Morning routines have become more and more popular in the “wellness” industry over the past few years. A lot of us (me included) have been under the impression that a morning routine is full of complicated steps and takes hours to complete. This is totally wrong. A healthy morning routine does not have to be time consuming and/or complicated.
After a lot of trial and error, I have come up with a morning routine that is easy (only 4 steps) and can be done in under an hour. If you are looking for some guidance and recommendations as to what you should include in your morning routine, then keep reading. In this post I will review each of my 4 steps in detail and give you examples so you can take this information and create your own routine.
Before I dive into the 4 steps, I want to encourage you to take my recommendations and tweak them according to your life. What works for me will not likely work for you and that is okay. We are all different. The cool thing about these 4 steps is that they are easily manipulated, and you can spend more or less time on them depending on your schedule.
Step 1: 10 Minutes of Mindfulness
Mornings can be hectic, but carving out just 10 minutes for mindfulness can make all the difference. Whether it’s through meditation, deep breathing, journaling, or simply sitting quietly with your thoughts, this practice helps calm your mind, reduce stress, and boost mental clarity. The only thing to avoid in this step (or any step in this morning routine) is looking at your cell phone or any device. Try to avoid this for the first 60 minutes of your day.
Why it matters: After 40, hormonal changes can increase stress and anxiety levels. Starting your day with mindfulness promotes resilience and helps you approach challenges with a clear and centered mind.
How to start: Sit in a comfortable position, close your eyes, and focus on your breath. Or jot down three things you’re grateful for to shift your mindset to one of positivity.
I would encourage you to find a special place or room where you can perform your daily mindfulness practice. Surround yourself with things that bring you joy and calm. This place should be quiet and comfortable. I like to sit on a comfortable medication cushion and light a candle or incense. Remember, there are no rules here. Customize these 10 minutes accordingly and feel free to change or adjust them at any time.
If you want to learn more about starting a mindfulness practice, you can check out this blog post:
Mindfulness: A 3 Step Guide to Starting a Mindfulness Routine.
Step 2: 20 Minutes of Fresh Air and Sunlight
Step outside and soak up some natural light to reset your internal clock and boost your mood. Sunlight exposure in the morning supports healthy circadian rhythms, helping you sleep better at night and feel more alert during the day.
Why it matters: As we age, sleep patterns can shift, and getting enough natural light can help regulate these changes. Additionally, fresh air increases oxygen flow to the brain, enhancing focus and energy.
How to start: Take a walk around your neighborhood, sip your morning tea on the patio, or do light stretches in your backyard. Aim to be outside within an hour of waking up for maximum benefits.
For more information on light exposure, check out this blog post:
Unlock the Power of Morning Sun and Fresh Air.
Step 3: 30 Minutes of Exercise
Movement is key to maintaining muscle mass, bone density, and joint health, especially as we age. Whether it’s strength training with dumbbells or a yoga session to improve flexibility and balance, 30 minutes of exercise can transform your day.
Why it matters: Strength training helps combat the natural decline in muscle mass after 40, while yoga enhances mobility, reduces stress, and supports overall wellness. Regular exercise also boosts your metabolism and mood.
How to start: Schedule your workout like an appointment. If you’re new to exercise, begin with bodyweight exercises or gentle yoga flows. Gradually increase intensity as you build strength and confidence. If you are new to strength training, I have a FREE guide that you can download here.
Step 4: 40 Grams of Protein
Let’s talk breakfast. Whatever your first meal is, make sure it packs a protein punch – about 40 grams.
Your body needs high-quality protein in the morning to jumpstart your metabolism, support muscle recovery, and keep you feeling full longer. Prioritizing protein can also help stabilize blood sugar levels and reduce mid-morning energy crashes.
Why it matters: Protein becomes even more critical as we age to prevent muscle loss and maintain energy levels. A protein-rich breakfast also keeps cravings at bay and sets the tone for healthy eating throughout the day.
How to start: Include options like a protein smoothie with plant-based protein powder, a tofu scramble with veggies, or overnight oats made with soy milk and chia seeds. Mix and match to keep it interesting!
Here are some of my favorite high protein breakfast recipes:
Ultimate 4 Ingredient High Protein Yogurt Bowls
Summary
By incorporating these four steps into your mornings, you’ll build a foundation for better health, greater energy, and improved focus. Start small by implementing one or two steps, then gradually add more as you build consistency. Remember, it’s not about perfection but about creating habits that support your well-being.
Try this routine tomorrow morning and notice the difference it makes. Your body and mind will thank you!
Here are some additional blog posts to help you structure your morning routine:
Mindfulness: A 3 Step How to Guide to Start a Mindfulness Routine
Unlock the Power of Morning Sun and Fresh Air
Strength Training for Women Over 40
Let me know in the comments below if you have any questions or concerns. Have a great week!
References
The Importance of Creating Habits and Routine – PMC (nih.gov)
The Power of a Morning Routine | NAMI: National Alliance on Mental Illness
Consistent Morning Exercise May Be Beneficial For Individuals with Obesity – PMC (nih.gov)
What Are the Benefits of a High Protein Breakfast? | Protein Works (theproteinworks.com)
