How to Create a Morning Routine When You’re Not a Morning Person
If you aren’t one of those people who wake up with the energy of a golden retriever on espresso, mornings can feel like an uphill climb. You hear all the time about how good it is to have a solid morning routine to start the day right, but you just can’t seem to get yourself moving before you have to make a mad dash at the last minute out the door.
Well, I’m here to tell you that you can still build a morning routine that supports your health, mood, and productivity all without trying to become a 5 a.m. sunrise chaser.
1. Start the Night Before
The biggest morning secret isn’t even about mornings, it’s about your evening routine. A consistent bedtime, screen-free wind-down, and a calm and comfortable sleeping environment can make waking up slightly less painful. Think: dim lights, herbal tea, a book (paper, not backlit), and giving your brain a break from scrolling.
Magnesium glycinate in the evening can help with muscle relaxation and sleep quality as well.
If you want to maximize your sleep in time, prep your breakfast the night before, pre pack your lunch, and lay out your clothes for the day. Anything you can get ready ahead of time just makes the morning so much easier.
2. Wake Up Slowly
If jolting awake feels like a harsh served punishment, try a gentle wake-up strategy.
A sunrise alarm clock that gradually brightens your room, or sleep with open blinds for the sunlight to naturally come in.
Soft music or a guided meditation
Opening the blinds, or better yet, head outside right away to let natural light into your eyes.
Avoid looking at screens first thing in the morning, if you use your phone as your alarm clock, consider purchasing a separate alarm clock so that you can avoid the blue light right as you wake.
Light cues help reset your circadian rhythm, and can also help improve your mood.
3. Keep It Simple (and Short)
Morning routines don’t have to be a 90-minute Instagram-worthy ritual. Start with three core actions you can commit to daily such as:
Hydrate: A glass of water before anything else
Move: A few stretches, yoga poses, or a walk around the block
Nourish: Begin your day with a wholesome breakfast that is high in protein to set you up for stable blood sugar through the day
Mindset: Five minutes of gratitude journaling, intention setting, meditation, or deep breathing to set you up in a positive outlook for the day
You can expand and add on later, but building consistency matters more than building complexity.
4. Stack Your Habits
Habit stacking means linking a new habit to one you already do. For example, if you always make coffee in the morning, start stretching in the kitchen and take three deep breaths while it brews, or when you brush your teeth, follow it with two minutes of affirmations in the mirror. Small, easy, repeatable and time saving so you can those few extra zzz’s you love.
5. Give Yourself Something to Look Forward To
If mornings feel like drudgery, hack your brains reward system by having something special to look forward to.
Some ideas:
A special hype playlist you only listen to in the morning
A fun straw to drink your favourite breakfast smoothie
Ten minutes of reading a book, or listening to a podcast you love before checking emails
The brain is more likely to cooperate when there’s a dopamine hit involved.
6. Mind Your Mornings on Weekends
If you completely abandon your routine on weekends, Monday will always feel like a slap in the face. You don’t have to wake up at exactly the same time, but keep your morning flow consistent so your body clock doesn’t rebel.
7. Switch it Up
If you are someone who gets bored with routine, plan a few different morning routines that you can switch up but still hit all of the goals you want to hit, they can also vary in length for those days when things don’t go according to plan but you still want to make sure we are tending to our bodies needs before we head off to work.
For example:
Routine 1: A slow coffee with gratitude journal and a 5 minute yoga flow
Routine 2: A jog around the block, followed by a power protein smoothie and a few minutes of your favourite podcast
Routine 3: 10 toe touches on the grass outside and one of your emergency frozen breakfast muffins reheated.
Here’s to better mornings, and better days as a result!