There was a time when I used to roll out of bed and immediately grab my phone, only to spiral into a scroll-hole of emails, Instagram, and group chats. By the time I realized it was 9:00 a.m., I was already overwhelmed and behind. I wanted to be more energized, focused, and calm—but I didn’t want to wake up at 4 a.m. or overhaul my entire life. So I made a promise to try five small but intentional changes. The results? A morning routine that’s become my favorite part of the day.
1. No Phone for the First 30 Minutes
This one was hard at first. Our phones are alarm clocks, news feeds, weather apps, and connection portals. But I noticed that diving into notifications made me reactive instead of intentional. Now, I use a sunrise alarm clock like the Hatch Restore instead of my phone, which wakes me gently with light and sound. I keep my phone in a different room, so I’m not tempted to peek at it until I’ve had time to center myself.
Bonus Tool:
- Forest App – If you do need your phone for music or podcasts, this app helps you avoid distractions by growing a virtual tree as long as you stay focused.
2. One Glass of Water Before Anything Else
Before coffee, before email, before even talking—I drink a tall glass of water. It’s the simplest thing, yet so powerful. Overnight, your body loses hydration, and rehydrating helps wake up your brain, joints, and metabolism.
I keep a Hydro Flask tumbler on my nightstand, filled the night before, so there’s zero barrier to getting started. Sometimes I add a slice of lemon or a scoop of Liquid I.V. Hydration Multiplier for extra electrolytes.
3. A 5-Minute Journal Prompt
I’m not talking about writing a novel. I use a simple, structured journal—like the Five Minute Journal—which asks me to list:
- 3 things I’m grateful for
- 1 thing that would make today great
- 1 daily affirmation
On days when I’m feeling especially anxious or low-energy, this quick check-in sets a positive tone and reminds me of what I can control.
Alternatives:
- Try apps like Day One or Gratitude Journal if digital suits you better.
4. A Single, Small Win
It could be making the bed, folding the blanket on the couch, or unloading the dishwasher. I used to leave everything for “later,” but starting the day with a visible, completed task creates a momentum shift.
For me, it’s often making the bed—with a spritz of lavender linen spray (I use This Works Deep Sleep Pillow Spray) for a spa-like touch. It instantly makes my bedroom feel calm and in control, even if the rest of the day gets chaotic.
5. Movement, Even Just 10 Minutes
I used to think a morning workout had to be a sweaty 45-minute session. But I’ve learned that a short, low-pressure stretch or walk can be just as beneficial for my mental clarity. I rotate between:
- 10-minute yoga flows on the Alo Moves app
- A quick walk around the block with my dog
- Gentle resistance band stretches (I use Fit Simplify Bands) while listening to a podcast
Favorite Audio Companion:
- I love Crazy Good Ageing for entertaining and educational content, or The Daily Shine or Mel Robbins Podcast for short, motivational content
What Changed
These five shifts didn’t magically give me more hours in the day, but they gave me a sense of agency. I stopped waking up to the world’s demands and started waking up to my own. I now begin my days with clarity, calm, and confidence—which spills into how I show up for work, family, and myself.
The best part? None of these habits are extreme. They’re free or low-cost, easily customizable, and require no perfection. Miss a day? Just start again tomorrow.
Want to Try It?
Start with one. Just one. Maybe skip the phone tomorrow morning, or prep your water glass tonight. Small changes add up. Over time, you’ll build a morning routine that feels like a gift instead of a grind.
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