How to Create a Healthy Morning Routine

How to create a healthy morning routine- for moms

The ever elusive morning routine… there are books about it, and websites that sing its praises and it always seems like such a great idea until the alarm goes off.

I’ll admit- I am not naturally a morning person and if I didn’t have a family to take care of, my morning routine would look more like:

Wake up when I wake up, shower (alone without kids asking for breakfast or snack), take supplements and drink coffee, pray, go for a walk, eat breakfast and start working.

My current state in life doesn’t allow me to have such a leisurely morning routine, in fact, those things all tend to be an unspoken message to my children to come ask for something:

Tired of yelling to get your kids attention- try one of these

But because of this, a morning routine is incredibly important for a productive day. I sometimes get asked how I “do it all,” which is simple enough to answer, because I don’t, but making the most of the morning hours goes a long way toward a productive and relatively stress-free day.

I also felt like a resource for morning routines for moms was needed. Most of the books and posts I’ve seen about morning routines talk about “thinking about what you need to get done that day” and “spending 30 minutes of quiet time meditation” or even, “follow the exact same routine at the same time each day.”

Those are all well and good, unless you have a nursing baby, or a potty-training toddler, or an early morning dentist/doctor/vet appointment, or unless someone peed in his/her bed, or spilled a gallon of maple syrup on the kitchen floor before you even woke up (*ahem*).

Morning Routine for Moms

I’m certainly not even close to perfect at keeping a morning routine, but when I do, I definitely have a better day. Of course, our days vary quite a bit with activities and just by the nature of having young children, but I’ve found that a 30-minute routine is doable if I plan ahead.

These are the factors that make the difference for me:

1. Get Up Before the Kids

To actually accomplish this routine, I find that I have to be up before the kids by at least 30-45 minutes, which is easier said than done at times. Like I said, I’m not a morning person by nature and I don’t like getting up any earlier than I have to (aka- when the first child wakes up and asks for breakfast).

I am a happier mom when I get some time to focus and have quiet before the hustle of the kids’ morning routine, and the early wake up is worth it.

2. Lemon Water

I’ve written before about the benefits of drinking lemon water in the morning, and how this can give you an energy boost, help promote good digestion and clear skin, and flush the body of waste that accumulated overnight.

I combine this with taking my morning supplements and do this as soon as I wake up. The water usually gives me a boost of energy and makes me less likely to want to head back to bed.

3. Pray, Journal or Meditate + Natural light

Focusing my thoughts through prayer, journaling and meditation really helps me gain direction for my day and prepare for the chaos when the kids wake up. I’ve also tried the five minute journal in the morning and it is a way to journal effectively in a short amount of time.

I try to do this outside in natural light if possible, or around a bright 10,000 lux light. This was a tip from my doctor and the purpose is the help correct cortisol levels and balance the adrenals.

4. Exercise

Movement of some kind helps get the blood flowing. For me, this varies by day and may be as simple as stretching, rebounding and taking the dog for a walk, or may be sprints or a Crossfit WOD. It just depends on the day…

There are so many benefits to regular movement and getting your blood flowing first thing helps you have more energy for the rest of the day. For me, this is the best time to workout before the kids wake up so I’m not dodging toddlers while trying to do a workout DVD or taking a parade of kids on my morning walk.

5. Shower

If I don’t shower before the kids wake up, it is usually a dry shampoo kind of day because there often isn’t time the rest of the day. I also dry brush before showering for an energy boost and softer skin.

6. My “Most Important Thing(s)”

Several books I’ve read have suggested figuring out the single most important task that must be done that day and writing it down so that you can tackle it first.

It is a great idea, but a single task was never realistic for me, so I always write my top three tasks for the day. Sometimes, they are as simple as finishing a few loads of laundry, or writing a blog post, but writing these down really helps them get done.

7. Breakfast

At this point, the kids are usually awake and I start preparing breakfast. I try to prepare something protein-rich that contains at least one vegetable… check out my list of recipes if you need some healthy breakfast ideas.

Do you have a morning routine? What does it look like? Please share below!

You May Also Enjoy These Posts...

Reader Interactions

It Shouldn’t Be This Hard to Be Healthy…

Become a Wellness Mama VIP member for free and get access to my handbooks & quick start guides to help you detox your home, become a master of home remedies, make beauty products from scratch, and conquer mealtime madness!

Yes! Let me in!

Wellness Mama widget banner

Reader Comments

  1. What supplements do you take? I’m trying to figure out a morning routine on what to take, I don’t have any illness or anything special I need to take. I have so many herbs and different things, I just don’t know where to start, I don’t want to do/take too much of something. Thank you for your time.

    • Katherine, you should take vitagene supplements. I was fatigued, had no energy to do anything after work besides sit on the couch. They took a sample of my DNA and based their supplement formula off my genetic needs. I also changed my diet and started meditating which helped a lot!!! Good luck to you!

  2. Do you take your thyroid medication before you drink your lemon water or is it included in the supplements you take while drinking the lemon water? Also, if you oil pull is this before or after drinking your lemon water? I have been wanting to implement lemon water and oil pulling into my routine but was unsure of the order ro follow. Thanks!

    • I take the thyroid meds with the lemon water (unless I wake up earlier with the dog or to pee, in which case, I take the thyroid meds with a sip of water then). I typically drink and then oil pull in the shower

      • Thank you so much! I was trying to figure out if any of them interferred with another but this makes sense 🙂

      • I thought oil pulling needed to be absolute first thing?

  3. Thanks Katie for all these excellent suggestions. Haha I remember when my kids were little and I would try to get up before them… ultimately, the floor would creak as I tiptoed to the couch for devotions. Before I knew it, there was a little one cuddling up to me. 🙂

  4. Katie, thanks for such a thoughtful post. Your morning routine is definitely doable and I can’t wait to try it tomorrow! Your blog is awesome 🙂

  5. I could never shower in the morning. Showering is always and evening activity for me. I like to wash off the pollutants from the day for healthier sleep. This also allows my hair plenty of time to air dry to avoid the use of blow dryers.

    I love starting my day with a big glass of water.

    Also hydrosol is refreshing and awakening in the morning.

  6. Thank you so much for this. On my good days I do already do some of the things on your list. I have read dozens of posts from other bloggers about “the importance of a morning routine” and upon looking through their suggestions I feel like, yeah sure maybe 5 years ago that would have worked but this person clearly doesn’t have children – a nursing baby and potty training toddler specifically. It is nice to hear that not even the Wellness Mama is perfect. Getting up and movement before the kids are up is my new morning goal! Thanks for the suggestions.

  7. Thank God for you ! Changeover from school year to summer is tough !! This was just what I needed to hear… lemon water works to wake me up, too. 🙂
    Those couple of min journaling always include 5 things im grateful for . Resets attitude button…
    Grateful for you katie…
    Laurie in st louis .

  8. 1. Keep a whole day routine for yourself & your kids, within reason, u can’t help it if the baby gets sick & has a hard time sleeping or other out of the norm events like Dr appts, etc. But everything else like meal time, bath time, homework time, play time at the same time every day can help mornings go much easier. When kids know what to expect they feel better, reassured.
    2. Go to bed & get up at the same time every day including weekends.
    3. Exercise in the morning if possible. When my kids were little I walked the older one to school while pushing the lil one in the stroller. Then depending on the weather I speed walked 5-7 miles or went back home & put the baby on the bike seat & rode 10 miles. The baby would fall asleep. Afterwards I would go home, take a shower then feed us lunch.
    4. Prep the night before, lay out the kids clothes, shoes, make sure their homework & any other items like signed papers, lunch money are in their bag/backpack in a convenient place
    5. When it comes to kids, clothing & mornings, I would give my kids a choice between 2 outfits & that was it! If they didn’t like their choices then they could lose a privilege like TV time for a whole day!! No fighting, yelling, discussing.
    6. Read to your kids before they go to bed. My kids loved it! We ended the day on a good note so we could start the day on a good note.
    7. Wake your kids up in a nice way. No one likes to be startled awake. I always & still do tell my boys “good morning” in the nicest & happiest way possible.
    I hope my suggestions are helpful.

  9. Katie, you continually amaze me with your knowledge of so many topics at such a young age! I am in my 60’s with two special needs teens. Like you, I am dealing with adrenal/autoimmune issues. I tried your morning routine as soon as I read it today and it helped! How do you keep track of everything you need to do every day? Do you use a checklist? I find that my good intentions to journal, pray, oil pull, whiten teeth and remineralize them, take vitamins, make green smoothies, cook 3 meals from scratch, exercise, study, homeschool, clean, garden, travel for grass fed and goats milk, oh and sleep. . . Overwhelm me!

  10. You make me feel normal! This is the rhythm that works for me. I’m not perfect or totally consistent, but it is a beautiful way to start the day. I”m finding its an important part of my self care that ripples to the rest of my loved ones.

  11. I think this is a great post for any moms and dads. I’m not a morning person and it takes me a while to fully come round and function. To try and have a healthy morning it is best to wake up before the kids because I find that kids definitely have more energy in the morning than us adults and when its time to get up most parents just can’t function. I have also read somewhere before about having lemon water in the morning rather than a coffee. Water boosts your metabolism throughout the day and lemon water gives you energy. Would you recommend people to take supplements in a morning? i.e. Multi Vitamin, Is this a healthy morning start?

    • I agree with you Adam, I’m a mom of 2 and I work full time so morning time used to always require TONS of coffee!! But eating healthier and getting on a proper vitamin regimen to balance yourself out is really key. Eating tons of fresh foods and cutting out junk and fast food is not just good for your waistline! I’m on a vitamin plan through Vitagene, they pick my vitamins based on my genetic needs and tell me exactly what to take. It’s a part of my routine now. You just have to be aware of your body’s needs and what types of vitamins/minerals you’re lacking in your diet.

  12. What wonderful suggestions! I have a morning routine, but it’s no longer working for me. I need to fit some exercise!

  13. With a baby that just turned 6 months 2 days ago, (other baby goes to school) I have now made a habit of skin brushing (didn’t think i could add this to my mornings but i am feeling so much better now that my diet is better – no gluten or grains for 3 weeks, NO sugar apart from raspberries,other fruit one or twice a week, plus Stevia powder, pure with no added nasties. We have protein at every meal and take the Great Lakes supplement as Vital Protein is more than double the price here in Australia. I have also done oil pulling twice a week and brushing my teeth with the homemade mineralising toothpaste everyday. By the way just saw in Etsy many people selling their homemade versions of the paste in the USA, only one person in Australia selling it. I have had fun making my own. Using the eggshells from free range and sometimes organic chicken eggs to get the calcium carbonate (recycle and save at least $10AU in calcium tablets) and drying my mint and spearmint leaves in the oven, grounding these in magic bullet. I can’t wait to see how many things we will have home made by this time next year. Thank you Katie!!!

  14. I wake when my kids wake and then lay on the couch to continue waking up. Making coffee and breakfast, then running out the door.

  15. Thanks for this post 🙂 A few questions…
    1. Are you saying that all of this only takes you 30 minutes? I feel like it would take me longer to do all that.
    2. What time do you usually wake up/ go to bed? My kids usually wake up at 6 so I’m always torn between making sure I get enough sleep and trying to wake up and have a good routine.
    3. When you say to get natural light, does it have to be outside or can you just be sitting in front of the window? Does it matter if it’s overcast? I live in the Pacific Northwest and it can be pretty gloomy in the mornings.

    • 1. Yep, but some mornings I don’t fit everything in.
      2. Around 10
      3. Outside is best, but a window is ok. On dark days, I use a 10,000 lux light box while I work in the morning