Mindful Morning Routines: How to Start Your Day with Intention

I can’t tell if this guide is for you or for me, as we both try to navigate the elusive art of creating a sustainable morning routine that begins with intention. If you’re anything like me, someone who’s chronically online, you’ve probably found yourself deep in the rabbit hole of TikTok, YouTube, or Instagram reels, watching one too many influencers preach the gospel of 5 a.m. wakeups, 6 a.m. Pilates classes, starting the day with a trio of beverages—a coffee, a glass of water, and a debloat drink—and somehow squeezing in a breakfast with at least 30 grams of protein…

But here’s the thing: have you noticed that these routines focus more on the act of ‘doing’ rather than ‘being’?

It’s all about checking off boxes, but where’s the intention behind it? The real secret to a successful morning routine isn’t just about what you do; it’s about how you feel and why you’re doing it in the first place. Setting intentions is the foundation that shapes how you build a routine that’s not just effective but also meaningful.

What is a morning routine?

A morning routine is more than just a set of tasks you do before heading out the door—it’s a foundation for how you approach your entire day. Picture this: waking up feeling refreshed, moving through a series of calming and energising activities that align your mind, body, and spirit, and stepping into the day with clarity and confidence.

Sounds dreamy, right?

That’s the power of a morning routine. It’s not about cramming in as many things as possible; it’s about curating a few intentional practices that set the tone for how you want to feel and what you want to achieve.

Your morning routine can include anything from meditation, journaling, exercise, or even just sipping coffee mindfully. The key is to do what feels good and what prepares you to tackle whatever the day throws at you.

But here’s the thing—it’s not one-size-fits-all.

What works for someone else might not work for you, and that’s totally okay. The beauty of a morning routine is that it’s personal. It’s your time, and you get to choose how to spend it.

My Personal Experience and Struggles with Creating a Morning Routine

I’ll be honest—there was a time when I thought morning routines were overrated. I’d see posts and videos about people who seemed to have it all together, with their perfectly curated routines, and I’d feel a mix of envy and disbelief. How could they fit so much into their mornings? More importantly, how could they wake up so early? I was a serial snoozer, dragging myself out of bed just in time to throw on some clothes and rush out the door.

My mornings were chaotic, and by the time I got to work or class, I already felt behind.

The problem wasn’t just the lack of time in the morning—it was the lack of intention. I realised that I was starting my day on autopilot, letting the chaos dictate my mood and energy. And when your mornings are a mess, it’s hard not to carry that mess into the rest of the day. So, I decided to make a change. I wanted to create a morning routine that would help me feel grounded and ready for whatever the day might bring.

It wasn’t easy at first. I tried different routines that just didn’t stick, either because they were too complicated or didn’t feel right. I’d set my alarm early with the best intentions but end up convincing myself that I deserved to sleep in just a little longer. It was frustrating because I knew the benefits of a good morning routine, but I couldn’t seem to make it work for me.

But I kept experimenting. I learned to let go of perfection and focus on what felt good and doable.

Slowly, I began to create a routine that worked for me—a mix of mindfulness, movement, and planning that helped me start my day with intention.

And let me tell you, it’s been a game-changer.

Why Do We Need a Morning Routine?

So, why bother with a morning routine at all? Why not just roll out of bed and see where the day takes you? While there’s nothing wrong with being spontaneous, having a morning routine can bring a sense of stability and control to your life, especially when your work or school schedule is hectic. Here are some of the key benefits:

1. It Sets the Tone for the Day: How you start your morning often determines how the rest of your day will go. If you begin with calm and focus, you’re more likely to carry that energy with you throughout the day. On the other hand, if you start your day stressed and rushed, it’s hard to shake that feeling. Believe me as someone who has commute 2 hours a day to work and is also a postgrad law student.

• It Creates Stability Amidst Chaos: Let’s face it—life can be unpredictable. Whether it’s an unexpected deadline, a tough class, or just the daily grind, things can get hectic quickly. A morning routine gives you a sense of stability and control, something you can rely on no matter what the day throws at you.

• It Encourages Mindfulness: In a world that’s constantly pulling us in different directions, it’s easy to lose touch with ourselves. A morning routine is an opportunity to check in with yourself, set intentions, and practice mindfulness before the busyness of the day begins.

• It Boosts Productivity: When you start your day with intention, you’re more likely to be productive. A well-planned morning routine can help you prioritise your tasks, manage your time better, and ultimately get more done.

• It Supports Mental Health: Taking time for yourself in the morning can do wonders for your mental health. Whether it’s through journaling, meditation, or a quick workout, these small acts of self-care can reduce stress, anxiety, and help you approach the day with a positive mindset.

Elements of a Morning Routine

I can’t stress enough that creating a morning routine doesn’t have to be, and shouldn’t be, complicated. It’s all about finding what works for you and incorporating elements that help you feel your best. Here are some ideas to consider:

1. Mindful Wake-Up: Start your morning with mindfulness, even if it’s just for a few minutes. This could be deep breathing, meditation, or simply taking a moment to express gratitude. The goal is to wake up your mind gently and set a positive tone for the day.

• Hydration: After hours of sleep, your body is dehydrated. Drinking a glass of water first thing in the morning can help rehydrate your body, kickstart your metabolism, and improve brain function. If you want to go that step further, add a pinch of salt to your water as soon as you wake up, this is primarily tied to maintaining adequate electrolyte levels.

• Movement: Whether it’s a full workout, a quick yoga session, or a brisk walk, moving your body in the morning can boost your energy, improve your mood, and set you up for a productive day. I won’t lie, I’m lucky if I can fit in a quick walk with my dog but literally even just a quick 5-minute stretch as you get out of bed can make a difference. Just implement what you can.

• Nourishment: Fuelling your body with a healthy breakfast is essential. It doesn’t have to be elaborate—just something that provides you with the energy and nutrients you need to start the day strong.

• Planning: Take a few minutes to plan your day. Whether it’s jotting down your to-do list, reviewing your schedule, or setting intentions, having a clear plan can help you stay focused and organised. This can be done on the train to work or in bed when you wake up (this can also help you ‘brain dump’ and clear your head).

• Personal Growth: Use this time for personal development, whether it’s reading, journaling, or listening to a podcast. Starting your day with something that inspires or educates you can be incredibly fulfilling.

• Self-Care: Don’t forget to include something that makes you feel good. This could be skincare, a quick meditation, or simply enjoying your morning coffee without distractions. It’s your time, so use it to care for yourself.

How to Create a Sustainable Routine for Your Lifestyle

Now that we’ve covered the benefits and elements of a morning routine, let’s talk about how to create one that’s sustainable for your lifestyle. Because let’s be real—a routine that feels like a chore or doesn’t fit into your life isn’t going to stick. Here’s how to build a routine that works for you:

1. Start Small: It’s tempting to overhaul your entire morning, but that can be overwhelming. Start with one or two small changes and build from there. For example, if you’re not a morning person, try waking up 15 minutes earlier to fit in some mindfulness or movement.

• Be Flexible: Life happens, and sometimes your routine will need to adapt. That’s okay. The key is to be flexible and not beat yourself up if things don’t go perfectly. Focus on consistency, not perfection.

• Align It with Your Goals: Think about what you want to achieve with your morning routine. Is it more energy? Better focus? Less stress? Tailor your routine to support those goals.

• Make It Enjoyable: Your morning routine should be something you look forward to, not dread. Choose activities that you enjoy and that make you feel good. If you hate running, don’t force yourself to do it. Find a form of movement that you love, like dancing or yoga.

• Review and Adjust: Your routine might need tweaking as your life changes. Regularly check in with yourself to see how your routine is working. If something isn’t serving you, don’t be afraid to change it.

• Prioritise Sleep: A great morning routine starts the night before. Make sure you’re getting enough sleep so that waking up early doesn’t feel like a struggle. Create a bedtime routine that helps you wind down and prepare for a restful night.

• Set Boundaries: Protect your morning routine by setting boundaries with others and with technology. Let your housemates or family know that your morning time is important to you and try to avoid checking your phone first thing.

Final Thoughts

Creating a mindful morning routine is one of the best things you can do for yourself. It’s a way to start your day with intention, align with your goals, and take care of your mind, body, and soul. Remember, there’s no right or wrong way to do it—it’s about finding what works for you and making it a part of your daily life.

If you’re new to morning routines, start small and be patient with yourself. It might take some time to find your groove, but once you do, you’ll wonder how you ever started your day without it. So, here’s to mornings filled with purpose, peace, and a little bit of magic. You’ve got this!