Incorporating morning self-care habits and stacking them can lead to better wellness and contentment. Adding small routines to your morning can have powerful beneficial effects over time. Here is the ultimate and simple morning routine checklist that is backed by science- so you know it works!
The Simple Morning Routine Checklist
Here are the things I do each morning with have positively impacted my life. I know they will help you too!
1. Early Rise and Shine
Start your day an hour early before your “official” tasks begin. Use this uninterrupted time for morning self-care. Research shows that feeling rushed can increase the stress hormone cortisol and cause anxiety. Waking up an hour early and having positive morning habits can reduce anxiety and “rushing woman syndrome”.
2. Gratitude Meditation
Now that you’re up early, ground yourself with gratitude practices. Research has shown that being grateful increases serotonin and reduces stress and anxiety. It also combats negative thinking. Morning meditations of gratitude create a sense of peace and contentment.
3. Set Intentions and Visualize Success
Plan your day with purpose. Take a moment to set intentions and visualize success. See yourself going through your day with ease, grace, and flow. Envision yourself confident, effective, and meaningfully productive. Visualization is a proven method many successful people use before performing an activity. Athletes have been using this manifestation method to improve their performance for years!
4. Hydrate and Detox
Start your morning with a glass of water and a squeeze of lemon to rehydrate and detox. Lemon juice has been proven to detox the liver and add vitamin C to your diet. You may also use clove water to detox as well. Clove water improves digestion and may support weight loss.
5. Move Your Body
Doing small short intervals of high-intensity activity or high-intensity training (HIIT) has been proven to increase overall fitness and increase serotonin and dopamine. If cardio is not your thing in the morning, try a low-intensity fitness routine such as yoga or wall pilates, to improve strength and flexibility.
6. Consider Intermittent Fasting
There are many benefits to intermittent fasting such as improved gut health, weight loss, and hormonal balance. The morning may be the best time to incorporate fasting. Try pushing breakfast back an hour or two. A 13-hour fast can be achieved by stopping eating by 7 pm the night before and eating at 8 am the next day. This is very doable for most and has many proven benefits.
6. Do Something New
Doing something new, even if it’s a small thing, can create new neural pathways in your brain. Try brushing your teeth with your left hand, do a crossword puzzle, or read a chapter in that book you always wanted to dig into.
7. Recite or Listen to Positive Affirmations
We are what we think. Research has proven that positive thinking can attract positive results. Instead of putting on the news, stay in a positive frequency and repeat positive affirmations or listen to a positive podcast to improve your mental and emotional health.
8. Morning Journaling
Journaling and writing down your feelings is proven to be therapeutic. You can also journal your dreams and desires as well as list everything you are grateful for each day.
9. Soak in Morning Sunlight
Basking in the sun’s early rays is proven to have many beneficial effects. Spending a few minutes outdoors, absorbing natural sunlight, is a great way to get vitamin D. Exposure to sunlight in the morning can also regulate your circadian rhythm, enhance mood, and improve sleep quality.
Why Morning Routines Are Important
Research shows that successful morning habits positively impact mental and physical well-being. Being intentional and mindful about what you do in the morning can improve your mood as well as productivity. Using a proven and effective morning routine checklist such as this one, is a great way to stack healthy habits that compound over time.
Prep the Night Before
Productive mornings start the night before. Prepare the night before by going to bed early and having good sleep hygiene practices. If you are fasting, meal prep for the next day to make your A.M. routine easier.
Create A Powerful Morning Ritual For Success
By incorporating these morning activities, you can start your day right. Morning self-care is one of the most important things you can do to improve your wellness. By being intentional about your morning, you can have control of how your day starts. What are you waiting for? Start using this morning routine checklist today to be a better version of you tomorrow!
Get Your Free Morning Routine Checklist Now!
Here’s everything I do in the morning to help improve my wellness and be more intentional. I love using these daily habits for self-improvement!
Morning Routine Checklist Inspiration
Need more inspiration to get started? Check out these great resources that I use everyday!
- Mel Robbins, The High 5 Habit
- Regan Hillyer, 9 Minute Morning Mediation
- Vishen Lakhiani, 6-Phase Meditation
