11 Morning Routine Habits for Mental + Physical Health

Updated: Mar 22



Our habits make our day.

Our days make our life.

Having a strong morning routine sets your trajectory for the entire day.

Get your mind and your body into the right space before owning your day with these 11 powerful morning habits to incorporate into your morning routine.

1. Start by Making your Bed

This one is simple.

Make your bed every day.

Do it first thing after you wake up.

It immediately creates a sense of accomplishment that you will carry throughout your day making it easier to accomplish other tasks and goals. It also keeps your life - and mind - in order. The visual distraction of an unmade bed can take up your mental RAM.

In 2011, neuroscience researchers using fMRI and other physiological measurements found that a clean, organized room resulted in a higher ability to focus and process information - it also increased productivity.

2. Move your body

If you listen to interviews on top performers, CEOs, or leaders in any industry, they have a morning routine that incorporates movement - despite how busy they may be. Clearly, you don't need to be a CEO to incorporate these. They simply offer clarity. Here's a quick and impactful movement routine to follow - and it's part of my personal routine!

  1. 10 min run

  2. 10 min weight training/HIIT

  3. 10 min abs

  4. Yoga for however long

3. Take a cold shower

If this sounds intense, you must try it.

Start off with 5 slow breaths under cold water.

The next day, do 10 slow breaths.

I’ve worked up to a minute, and now I look FORWARD to it!

Benefits of cold showers:

  • increases endorphins

  • has been shown to decrease symptoms of depression

  • improves metabolism

  • improves circulation

  • the list goes on

Pro-tip: Doing something hard or challenging right in the morning teaches us to discipline our fear.

4. Sit in Meditation

If you've never meditated - keep it simple. Try these 3 steps:

  1. Sit with a straight spine.

  2. Focus on your inhales and exhales for 5 mins.

  3. Don’t judge thoughts when they come up or try to not think. Instead, gently acknowledge that you’re thinking and come back to focusing on your inhales and exhales.

Here's my Spotify Meditation Playlist. It's one of my favorites!

5. Write down your goals

Writing down your goals daily keeps them top of mind and keeps you laser-focused. This is one of the strongest things you can add to your morning routine, in my opinion.

If you don’t have growth goals set right now, then print my intention sheet.

Make your goals BIG and heart-centered. Be ambitious with it.

If you set average goals, you'll reach average goals.

If you even end up reading the average ones that were set. . . :)

Keep in mind, do not set goals from a place of lack or fear - you have everything you need right now. Instead, set these intentions with a sense of love and of service to your growth and to be of service to causes outside of yourself. (Like planting trees! :) You can plant a free tree anywhere in the world here)

Pro-tip 1: Write goals as if you’ve already achieved them.

Pro-tip 2: Do something EVERY DAY that brings you even one inch closer to that goal (that’s why we do the next step!)


6. Write out your To-Do List

Every morning (maybe you start the night before!) write out your to-dos.

Perhaps you have items in all core areas of your life: Wellness, finance, work, passion project, etc.

Pro-tip: Make sure to include at least 1 feel-good each day. (Take a bath! Go on a nature walk! Lay in the sun!)

Do your hardest thing first if you can.

7. Free journal

Set a timer for 5 minutes and simply write whatever comes into your mind.


This will bring ideas and clarity.

Gaining clarity is one of the best gifts you can give to yourself.

8. Read 5 Pages

This one is self-explanatory. Read 5 pages of a self-growth book. Check out my favorite Self-Growth Book List here.

9. Listen to a motivational podcast

I love podcasts while I'm in the car. I recommend these self-growth + motivational podcasts:


  • The Brendon Show - one of my favorites

  • Ten Percent Happier with Dan Harris

  • Practice You with Elena Brower

  • The Tony Robbins Podcast

  • The Michelle Obama Podcast


10. Write 15 Gratitudes

Does 15 sound like a lot? It's not. We have so much to be grateful for. Try it and get specific.

Here are some of my gratitudes:

  • my mobility

  • my safe home

  • my comfortable bed

  • my morning cappuccino

  • my vision

  • my supportive partner

  • going on nature walks

  • the sun on my skin

  • living near the beach

  • lighting incense and meditating

  • my job and the freedom it gives me

  • my women's group

  • the gym near my house

  • the natural light my bedroom


11. Morning Meditation Walk

Talk a walk outside in nature. No screens, no phone calls or texts. Just you, the rhythm of your walking, and nature.


Woohoo! Enjoy owning your mornings and staying ignited throughout your day.

Let me know your favorite and if you try and share them, I'd love to see. Tag me on IG at @Yoga.with.Kate.Amber !

Want to practice yoga together? Head on over to my YouTube Channel with tons of free classes!

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