At one point or another, we’ve all been asked if we “woke up on the wrong side of the bed.” And while choosing to put your foot down on the left or right side of your bed probably isn’t a mood determinant, there’s a little bit of truth buried in the idiom: The way you choose to start your day—your morning routine, if you will—can definitely impact the trajectory of the next 12 or so hours. 

“Establishing a consistent morning routine offers numerous benefits, including increased productivity, improved mental clarity, and enhanced emotional wellbeing,” says Amanda Long, PhD, licensed clinical psychologist and founder of True Space Counseling and Psychological Services in Chicago. “By starting the day with intentionality, individuals set a positive tone that can carry through to the rest of their day.” 

Benefits of a Morning Routine

For many, how you start your morning is a big determinant of how the rest of your day might feel. The psychologists we spoke to said the benefits of a morning routine are vast and can affect just about every aspect of your afternoon and evening ahead. Here are a few advantages of following a consistent morning regimen:

1. Boosts Mood and Reduces Stress

It may sound simple, but the mood-boosting benefit of establishing a morning routine is perhaps one of the practice’s biggest upsides, as your mood has the ability to affect anything and everyone you approach throughout the day. 

“A consistent morning routine can set a positive tone for the rest of your day,” says Jessica Hunt, a licensed psychotherapist in Walnut Creek, California. “It provides structure and a sense of control, which can reduce stress and improve productivity.” 

Some studies have even found a link between routines and a reduction in symptoms of anxiety and depression, says Bridget Jones, PsyD, a licensed clinical psychologist in Dayton, Ohio. 

2. Improves Mental Clarity and Focus

“Starting the day with a set routine helps eliminate decision fatigue and boosts productivity by providing a clear structure,” says Shmaya Krinsky, PsyD, a licensed psychologist and the founder of Anxiety and Behavioral Health Psychotherapy. “When the morning is predictable, it reduces stress and allows the mind to focus on more significant decisions later.”

3. Encourages Healthy Habits

A regular morning routine can make it easier to integrate healthy behaviors into daily life. “When you start your day with intentional habits, you’re more likely to carry that momentum forward, making it easier to handle daily tasks, make healthier choices, and stay focused,” Hunt says. 

4. Decreases Fatigue

“Your body thrives on routine, and this includes your sleep cycle,” Jones says. A consistent morning routine (performed at roughly the same time each day) helps regulate your circadian rhythm, aligning the body’s internal clock to promote better sleep so you wake up feeling more refreshed in the morning, she explains.

5. Improves Relationships 

We all know mornings can be stressful—and research shows that stress can impact our relationships in a negative way. “By setting yourself up for success with a consistent morning routine, you increase the likelihood of a peaceful, less irritable morning with your loved ones,” Jones says. 

15 Morning Routine Ideas to Consider

Your morning routine should be personalized based on your schedule, preferences, and goals. But if you’re looking to revamp how you start the day or simply want to add a few new elements into your AM regimen, the experts we spoke with said the following practices may be useful to include in a morning routine: 

1. Try to Wake up at the Same Time Every Day

Starting your morning on the right foot begins before you hit the hay the previous night. Try to go to bed and wake at the same time every day, Jones recommends. “This helps to keep your sleep cycle on track.” And on that note… 

2. Stay Away from the Snooze Button

There’s little high-quality research about snoozing, but again, experts generally agree that it’s key to maintain a consistent sleep schedule—something the snooze button can mess with. “The simple change of avoiding the snooze button can enhance sleep quality and reduce grogginess,” Long says. 

3. Avoid Your Phone First Thing In the Morning

Although we often reach for our phone after a night’s sleep, try to resist the temptation. “Ease yourself into the morning slowly without checking the news or social media to reduce potential stress,” Jones says.

4. Drink a Glass of Water

“Drinking a glass of water first thing in the morning helps rehydrate the body,” Long says. If you need a visual reminder to drink up, keep a cup or bottle on your nightstand. 

5. Start Off Slow

You (ideally) don’t want to jump out of bed and hit the ground running. “Starting your day off too quickly can be stressful or jarring,” Jones says. “Allow yourself a few moments of relaxation before you jump into the day.” 

That may look different for everyone, but a few minutes reading or enjoying a cup of tea, coffee, or water without distraction are good options. 

6. Read or Listen to Something Inspirational 

While it’s great to sit with your thoughts during the morning’s quiet moments, reading or listening to something inspirational can also have its benefits. That could be an encouraging book, a heartwarming playlist, or a list of motivational quotes, for instance. “This can uplift your spirits and ignite motivation,” says Suzanne Teare, a licensed clinical social worker in Fair Oaks, California.

7. Set an Intention or Visualization for the Day

What are you hoping to get out of your day? Consider setting your intention for the day with affirmations. An example might be: “I will succeed at my work presentation today” or “I will handle whatever challenges I encounter.” Visualizing yourself succeeding or enjoying the upcoming event can help you challenge self-sabotaging and negative thoughts in all aspects of your day, Jones says.

8. Practice Gratitude

Similarly, starting the day by reflecting on what you’re grateful for can improve self-esteem, foster a positive mindset, and help you approach challenges more optimistically, Krinsky says. There are lots of ways to practice gratitude, but that could look like writing down five specific things you’re thankful for or telling a loved one you appreciate them.

9. Meditate or Do Breathwork  

“Taking a few minutes to breathe deeply or practice meditation can reduce stress and increase focus,” Krinsky says. There are tons of additional benefits of meditation, too, including boosted concentration and focus, improved sleep, and increased energy.

Not sure where to begin? Peloton has a host of guided meditation classes you can follow, including meditations designed specifically for the morning.

10. Create a To-Do List

“Take a few moments to organize your thoughts, write a to-do list, or review your schedule to help you feel more prepared and focused,” Hunt recommends. 

11. Get Some Exercise

If you have time, starting the day off with some form of movement can help motivate you for the day, Jones says. “Even if it’s just a five-minute walk, moving your body can help improve your mood and reduce your stress or tension.” 

Not to mention, exercising in the morning is a great way to make sure your workout doesn’t fall by the wayside later in the day when, say, an unplanned meeting pops up or your friend invites you to last-minute dinner plans.

The Peloton App makes morning movement easy and fun with thousands of classes across 16 modalities to explore, from cycling and running to Pilates and yoga. 

12. Stretch

Stretching can serve as a way to ease into the morning and to sneak in some gentle movement. “Physical activity like stretching in the morning releases endorphins, which can enhance mood and energy levels,” Krinsky says. 

13. Soak In the Natural Light

“Getting sunlight in the morning, especially in the winter months, can have positive effects on your health,” Jones says. “Sunlight regulates our circadian rhythm (the cycle that helps with sleeping and waking) and helps to prepare you for the day ahead.” 

Sitting on your stoop, taking a walk around the block, or eating breakfast on your patio are all fair game for scoring some morning rays. (Just don’t forget to wear sunscreen!)

14. Journal

Journaling “can aid in clarifying your thoughts, discovering your priorities, and setting a positive intention for the day,” Teare says. And you don’t need to commit to a lengthy writing session—just five to 10 minutes will suffice. 

15. Eat a Healthy Breakfast

“Nourishing your body with a balanced breakfast provides needed energy and stabilizes blood sugar levels,” Krinsky says. 

How to Create a Morning Routine

When deciding what steps to include in your own morning routine, it’s important to determine what resonates with your personal needs and goals. “There is no one-size-fits-all approach,” Teare reminds us. To figure out what might work best for you, consider the following: 

Reflect on Your Goals

“For those looking to establish their own morning routines, it’s essential to reflect on what activities resonate personally,” Long says. “Start by considering what energizes and motivates you.” 

For example, do you find exercise revs you up and boosts your focus? Or does movement help you unwind and decompress instead? If you relate to the latter, a meditation session may be better suited for your morning routine than an early workout, for instance. Think about what elements of your AM routine prepare you best for the day ahead in order to identify activities that work well for you.

Start Small

“Incorporating too many habits at once can feel overwhelming,” Krinsky says. “Begin with one or two new habits, and gradually add more as they become routine.” And while more studies are needed, some research suggests it can take up to 10 weeks to form a new habit—so be patient with yourself. 

Order It Right

“Arrange activities in a sequence that feels natural and keeps you motivated,” Teare says. “For example, if exercising early energizes you for subsequent tasks, start with that.” 

You may have to experiment with timing to find what order feels best for you. “Test different sequences to find what flows best,” Long suggests. 

Adjust as Needed

“A morning routine should be a source of joy and balance, not rigidity,” Krinsky says. “If an activity feels like a chore, it’s less likely to become a lasting habit.” 

Rather than feel beholden to a specific routine, feel free to adjust it based on what’s working or what might feel like a struggle. You may have to try out a few different activities and observe how they make you feel before you find the right morning routine for you, Long says. 

Be Consistent but Flexible

Consistency is key to establishing lasting habits and reaping the benefits of such practices outlined above. “Stick to your routine as best as you can to create a sense of stability,” Hunt says. 

At the same time, life happens—and it’s important to allow room for flexibility too. Don’t beat yourself up if you miss a day of your regular morning routine. It “should be adaptable to changes in your schedule without adding stress,” Hunt says. 

The Takeaway

The goal of a morning routine is to create a positive and intentional start to your day. Some expert-recommended morning routine ideas include exercising, practicing gratitude, meditating, journaling, starting the day slow, and simply establishing a regular sleep cycle. By incorporating habits that align with your values and goals, you can cultivate a sustainable morning routine that provides you with a sense of calm and focus, enabling you to approach the day with a better mindset and improved wellbeing.