Transform Your Day with This Healthy Morning Routine List
We’ve all had those mornings where everything feels off. But what I’ve learned is that a structured morning routine can totally transform how the rest of your day unfolds. This isn’t just about productivity—it’s about feeling happier, healthier, and more in control. Whether you’re looking to improve your physical health, mental focus, or just start your day with intention, this routine is for you.
I’ve put together my favorite morning steps that have worked wonders for me. Whether you're in your 20s or 40s, this routine is designed to optimize your day. Let’s dive in!
Why a Morning Routine Matters
A morning routine is more than just checking boxes—it sets the tone for your entire day. When you start with healthy habits, it’s easier to stay energized and focused. A good morning routine helps you create the mental and physical foundation needed to thrive.
Step 1: Get Outside for 10 Minutes
In college, I was constantly surrounded by dark, artificial lighting, which only made me feel more tired and drained. My mood often matched the gloominess of my surroundings. But now that I’m home and have ten times as much natural light, I feel more positive and energized. It’s made such a huge difference!
Try to stand near a window or get outside for 10 minutes to soak in that natural light.
Experts say if it’s cloudy, stay out for five minutes longer, and if it’s rainy, aim to stay outside even a little longer to reap the benefits.
It’s a simple but powerful way to boost your mood and wake yourself up.
Step 2: Get Moving – Resistance Training, Cardio, Pilates
Why Exercise Matters
Exercise is crucial for setting the tone for a productive day, but it doesn't need to be complicated. I enjoy walking as a low-impact workout, whether outside or on the treadmill. Walking wakes me up, clears my head, and gives me a burst of energy.
If you’re looking for more ideas on how to incorporate different styles of exercise, refer to my blog post here where I talk about:
Resistance training for strength and endurance.
Cardio for heart health and stamina.
Pilates for flexibility and core strength.
My morning pilates with video instructor Tracey Mallett!
Step 3: Make a Protein-Packed Breakfast
After working out, it’s time to fuel your body. A key part of any healthy breakfast is making sure you get 20 to 30 grams of protein. This amount helps with muscle recovery and keeps you fuller for longer.
Here’s what I typically eat:
Three scrambled eggs or two eggs on toast with fruit.
Other options: smoothies with protein powder or Greek yogurt with nuts and seeds.
my morning breakfast
Since adding this much protein to my breakfast, I’ve noticed I’m less likely to snack later in the day, and I feel much more energized.
Pro Tip: While you’re making breakfast, pop in your favorite podcast or audiobook for some early morning inspiration.
I’ve been listening to the audiobook for Atomic Habits by James Clear while I make and eat my breakfast!
Step 4: Practice Gratitude and Set Your Intentions
The Power of Gratitude
After breakfast, I spend a few minutes focusing on gratitude. I write down three things I’m grateful for—it helps shift my mind to a positive space.
Then, I write down three tasks I want to accomplish that day. This keeps me focused and gives my day a clear purpose.
You’d be surprised how much writing down even small things you’re thankful for can improve your mood. It doesn’t have to be huge; sometimes, I’m just grateful for a good cup of coffee or nice weather.
Step 5: Activate Your Mind with Writing or Reading
This is when I grab my coffee and get to writing a blog post. I know it doesn’t have to be perfect, but sitting down and putting my thoughts into words helps wake up my brain. Writing or reading something first thing in the morning really helps kickstart your mental focus for the day ahead.
Whether it’s journaling, working on a project, or reading a book, engaging your mind early on will set you up for a productive day.
Even 15 minutes of focused activity can make a difference.
Uploading Images for One of My Blog Posts!
Step 6: Optional Meditation
If you’re like me and struggle with anxiety, I highly recommend incorporating meditation into your morning. I’ve found that using the Headspace app has made a huge difference in how I manage my anxiety.
You can check out my blog post here on how it’s helped me. Even if it’s just five minutes, a little meditation can help clear your mind and calm any nerves before starting the day. You don’t need to be an expert—just some deep breathing or guided meditation can work wonders.
Step 7: Take a Shower and Enjoy Some Me-Time
Skincare Routine and Relaxation
After all the morning activities, it’s time to clean up! I love taking my shower while listening to a podcast or YouTube video I enjoy. It’s a great way to unwind while still filling my mind with something positive.
And skincare? I look forward to it every morning. I’m lucky enough to work for an amazing brand, Irene Forte Skincare, which combines science and nature for the most soothing and therapeutic skincare routine. It’s rooted in spa expertise, which makes my skin feel nourished, plump, and moisturized every single day.
Knowing my skin is taken care of keeps me feeling confident all day long.
Bonus: Now’s also the perfect time to apply lotion, body oil, or even self-tanner if you’re feeling it. Taking care of your body can be as relaxing as it is rewarding!
My skincare obsession
Step 8: Get Outside Again If You Can
If you can squeeze in a few more minutes outside before diving into your work or daily tasks, do it! This is when you can enjoy your coffee outside or take your dog for a walk. Even just a few more minutes outdoors can boost your mood and give you that final burst of energy to tackle the day.
Walking my fat dog around my neighborhood. Not an easy task.
Conclusion: Build Your Own Routine
This routine is one that’s worked for me, but it’s all about finding what works for you. The key is consistency—try adding in a few steps at a time and see how it feels. You don’t need to spend hours perfecting your routine. Start small, stay consistent, and over time, you’ll notice how much it transforms your day.
