With so many beautifully curated “A Day in My Life” videos filling our feeds, the idea of creating a morning routine can feel overwhelming. How do people find time to train for a marathon, make the perfect matcha latte, cook a protein-packed breakfast, and journal their most poetic thoughts—all before 9 a.m.?
If you’re someone who can tackle a dozen tasks before sunrise, more power to you. But if the thought of doing even half of that feels stressful, don’t dismiss morning routines just yet. Having one—even a small, simple one—is better for your mental and physical health than having none at all.
“Our days are often packed with external pressures like work deadlines, bosses, and social obligations,” says Shannon O’Neill, PhD, a licensed psychologist and assistant professor of psychiatry at Mount Sinai. “A morning routine can be a way to reclaim a part of your day just for yourself.” At its heart, a morning routine sets the tone for your day and gives you a sense of accomplishment right from the start. And who wouldn’t want that?
The Science Behind Routines
According to O’Neill, having a morning routine can reduce indecision, provide stability, and bring a sense of calm. “Starting your day with intention helps lay the foundation for what comes next, especially for those dealing with sleep issues, depression, or anxiety,” she explains. “When life feels chaotic, a morning routine can act as an anchor—regulating emotions, promoting wellness, and giving you a sense of control.”
Thea Gallagher, PsyD, a clinical associate professor of psychiatry at NYU Langone Health, agrees and adds that research shows early morning light—whether natural or from a sunrise-simulating device—can help kickstart your day. Morning movement is also proven to stimulate the mind and help you stay focused on your goals. If you struggle with sleep, she says setting a consistent wake-up time can help reset your body clock and improve sleep quality.
How to Create a Morning Routine That Works
No matter what kind of morning habit you choose, the key is to make it doable. Gallagher suggests starting by picking a wake-up time you can actually stick to. For example, if you normally wake up at 8:30 a.m., don’t aim for 5:45 a.m. right away. Instead, try waking up 15 minutes earlier, then 30, and slowly work your way toward your ideal time. “There’s no magical morning hour,” she says. “You have to find what works for you and your lifestyle.”
Next, choose a habit that enhances your life in a way you’ll look forward to. Whether it’s journaling or an early Pilates class, healthy habits should make you feel good and become easier the more you do them.
And don’t be too hard on yourself if you hit the snooze button now and then. It takes time to build a routine that sticks. If you find it hard to stay consistent, Gallagher recommends reflecting on what might be holding you back mentally or emotionally.
Best Morning Routine Ideas
If you’re not sure where to start or want to try something new, experts suggest:
Journaling
Inspired by the viral Louise Carmen method…From morning pages inspired by The Artist’s Way to digital journals, journaling is more popular than ever. You might try a gratitude journal to reflect on what you’re thankful for, or begin your day with some personal reflections. According to Gallagher, even writing a simple to-do list can help you start the day on the right track. “It can make your day feel more manageable,” she explains. “And you’ll feel a greater sense of accomplishment and efficiency when you meet the goals you’ve set.”
Meditate
Meditation has been shown to reduce stress and anxiety, improve mood, and enhance sleep and focus. While you can meditate anytime, making it part of your morning routine can set a positive tone for the rest of the day.
Drink Coffee Mindfully
Turn your daily coffee into a mindful ritual. Experts suggest using this time to be present and intentional. Gallagher shares, “I do it every day. Even if it’s just five minutes with my kids around, I sit down with my coffee and just be in the moment.”
Eat Breakfast
Starting your day with a balanced meal is always a good idea. Research shows that breakfast can boost your metabolism and give you energy.
Take a Walk
Walking offers many benefits, and even a short stroll can make a big difference in your morning. “It doesn’t have to be a lot,” says Gallagher. “Maybe just walking to your mailbox and back. Even seven to 11 minutes of walking in the morning can be really beneficial.”
Try a Cold Shower
A cold shower can give you an energizing jolt in the morning. Studies indicate that cold therapy can improve mood, strengthen the immune system, and reduce chronic pain and inflammation.
How to Stick to a Morning Routine
As mentioned earlier, O’Neill recommends setting a consistent wake-up time each morning. “This is the absolute best thing you can do for yourself,” she says. “Starting your day at the same time offers numerous benefits—it sets your circadian rhythm, regulates mood, and builds your sleep drive—making it easier to establish other routines.”
Next, identify your personal goals. While you might want to do everything, it’s more effective to focus on one thing at a time. “Ask yourself, ‘What do I value?’ or ‘Am I trying to build a life around gratitude, calm, physical health, or high energy?’” she suggests. “People want to live with intention, so find a routine that gives you meaning and purpose.”
That’s why starting small, rather than trying to do too much, will help you stick with a routine. Once you get comfortable, you can let it evolve naturally. Gallagher adds that it’s important not to be too rigid or strive for perfection. Work with what you have and how you feel. “Create a routine you actually want to do,” she advises. “When we get caught up in ‘shoulds,’ guilt, shame, or comparison, that’s when problems arise.”
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Frequently Asked Questions
Frequently Asked Questions About The Power of a Morning Routine
1 What is a morning routine
A morning routine is a set of habits or activities you do consistently each morning to start your day intentionally and productively
2 Why is having a morning routine important
It helps set a positive tone for the day boosts productivity reduces stress and improves mental and physical wellbeing
3 What are the key benefits of a morning routine
Benefits include increased focus better time management higher energy levels improved mood and a greater sense of control over your day
4 How long should a morning routine be
It can varyanywhere from 10 minutes to an hour or more Start small and adjust based on your schedule and goals
5 What are some simple activities to include in a morning routine
Examples drinking water stretching journaling meditating reading or planning your day
6 Im not a morning person Can I still benefit from a morning routine
Absolutely Even a short simple routine can make a big difference and you can tailor it to fit your natural rhythm
7 How do I create a morning routine that works for me
Start by identifying your goals choose 13 activities you enjoy and practice consistency
8 What if I dont have time for a morning routine
Even 510 minutes can be effective Focus on highimpact activities like hydration deep breathing or setting intentions
9 How can I stick to my morning routine
Prepare the night before start small track your progress and be patient with yourself as you build the habit
10 What are common mistakes people make with morning routines
Trying to do too much too soon being too rigid or comparing their routine to others Flexibility and simplicity are key
11 Can a morning routine improve mental health
Yes Activities like meditation gratitude journaling or light exercise can reduce anxiety and boost positivity
12 Should I include exercise in my morning routine
If it fits your goals and schedule yes Even a short walk or stretch can energize you for the day