Do you find yourself rushing out the door in a panic before work every morning? This can set up the rest of the day for anxiety and stressful situations to take hold easily. I am here to help you create a self care morning routine to be stress free!
I am here to help you find the perfect self care morning routine that will make your work day flow smoother and allow you to tackle any challenges that come your way.
The time we spend with ourselves first thing in the morning is crucial to set up a successful day. By showing up for myself in the morning, I have the confidence to tackle whatever work can throw my way.
There is no one size fits all for the perfect self care morning routine. I hope to open your eyes to what taking 20-30 minutes in the morning for yourself can really do to change your day and mindset before work. Making yourself a priority is not selfish but necessary for you to show up for all the people and work you care about.
This post is all about ways to create a gentle self care morning routine before work.
A Gentle Self Care Morning Routine
1.) Journal
Practicing gratitude and mindfulness are a crucial step for me to get ready in the morning. I find that these things don’t come naturally to me and I really had to learn how to do these things. The guided gratitude journal from urban outfitters was a game changer to help guide me to be more mindful.
Where your attention goes, energy flows! Focus on the good and the good will multiply. A positive mindset is not something you just wake up with one day. Gratitude journaling can help create a more positive mindset and instill a more calm, present attitude in you!
These five extra minutes of journaling were extremely helpful for me to show up as my best self for the work day.
2.) Yoga
Yoga can help you gently wake up and move with love and intention first thing in the morning. Gentle stretching can reduce anxiety and help us handle stress that comes to us through the work day.
I don’t always do yoga in the morning, but it’s a go when I am feeling extra sluggish. Sometimes, I feel that my body craves a more gentle work out instead of cardio or weight lifting. When I listen to my body, I feel better and more confident.
If you are just getting into yoga, I cannot recommend Yoga with Adrienne on YouTube enough! She has great beginner videos and a wide range of video types (morning yoga, bedtime yoga, stretching, and yoga for any mood). She also speaks in a calming and nurturing way that is so warm and cozy first thing in the morning. 10/10 go check her out!
3.) Get Outside
Another great addition to a self care morning routine is to get outside. For me, a simple 10 minute walk around the neighborhood with my dog can help wake me up in a soothing way. Getting outside first thing in the morning can instantly boost your mood.
Even just sitting outside on your porch for a few minutes in the morning can give you a time of reflection before you handle your day. Having a coffee on your porch or on your step is a great way to ease into this habit! Getting out into nature can also assist with stress management.
4.) Read a Good Book
I used to wake up and scroll social media for 10-20 minutes every morning to try and wake myself up. This would often stress me out and make me feel rushed before work.
I have supplemented my scrolling time with 10-20 minutes of reading. I find this is a gentle way to slowly wake up that fills my cup more than scrolling mindlessly. I often get a cup of coffee and snuggle up with my dog on the couch while I read a book I am interested in.
This little ritual in the morning of quiet reading time makes my mornings worth it. I don’t mind waking up a little bit earlier because it means I get to have this peaceful time with myself and my dog. These small rituals make the mornings slow down and feel more manageable.
5.) Listen to Music
Another perfect addition to a self care morning routine is to listen to positive, uplifting music. While I am getting dressed and putting on my makeup, I look forward to dancing around to music.
Whatever music gets you excited and feeling motivated for the day can make a stressful work day one that has light and grace.
Spotify has some great morning jams playlists that I often jam out to first thing. Try searching words like “positive morning”, “upbeat music”, and “calming”.
6.) Meditate
First thing in the morning, before you start panicking about your work day ahead, take 5 to 10 minutes to meditate. Meditation is an amazing way to practice mindfulness before you tackle your day.
I’ve made a habit of reaching for my phone to do a 5 minute meditation on youtube first thing in the morning before checking my phone or really letting myself have any thoughts about the day. This allows me to wake up slowly and intentionally.
I find that meditation lowers my anxiety about the day ahead and helps me center myself when things get hectic. Meditation does take a while to get into and can be hard at first. Training yourself to not think and sit in silence can be a really tough thing to do. Meditation takes practice and its benefits are seen overtime.
A few places to find great, beginner guided meditations are:
- YouTube
- Download the app Insight Timer
- The Calm app
7.) Eat a Nutritious Breakfast
I know this one seems pretty straightforward but girl I promise you when I started eating a good breakfast every morning it changed my life. When I give myself an extra 15 to 20 minutes in the morning to make a healthy breakfast, I slow my brain down long enough to be present and enjoy my morning.
I now find that my breakfast time is something I look forward to. It also sets my day up for success when it comes to fueling my body for the day. My blood sugar levels stay consistent and I can make healthier decisions at lunch because I am not ravenous by the time noon rolls around.
If you have a hard time eating in the morning, make this part of your day something to look forward to! Make a new recipe you’ve been dying to try or return to an old classic!
Some of my Favorite Breakfasts are:
-Strawberry banana smoothie with protein powder
-Yogurt parfait with berries, nuts, chia seeds, and granola
-Avocado toast with a sunny side egg on top
-Scrambled eggs and fruit
-A bagel sandwich with egg, cream cheese, and spinach
8.) Drink Water Before Coffee
Of course a self care morning routine is not complete without hydrating yourself. The morning is the ideal morning to get your hydration in. I like to beat the feelings of hydration early in the morning so I am not playing catch up later in the day. I start the day with a full glass of water every morning.
It may seem simple, but being properly hydrated can really improve our well being and how we feel throughout the work day. I also find it helpful to drink water before I drink any caffeine. Caffeine is dehydrating and can lead to headaches throughout the day.
When I properly hydrate, I feel clear headed. In order to drink enough water to function properly, start early!
9.) Listen to a Podcast
Sometimes, I wake up on the wrong side of the bed and it feels like I need a whole team of men to drag me from my sleep cocoon. On these days, I take an easier route to the self care morning routine.
I find that listening to a positive and uplifting podcast can help reroute my day when I wake up in a sour mood. A lot of self care activities take a lot of effort, especially when it isn’t already a part of your daily routine. A podcast on gratitude or self growth feels like a productive way to get in the right mindset, when it feels like I can’t workout, read, or do the activities that normally fill my cup.
For positive vibes first thing in the morning, these podcasts are a must try:
- Hot Girl Morning Podcast with Greta Webhofer
- So True Bestie with Raya Carmona and Gabriela Sibaja
- The Psychology of Your 20’s with Jemma Sbeg
- A Better You with Frenanda Ramirez
- The Wellness Cafe with Trinity Tondeleir
10.) Snuggle with a Loved One
In addition to getting ready for the day, the next essential element for the perfect self care morning routine is to snuggle up with a loved one or dog. For me, snuggling with my dog on the couch for 20 minutes in the morning while I read makes me feel connected to the things that are important in life. When I’m reminded of the important things in life, I am able to be more resilient throughout the workday.
Cuddling for me is a physical gratitude reminder!
Sometimes, I can convince my fiance to slow down and snuggle for a few minutes in the morning. This gives us time to talk about our day ahead and disconnect from our phones for a moment. These little moments are really special for us and help us feel closer. All those feel good snuggle hormones start flowing and give you a boost for the day! Trust me, taking time to hangout with those who matter to you can make your morning substantially more tranquil.
11.) Write an Intention
Next, I find that I can expect my day to go a certain way if I don’t prepare myself for how I want the day to look. Writing out my intentions for the day have been a great addition to my self care morning routine.
While I can’t control how others will act or what others will do throughout the work day, I am in control of how I feel and how I react to those around me. In addition to gratitude journaling, I write out an intention for the day. These are often short sayings that summarize how I wish to feel that day.
I also practice visualizing how I will respond to stressful situations. Setting intentions for the day helps me reflect on how I want my day to go and the steps I can take to make that happen.
If you are new to setting intentions, here are a few examples that may be helpful for you:
“Today, I will accept the things I cannot change.”
“I am calm in the presence of unexpected events.”
“I can handle any challenge with grace and poise.”
“Before reacting, I reflect on how my emotions may impact others.”
“Today, I will allow myself to make mistakes.”
“I don’t hold on to feelings that do not serve me”
These are all personal to me and have served me during different times of my life. Intention setting is a meditative event that helps me set myself up for success for any situation that may come my way.
12.) Make a To Do List
Another great addition to a self care morning routine, is carving out a slice of time to write out your to do list. I find that making my to-do list while I eat my breakfast is a simple way to make sure I am staying on top of things. This also gives me time to reflect on how I will tackle those things and what things are a priority.
In addition, a great tip to writing a to-do-list is to write the hardest thing first, or the thing you’ve been putting off. I call this the “eating the frog” activity. This expression really helps me deal with procrastination. Identifying the hardest task for the day (like eating a frog) and getting it done before anything else is the idea behind this saying. Stop procrastinating that email to that coworker you don’t like and get it done, everything else the whole day will be easier! This simple hack gives you an instant confidence boost too!
13.) Do Your Skin Care Routine
Then, to really take your self care morning routine to the next level, spend some time doing your skin care routine in the morning. When I make time to take care of my skin, I feel more confident. This is also a great time to jam out to some music and zone out a little while you are waking up.
I also find that doing parts of my skin care routine in the morning gives me time to listen to an uplifting podcast or slowly wake myself up. This reminds me not to rush and take it easy before I take on my work day.
Also, this ensures I don’t forget my sunscreen! (DON’T FORGET YOUR SUNSCREEN) My go to sunscreen right now is the Innisfree Daily UV Defense Sunscreen. It leaves no white cast which is hard to find!
14.) Make Your Bed
When I wake up in the morning, one of the first things I do after I get out of bed is make my bed. I know it doesn’t sound like much but it helps me feel more organized and put together. Also, returning to a made bed in the evening feels so much nicer than a crumpled pile of sheets.
This is just a simple step to be more mindful in the morning of your surroundings and environment. By taking the time to make your living space clean, you are bringing mindfulness into your morning. This presence will carry with you throughout the day.
15.) Workout
Lastly, gentle movements such as yoga are not for every morning and not for everyone! When I really need an energy boost in the morning, I opt for a more intensive workout.
When I do a weight lifting or cardio workout in the morning, I feel a sense of accomplishment for the rest of the day. I also find it is a good way to get out frustration or worry before a stressful day ahead.
Working out in the morning has really helped me become more of a morning person. I look forward to the time I get to invest in myself and my body. And, I often reward myself with a healthy breakfast after so I am extra motivated to move my body.
All the good endorphins and hormones will start first thing when you workout in the morning! It really is a great way to wake up and start your day off on the right foot!
All of these strategies are great additions to a self care morning routine. I will use a combination of different ideas from this list daily, depending on how I am feeling.
Do I need a little extra time to wake up? Listen to a podcast and chill in bed.
Do I feel anxious and overwhelmed? A meditation, journal session, and cardio workout.
Do I need to feel present with my loved ones? Reading and snuggling on the couch.
Mix and match from this list and you are sure to find the perfect ingredients to your self care morning routine!
Looking for more inspo to take your self care game to the next level? Check out my other post:
15 Self Care Must Haves For Women in Their 20’s
