7 Steps to Build a Morning Routine That Supports Your Mind
Getting going in the morning can be difficult
Follow these 7 steps to help build your morning routine!
How you start your morning can set the tone for the rest of your day. If your mornings feel rushed, scattered, or stressful, chances are those feelings will follow you through your day like a shadow. The good news is that making a mindful morning routine can be simple, flexible, and most importantly supportive of your mental health.
Let’s explore how to create a morning routine that nourishes your mind without overwhelming it.
1. Start the Night Before
A smoother morning often begins with small decisions made the night before. These little acts reduce mental clutter and ease that “decision fatigue” that can hit first thing in the morning:
Lay out your clothes for the next day
Prep breakfast or lunch
Set your phone to “Do Not Disturb”
Reflect with a quick journal entry or gratitude list
2. Wake Up Gently, Not Jarringly
Ditch the blaring alarms and try a softer approach. Gentle wake-ups can lower cortisol spikes and help your nervous system transition more calmly into the day:
Play a calming playlist or nature sounds
Stretch before you even get out of bed
3. Check In With Yourself
Before jumping into texts, emails, or newsfeeds, pause and check in with yourself. Even 30 seconds of self-awareness can anchor you in the present and help you make more intentional choices for the day:
How am I feeling today?
What’s one word to describe my current state?
What do I need—mentally, emotionally, physically—right now?
4. Try a Low-Lift Mental Health Habit
The best mental health habits are the ones you can actually stick with. These mini-rituals can help regulate your nervous system and shift your mindset. Here are a few simple options that take 5 minutes or less:
Gratitude journaling: List 3 things you’re grateful for
Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4
Mindful sipping: Drink your tea or coffee slowly and with full attention
Affirmations: “I am grounded,” “I can handle today,” or make your own
5. Get Moving (Even a Little)
You don’t need to hit the gym at dawn to reap the benefits of movement. The goal isn’t performance—it’s simply to reconnect with your body. A quick walk, some stretches, or a short yoga flow can help:
Release endorphins
Reduce anxiety
Improve focus and energy
6. Limit Early Screen Time
Our phones contain a lot of useful tools that we might need to get our day started like the alarm, calendar, and weather app. However, diving into social media or the news right away can make us feel stressed and overwhelmed before the day has even begun.
Try to create a tech buffer zone in your first 30 minutes of being awake, this helps your brain wake up on your terms, not the internet’s:
Keep your phone on airplane mode
Swap scrolling for a book or podcast
Leave your phone charging outside the bedroom
7. Set an Intention (Not a To-Do List)
Before jumping into work mode, set an intention that’s about how you want to show up—not just what you want to get done. Intentions give your day a mental and emotional compass:
“I want to move through the day with patience.”
“I will be kind to myself, even when things go wrong.”
“I’ll take deep breaths when I feel overwhelmed.”
Build It Your Way
There is no “perfect” morning routine. Your routine should work for you - not stress you out. Start small, experiment, and build a rhythm that feels supportive, not performative. Try journaling about what your ideal morning looks like and take it from there! Remember, the goal is simple: to begin your day with intention, presence, and care.
