Ideally, we’d be rising with the sun, not snoozing for the third time. We’d start the day with a beach walk and a nourishing breakfast. Not scrambling to find an umbrella that doesn't blow inside out with the wind. But life, oh life, oh life, oh life. Doo doo doo doo.
Here are 3 x 15-minute morning routines you can try this week. They’re low-fuss, no-perfection-needed, and designed to ground you before the day runs away with you.
One - Slow Starter
Breath (4 minutes)
- Sit up in bed. One hand on your belly, one hand on your heart.
- Take 5 deep breaths. Check in, how do you feel?
Get ready (7 minutes)
- Head to the bathroom - skincare, brush your teeth, scrape your tongue.
- By the sink: a big glass of water and clothes for the day (last night’s prep).
- Add in a slick back bun or some makeup that helps you feel confident.
Stretch (4 minutes)
- Finish outside or by a window with a few gentle stretches. Try to get some sunlight in your eyes before you look at your phone.
- You could add in some grounding affirmations like "I am safe" or "I trust the timing of my life".
Two - Nourished Journaler (my personal fave)
Fuel (3 mins)
- Make a protein coffee smoothie. You could even prep everything up the night before, so you just need to add the banana and ice and blend.
- → Blend 1 shot espresso (or decaf), vanilla protein powder (I love the Mitchells Bone Broth protein), ⅓ frozen banana, ice, half oat milk and half water.
Journal (7 minutes)
- Sit somewhere comfy and set a timer - while still keeping your phone on airplane mode, you sneaky devil. Have your journal and pen ready and set up the night before, I'd even set up my palo santo or incense up ready to go to make it extra special.
- → 7-minute mind dump. Start with 10 deep breaths and then get pen to paper. No prompt needed - just get your thoughts out of your head and onto the page.
- → 21 days of journaling. You could start our guided journal filled with 21 questions your therapist would ask you. That way, you don't even have to decide what to journal on each day.
Get ready (5 minutes)
- Take some time to get yourself ready. Skin care and an easy hairstyle that makes you feel confident.
- Grab your pre-packed bag and pre-made protein-rich breakfast, and you're good to go.
Three - Mover and Groover
Move (10 minutes)
- Find an at home workout that works for you and that you're excited to do. The trick is pre pre-plan this so you're not wasting time in the morning finding something to do. Have your space set up with anything you need.
- → I love Wild Pilates or the KIC app. There are also great free classes on YouTube.
Refresh (5 minutes)
- Quick rinse or cold splash on your face, brush teeth, fresh clothes and skincare. Have something set aside the night before, something you feel good being seen in, even if no one sees you.
- 10 deep breaths. Place one hand on your belly and one hand on your heart and take 10 full breaths.
- Grab your pre-made protein rich breakfast and you're away laughing!
When creating your morning routine, tune in.
- What would truly feel nourishing?
- What do you need to feel supported and set up for the day?
Remember, everyone’s needs are different - and they change with the season you're in, the resources you have, and the rhythm of your life.
Choose something that feels like a match for you, right now.