How to Create a Morning Routine (That Lasts)

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How to create a healthy morning routine
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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 probably look something like this:

Wake up when I feel like it, shower (alone without kids asking for breakfast), take supplements, drink coffee, go for a walk, eat breakfast, then start working.

My current state in life doesn’t allow me to have such a leisurely morning routine. In fact, all those things 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.

A Realistic Morning Routine for Moms

Oh 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. And while these tools are great, I felt like a more practical resource for moms like us was needed.

Most of the books and articles I’ve read about creating a morning routine 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, a potty-training toddler, an early morning dentist/doctor/vet appointment, or someone peed in his/her bed or spilled a gallon of maple syrup on the kitchen floor before you even woke up. (*Ahem.*)

Figuring Out Your Own Routine

I’m nowhere 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 depending on scheduled activities and just by the nature of having young children around, but I’ve found that a 30-minute routine in the morning is doable if I plan ahead.

These are the factors that make the difference for me and I work everything else around these:

1. Get Up Before the Kids

To actually accomplish this routine, I find that I have to wake 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 definitely 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. This 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 in 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 quick way to journal effectively in a short amount of time while focusing on gratitude.

I try to do this outside in natural light if possible, or around a sun lamp (link to mine below). This was a tip from my doctor and the purpose is to 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, taking the dog for a walk, or may be sprints or swinging a kettlebell. 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 a 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. When I do shower, 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.

How to Stay Motivated to Keep the Routine

I find it is often easier to “do it all” than to try to do some of it. It’s easier to have a schedule and clean the house, teach the kids, cook three meals, blog, work outside, and read a book all in one day than to only get one thing done and have everything else looming over me.

It’s the reason that baseball teams are more likely to hit when they’ve already been hitting, and athletes are more likely to win if they’ve already been winning.

Action breeds motivation, not the other way around.

The journey of a thousand miles does begin with a single step, but sometimes that first step (in any direction) is the most important.

An object in motion stays in motion (thanks Newton) and it is easier to adjust the course mid-step than to start moving in the first place.

Practical Application

So how do we apply this? How do we take the first step without waiting for another Monday? Pick baby steps and make them one at a time.

  • Don’t try to change your diet, lifestyle, and schedule completely overnight. That’s not practical and is completely overwhelming. Baby steps are key to preventing total mom burnout!
  • Decide on one baby step and start there. Drink lemon water, wake up a little earlier, quit drinking soda, walk for 15 minutes a day. Just make a small change and focus on that. To make sure it sticks, try tracking it with a habit app or in a journal. Once you’ve done that for a few weeks, introduce another small change.
  • If you find yourself procrastinating, ask yourself why? These anti-procrastination strategies can help you get to the cause and combat it.

Make a list of the changes you eventually want to implement and work backward to implement them.

Plan the Day

I’ve found that I’m much more efficient if I have a pre-planned schedule and checklist for each day. Creating a rough daily outline enables me to focus on those items that are most important and assign chores to the kids to help get everything accomplished that needs to be done for home management.

How I Manage Our Daily Routine

I keep all the information I need to run our household and stay healthy in one place. I have lists for cleaning, organization, major chores, etc. and I store all of this in the notes app on my phone for easy reference. While I used to keep everything on printed pages in a binder (which I termed “the football”), I now find myself using my iPhone to keep track of these items since I always have it with me, and especially for meal planning, which is so easy now!

In this binder/my phone I keep:

  • my daily outline & schedule
  • important tasks & top 3 things to accomplish
  • weekly routine of cleaning & other tasks
  • monthly items that occur once a month
  • meal plan for the week
  • my health journal
  • room cleaning checklists
  • daily chores

I recommend printing out a list of daily tasks and referring to it often (or keeping them organized on your phone for easy reference). Mine include: Daily Outline Sheet, Daily Chores Sheet, Weekly Routine Sheet, Monthly Routine Sheet, Meal Plan Sheet, and Room Cleaning Sheet, along with my daily “To-Do List” Sheet. (Get all of those printables here.)

What My Typical Day (Usually) Looks Like

As I mentioned earlier, my daily routine can vary from day to day, but it typically includes some of the following:

My Morning Routine

Around 7 a.m.: Wake up and drink a glass of warm water with lemon or salt. Take a swig of sesame oil or coconut oil for oil pulling. Dry brush skin and hop in to shower (or do a sauna session with the hubby if time allows before showering).

In shower: Still swishing for oil pulling. Oil cleansing on face, use homemade soap on skin and clay shampoo on hair.

Get out of shower, spit out oil, rinse with salt water, and brush teeth with remineralizing toothpaste. If needed, I also use a lotion bar on my skin. This is also when I make time to get some wave vibration and use my red light to get my lymphatic system functioning optimally.

If I don’t have time for a shower, I use homemade dry shampoo and DIY beach waves spray and throw on some homemade deodorant. Since almost everything is homemade, my bathroom counter is filled with glass jars filled with homemade products … not fancy, but it works. If you’d like to try some of the DIY beauty recipes I use, you can find them all here.

7:45ish: Then, I spend some time outside or in front of the 10,000 lux light while I pray/meditate and journal. (This doesn’t happen every day but it is really helpful when it does).

Family Morning Routine

8:00 a.m.: Family breakfast time! I try to cook a protein-rich breakfast (usually one of these recipes). We take most supplements at breakfast time, so I give these out too.

8:30-11:00 a.m.: Morning time includes exercise with the kids, school time, time outside for the vitamin D/barefoot time, etc. Also includes morning chores for all of us.

Afternoon Routine

Keeping a solid routine the rest of the day makes a morning routine possible. Our routine doesn’t end at noon …

12:00 p.m.: Lunch time is usually some form of salad with protein or leftovers from the night before.

1:00-4:00 p.m.: Afternoon is work time and time to get the house clean(ish), fold laundry, and play with kids. I also usually make any needed household supplies during this time or do regular kitchen jobs like brewing kombucha or water kefir, restocking my pantry order, etc.

Evening and Bedtime Routine

5:30 p.m.: Family dinner time. We try to eat early to give our bodies time to digest before the kids go to bed.

6:15 p.m.: Family time until the kids go to bed. We all do evening chores and bathe and get PJs on. About an hour before bed we dim the lights and start putting aways electronics to start winding down for sleep. Often, we take magnesium and drink herbal teas in the evening before bed. I also rub magnesium oil on kids (and my own) feet before bed to help improve sleep and take Probiotics before bed most nights.

8:00 p.m.: Kids go to bed. The husband and I get some time to talk, and I try a few nights a week at least to take some time for a little more self-care. I might take a bath for relaxation after the kids go to bed or do another red light therapy session to wind down.

Of course, this day just includes the health aspects and doesn’t include the running kids to activities, extra chores that need to be done, appointments, etc., but it gives the very basics I try to stick to daily. Most of these extra things happen in the afternoon window so they don’t interfere with our routine too much.

Read more about my approach to building a nighttime routine here.

Bottom Line: If At First You Don’t Succeed …

Try, try again!

With homeschooling and working from home, our routine allows us to get everything done with the least amount of stress. This exact routine won’t work for you, and it took me quite a while through different stages of kids to find what’s working now.

Hopefully these examples will be helpful in finding your own optimal morning routine. The important is to start experimenting and stick with what works for your situation and stage in life.

If you’re looking for a little extra help resetting or creating a routine that works for a family, the book A Mother’s Rule of Life has been extremely helpful to me in finding balance and sticking to a routine in all aspects of my life. I’ve found this book to be beneficial to all mothers for the organization and daily routine suggestions.

This article was medically reviewed by Dr. Sheila Kilbane, MD, a board-certified pediatrician, trained in integrative medicine. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you have a morning routine? What does it look like?

How to create a healthy morning routine- for moms

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


38 responses to “How to Create a Morning Routine (That Lasts)”

  1. Carrie Avatar

    Thanks so much for sharing! I’ve been trying to figure out this exact thing for myself and our family of two little ones. Great to read your tips!

  2. Caitlin Avatar

    Any tips for moms of 1 year olds who still wake up/nurse once or a few times throughout the night, and also wake up for the day around 6:30? Makes it pretty hard to get up before him though I absolutely love the days he does sleep longer and I’m able to start my day peacefully before he’s up. Love your routine, just wish this toddler would allow it!

  3. Gran Avatar

    30 second back stretch link advert is a hoax. No stretch demonstrated–nearly an hour-long commercial for a pig in a poke. Please don’t mislead loyal readers down the rabbit hole!

    1. Katie - Wellness Mama Avatar

      I don’t have control over the ads that display on site, and any advertisements that are displayed do not constitute an endorsement or recommendation by me, as the majority of them are based upon the readers past browsing history, so it’s out of my control.

  4. Bhavana Avatar

    As soon as I get up in morning I first got to kitchen ..put some coconut oil in my mouth nd start oil pulling…then I head straight to toilet nd keep gargling for 10 min..nd then brush my teeth…next I come back to kitchen nd start cooking lunch…by the time others take bath I am ready with breakfast..nd pack lunch for others…once everyone leaves I start with my house cleaning..

  5. Anna de Acosta Avatar
    Anna de Acosta

    Thanks for the simplicity of this routine. I’m finding my days are super-unorganized lately and was looking for some simple way to start my day before my 2 stepkids + baby + toddler are up in the mornings. I will start waking up 30 min earlier so that I can have some me time before getting the kids ready for school!

  6. Chelsey Avatar

    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. Wellness Mama Avatar

      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

  7. Karlyr Avatar

    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.

  8. Sandra Avatar

    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!!!

  9. Leslie Johnson Avatar
    Leslie Johnson

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

  10. Adam Trainor Avatar
    Adam Trainor

    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?

    1. Julia Avatar

      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.

  11. Emily W Avatar
    Emily W

    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.

  12. Paulette Avatar

    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!

  13. Demetria Avatar

    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.

  14. Laurie coultrip Avatar
    Laurie coultrip

    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 .

  15. Amber Avatar

    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.

  16. mel Avatar

    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.

  17. Julie Avatar

    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 🙂

  18. Barbara Avatar

    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. 🙂

  19. Lindsay Avatar

    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!

    1. Katie - Wellness Mama Avatar

      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

      1. Lindsay Avatar

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

  20. Katherine Avatar

    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.

    1. Julia Avatar

      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. Robin Avatar

      To find out what supplements to take, you should see a good naturopath or a holistic doctor. They will order blood tests to see what you are deficient in.
      I take a whole host of supplements but all after my doctor did the first blood test. It’s been a year and I need to go back for a larger panal of tests and see about adjusting my supplements. The supplements change with your body’s needs.
      I would always go for usda organic supplements.

      Good luck.

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