The Perfect Morning Routine

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By Alicia Cox, MA, AMFT

Mornings are not always easy. If you need to get up early for work or other commitments or were up late and did not get much sleep, mornings may be your worst enemy. Developing a healthy routine in the morning can help you feel ready for the day ahead, even when your body is telling you to go back to bed. Not everyone’s routine will look the same, but there are a few practices you should follow that will allow your body to wake up and be ready to tackle the day.

Practice Mindfulness
Incorporate at least one mindful activity into your routine each day. Mindfulness means bringing awareness to the present moment. Your focus should be centered on your thoughts, feelings, bodily sensations, and the surrounding environment through a nurturing lens. Doing one routine activity mindfully each morning can help shift your attention away from any ruminating thoughts and into the present moment. Being more present can help you increase positive emotions and reduce negative emotions. By focusing your attention on something positive, we are allowing ourselves to let go of stress and feel prepared to face the day.

To practice mindfulness, choose one activity and complete that activity mindfully. You could brush your teeth; take a shower or bath; or get dressed while focusing your full attention on that activity. Making mindfulness part of your daily routine will allow the skills associated with mindfulness to grow stronger so you can more easily access those skills when needed in other capacities.

Slow Down
Another important concept to include in your morning routine is to not multi-task. If you are like many people, your daily routine is already fast-paced and stressful. One way that I incorporate slowing down into my morning routine is by sitting down to eat my breakfast. I used to grab my breakfast and eat it on my way out the door, which caused me to feel stressed and rushed before even getting to work. By slowing down my morning activities like eating breakfast, I can better manage my mood and feel more in control of my emotions.

Give Gratitude
One of the most important things you can do for yourself each day is to practice gratitude. In the morning, before getting out of bed, list two to three things you are currently grateful for in your life. It may seem inauthentic at first, but there is science that supports the many positive benefits for your mind and body that practicing gratitude will bring. Incorporating a regular gratitude practice to your routine can significantly increase well-being, life satisfaction, quality of sleep, immune health, compassion, and kindness. The more regularly you give gratitude, the stronger gratitude will grow. Giving gratitude each morning will help you start the day with a positive mood, even when you may be dreading the day that lies ahead of you.


Mindfulness Defined. (n.d.) Retrieved July 31, 2019, from

Carpenter, D. (2019) The Science Behind Gratitude (and How It Can Change Your Life)
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