local gyms and fitness centers to find something that works for your schedule. It doesn’t have to be a daily part of your morning routine—many classes only meet once or twice a week. Popular group fitness classes include yoga, pilates, cycling, zumba, and cardio intensives.
Watch a nature documentary Make it part of your morning routine to watch a few minutes from a nature documentary to get potential emotional benefits. One study found that participants who watched a clip from Planet Earth felt increased awe and gratitude. Other studies on viewing nature images and videos found participants experienced an increase in prosocial tendencies like kindness.
Cuddle with your partner Tap into the potential health benefits of cuddling by adding the simple action to your morning routine. Cuddling promotes the release of oxytocin, a hormone which helps you deal with stress. It may also lower your blood pressure and stress levels and relieve pain.
Play a word game or puzzle Start your morning with mental stimulation by playing a word game or solving a puzzle. Popular games to try include Wordle and newspaper crossword puzzles. In a study of 19,000 participants, adults over 50 who played word and number puzzles regularly performed better on tasks that assessed their attention, reasoning, and memory.
Avoid social media and news When you see content like negative news or social media posts that cause jealousy or anger, it could make you irritable or depressed throughout the rest of your day. Skip using your phone to check social media or the news during your morning routine to avoid any potential ill effects on your mood.
Example Morning Routines to Try
SAVERS (The Miracle Morning Routine) SAVERS is a popular morning routine from the 2012 productivity book The Miracle Morning by Hal Elrod. SAVERS stands for silence, affirmations, visualization, exercise, reading, and scribing (writing). To implement this morning routine, meditate or sit silently right when you wake up to calm your mind. Then, write or say an affirmation about what you want to accomplish that day and who you have to be to accomplish it. Visualization refers to visualizing living your ideal day for five minutes. It’s kind of like daydreaming, but more focused. Finally, do some kind of brief exercise, read around 10 pages a day, and do some kind of journaling or writing.
The 20-20-20 Morning Routine (aka The 5 AM Club) The 20-20-20 morning routine is a popular idea from the 2018 book The 5 AM Club by Robin Sharma. The book suggests you wake up at 5am and spend the hour alone focusing on your well-being. To do this routine, you break the hour from 5am to 6am into three 20-minute chunks. First, spend 20 minutes exercising. Do whatever physical movement you like best—and feel free to vary what you do from one day to the next to work out different parts of your body. Second, spend 20 minutes on reflection by meditating and journaling. Focus on practicing mindfulness and gratitude in both tasks. You may also try to set and track goals when you journal. Finally, spend 20 minutes on learning or growth by reading. Read a self-help book, a novel by your favorite author, or an educational article. Whatever you read, make sure it’s something that stimulates your mind.
Celebrity Morning Routines If you’re looking for an example of a routine from a successful person, consider copying a celebrity’s morning routine. Read interviews with celebrities where they discuss their daily habits, routines, and rituals. Many of them are simple and easy to replicate, although some of them may involve expensive or time-consuming practices. For example, reports claim that actress Jennifer Aniston wakes up at 4:30am on work days and drinks hot water with lemon. She washes her face and meditates for 20 minutes before having a protein shake. Then, she works out before going to work.
Morning Routine FAQs
Do you have to eat breakfast? While you don’t have to eat breakfast if you’re not hungry in the morning, studies suggest eating breakfast has physiological benefits. The primary benefit is energizing you for the day, though it’s also tied to lowering your risk of developing Type 2 diabetes and increasing alertness and focus.
Do you have to get up early to do a morning routine? It depends. When crafting a morning routine, consider how many things you want to do and are able to accomplish. You may need different routines for work or school days and weekends, depending on what time you must leave your house. As long as you’re getting seven to nine hours of sleep a night, you can wake up whenever you need to. “On weekdays, maybe [your routine] is something that's really focused on getting you mentally sharp and where you set some intention for what you want to get done for the day,” Possing says. “On weekends, it's more slow and luxurious. You want to relax and play.”
Which is the best morning routine? There’s no one morning routine that’s considered the best. While some routines are more popular than others, what works for you will likely be unique. Instead of looking for a scientifically backed morning routine, adopt healthy habits that have a scientific basis and that you feel work for you personally.
How do you stick to a morning routine? According to research, frequency and consistency are key to developing a new habit. Turn your morning routine into a habit by practicing it daily and consistently in the same context. That means trying your best not to miss any days, as well as trying to do your routine around the same time and in the same order every day. When you’re first starting a morning routine, take small steps, says life coach Jennifer Butler, MSW. Start with a short, easy routine like waking up 10 minutes early to drink water and journal about what you’re grateful for. After two weeks, increase the routine to 20 minutes. Keep going for 30 days to create a new habit.
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