Over the years, I’ve learned that a strong morning routine makes a big difference in how I feel about myself. It gives me a sense of accomplishment right from the start, even before the day fully begins. However, these routines don’t come easily, and I have struggled to stick to a good one for longer than 3 months. They’ve been shaped by trial and error, from hitting the snooze button to rushing around and even forgetting my prepped lunches for work. But I’m always looking for ways to improve. So, starting this January 2025, I’m focusing on refining my morning routine again to see how it impacts my day. After all, it’s well known that a structured morning sets the tone for everything that follows.
If you’re like me and feel overwhelmed by the idea of creating the perfect morning routine, don’t be too hard on yourself. It takes time, and it doesn’t happen overnight. There will be plenty of trial and error, and at times, you might have to force yourself out of bed early (especially if you’re a night owl like I am). Be patient and kind to yourself. Focus on making one small adjustment at a time until you build a routine that feels sustainable, natural, and leaves you with a sense of accomplishment. I’ve done the research for you and have found out what an “optimal” morning routine looks like, so if you’re stuck, you could also try “My Updated Morning Routine for 2025“” if you need somewhere to start.
Start small and prioritise
When I started thinking about my updated morning routine, I knew there were many things I wanted to change, but I knew I couldn’t do them all at once as that was too overwhelming. So, I’ll be starting with the hardest habit of all….waking up earlier. There are two methods I have found worked for me over the years, one more harsh than the other:
1. Start strong on monday
Set your alarm for your desired wake-up time on Monday morning, and when it goes off, get up immediately. Place your phone or alarm clock across the room so you have to physically get out of bed to turn it off. Once you’re up, stay up. Wash your face, turn on the lights, and get moving. Yes, you’ll feel tired that first day, but this jumpstart helps reset your circadian rhythm. I rely on this method after holidays when I need to snap back into a productive routine quickly.
2. Gradual adjustments
If you prefer a gentler approach, adjust your alarm by 10–15 minutes earlier each day. This gradual shift is a kinder way to reset your body and mind without the shock of an abrupt change. You’ll feel less groggy as your sleep schedule naturally aligns. Previously when I’ve slipped out of my morning routine but have a busy week ahead and want to get back on track, this is my go-to strategy.
Whether I try method one or method two, once I wake up early enough in my day, I will add in my next highest priority which is movement (more about this movement below). Yours does not have to be the same, you might prefer to meditate, read a book, or journal but the idea is that you do something that is important to you and will set you up to have a successful day.
Try habit stacking
Have you heard of habit stacking? To break it down simply, it means doing a habit or task that you enjoy and then right afterwards or at the same time (if possible), completing another habit that you tend to have more difficulty with. You want to link the enjoyable and less enjoyable habits together. For example, I love my morning coffee, so instead of doom-scrolling before work, I could have my coffee at home at the same time as I journal. It is a simple trick that I plan to use to help me keep up the habit of intentional journaling, and keep my goals at the forefront of my mind. This habit-stacking concept was made popular by James Clear in his book Atomic Habits: https://jamesclear.com/atomic-habits.
My old morning routine
- Wake up at 7 am and jump straight in the shower. I’d also brush my teeth in the shower.
- Do my skin care and make-up.
- Get Dressed.
- Grab my lunch out of the fridge and head to work.
- Have a coffee at work and no breakfast. My first meal would be between 11 am-2 pm.
This routine takes me 30–45 minutes each morning, and can sometimes leave me feeling rushed and anxious to start the day, especially if I hit snooze a couple of times. Definitely not the vibe I want to start the day with!
My updated morning routine for 2025
Below I’ve outlined the order in which I will be updating my morning routine. The main goal is to wake up earlier. Once I’ve achieved that, I’ll incorporate in washing my face, then getting sun exposure, then adding in movement and so on and so forth. I’ll keep adding in the habits on the list below as I go. The idea is to not overwhelm myself and do too much at once.
- Wake up:
- Set my alarm for 6 am each morning Monday-Friday.
- Get out of bed and put my gym gear on.
- Avoid any screens.
- In a study by Chaput et al. (2020), they noted that waking up at the same time every day helps regulate your circadian rhythm, which leads to improved sleep, better alertness, and also may improve overall health.
- Eventually, this will include the weekends as well as the aim to wake up naturally around 6am 7-days a week.
- Wash face:
- Wash my face with lukewarm water (lukewarm so it doesn’t flare up my rosacea).
- This should give me a quick boost of alertness.
- Sun exposure:
- Head outside to get sun exposure for 5-10 minutes.
- Dr Huberman talks about the benefits in his podcast: https://ai.hubermanlab.com/clip?sids=chunk_49433. Studies showed that waking up earlier and getting sunlight exposure improved mood and cognitive performance.
- Movement:
- This could be going for a walk outside, pilates, yoga or weights.
- The total exercise time could be anywhere from 15-60 minutes.
- I find that I am more likely to exercise in the morning as after work, I am tired and lose motivation.
- Exercise gets the lymphatic drainage system working, which is responsible for your immunity and keeping your body healthy by removing toxic build-up (Null et al., 2023).
- To get the lymphatic system moving, it is recommended to do exercises like walking, marching, dancing, yoga, and Tai Chi which causes your muscles to work hard and pump your body’s lymph fluid around and remove toxic products accordingly (Li et al.,2023).
- Journal:
- I aim to implement this habit more regularly for 10-20 minutes, Mon-Fri, while enjoying my coffee.
- When I journal, I find I stick to my goals more easily. You can read about the benefits of journaling here.
- Meditate:
- This is a habit that I have been off and on for over the past year and haven’t stuck with it long enough to reap the rewards.
- Doing this as part of a morning routine should help me stick to this habit.
- I aim to do 5-10 minutes daily and will look to increase over the year.
- In a study by Berardi et al. (2023), it was found that meditating in the morning was significantly associated with better short-term engagement and long-term use.
- Another study by Basso et al. (2018), showed that meditation can improve mood, attention, memory and emotional regulation, which enhances cognition. The study also showed meditation decreased anxiety and negative moods (Basso et al., 2018).
- Breakfast:
- Majority of my adult life I have always skipped breakfast so I am bringing it back in to see how it affects my daily eating habits and moods.
- I’ll start by incorporating lighter meals that are higher in protein. This could be a protein smoothie, greek yogurt and berries, or eggs and avocado.
- Studies show that having a breakfast high in protein helps with hunger levels, reduces food noise and rewards, and can even help with overall diets in overweight or obese teenage girls – what a win! (Leidy et al., 2013).
- After the above, it will be the usual shower, skincare, make up and get dressed!
Adjust your routine to suit your specific needs
I’ll be exploring, refining, and testing my morning routine until I discover one that truly works for me. I aim to incorporate habits and structures backed by science and proven to boost well-being but that doesn’t mean you have to follow the same approach. You might prefer spending your morning catching up on your favourite TV show, listening to the radio, or reading a book in bed. Whatever you choose, it should align with your preferences and goals. Start with what feels natural, introduce one habit at a time, and gradually build on it as you go.
Why having a morning routine is worth it
Whenever I have a consistent morning routine, that includes something beneficial for my mind and/or body, I always get closer to my goals. This is exactly why I am bringing it back!
If you’re ready to get started with your own routine just remember that it doesn’t have to be perfect. Start slow and see where you are in 6 months to a year. If you stick to it I’m sure you’ll be a lot closer to that person you’ve always wanted to be.
If you’re curious to see how I get on or if it has made any major improvements to my life, check back in a few months!
Until next time,
Greta @ How To Turn Your Life Around
References:
Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2018). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220. https://doi.org/10.1016/j.bbr.2018.08.023
Berardi, V., Fowers, R., Rubin, G., & Stecher, C. (2023). Time of day preferences and daily temporal consistency for predicting the sustained use of a commercial meditation app: Longitudinal Observational study. Journal of Medical Internet Research, 25, e42482. https://doi.org/10.2196/42482
Chaput, J., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., Ross-White, A., Zankar, S., & Carrier, J. (2020). Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology Nutrition and Metabolism, 45(10 (Suppl. 2)), S232–S247. https://doi.org/10.1139/apnm-2020-0032
Huberman, A. (n.d.). The importance of sunlight exposure for circadian rhythm and mood. Huberman Lab Clips. Retrieved January 12, 2025, from https://ai.hubermanlab.com/clip?sids=chunk_49433
Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. American Journal of Clinical Nutrition, 97(4), 677–688. https://doi.org/10.3945/ajcn.112.053116
Li, Y., Meng, Q., Luo, B., Li, M., Fang, J., Allred, S. R., & Fu, M. R. (2023). Exercises in activating lymphatic system on fluid overload symptoms, abnormal weight gains, and physical functions among patients with heart failure: A randomized controlled trial. Frontiers in Cardiovascular Medicine, 10, 1094805. https://doi.org/10.3389/fcvm.2023.1094805
Null, M., Arbor, T. C., & Agarwal, M. (2023). Anatomy, lymphatic system. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK535424/
Disclaimer:
The content shared on this blog is for informational and educational purposes only. While I strive to provide accurate and well-researched information to help you create the perfect routine, please note that I am not a licensed medical or health professional. Always consult with a qualified expert before making significant changes to your lifestyle, health, or wellness routines.
Additionally, I aim to link reliable and relevant research articles to support the information I share. However, as this blog is managed by a single individual at this time, there may be instances where an incorrect article is linked due to human error. If you notice a mistake or have concerns about a reference, please feel free to reach out so I can address and correct it promptly.
Creating routines is a journey, and mistakes are part of the process for all of us including me. Thank you for your understanding and support as we learn and grow together!