4 Simple Morning Habits We Swear By

Imagine this: you wake up clear-headed, energized, and ready to take on the day—without relying on caffeine (or sheer willpower). Yes, it’s possible! No snoozing your alarm five times. No mindless scrolling. No skipping breakfast in lieu of running on empty. No scrambling out the door in a haze of stress. 

You stretch and take a deep breath. You feel calm and grounded. Your morning flows. You nourish your body, soak in a few moments of fresh air, and set the tone for a day that feels intentional—not reactive. The secret? Small, intentional habits. Think tiny changes, practiced consistently, to create a massive shift in how you live your life.

Ditch the Chaos: 4 Habits for a Better Morning

It’s no secret that how you start your morning sets the tone for your entire day. Rushing through your morning leaves you playing catch-up (for hours). Fortunately, a few simple shifts can change that. If you're looking to balance your hormones, boost your energy, and feel more in control, these four powerful habits can make all the difference. Best of all, they’re simple—no extreme routines required. 

1. Eat a Balanced Breakfast
Skipping breakfast might seem harmless. But for women, it can lead to blood sugar crashes and mood swings (and eventually, contribute to hormonal imbalances). Prioritizing a protein-rich breakfast helps stabilize cortisol levels, keeps cravings in check, and provides sustained energy. This is also our favorite time of day to incorporate seed cycling—the simple practice of rotating flax, pumpkin, sesame, and sunflower seeds to naturally support estrogen and progesterone. Your hormones (and metabolism) will thank you!

Research suggests women should eat breakfast within 30-60 minutes of waking up to support stable blood sugar, cortisol balance, and hormone regulation. While intermittent fasting works for some, women tend to be more sensitive to fasting, and going too long without food can negatively impact metabolism, energy, and menstrual health.

2. Get Outside and Walk
Sunlight exposure first thing in the morning helps regulate your circadian rhythm, which in turn supports deeper sleep and more stable energy levels. Walking—even for just 10 minutes—boosts serotonin, improves digestion, and gets your lymphatic system moving. If you're looking for a holistic way to reduce stress, improve insulin sensitivity, and set the stage for a productive day, lace up your sneakers and head outside.

3. Don’t Look at Your Phone Right Away
This one’s much easier said than done. We get it. But immediately grabbing your phone floods your brain with information, notifications, and stress before you've even had a chance to check in with yourself. Instead of diverting your attention and energy, keep it. Carve out (at least) 30 minutes of phone-free time. Use this window to stretch, sip your coffee in peace, make breakfast, and set an intention for the day. You’ll feel more grounded and in control—rather than reactive and frazzled.

4. Get Dressed (Yes, Even If You Work from Home)
Ever notice how getting dressed shifts your mindset? Mel Robbins swears by this—she calls it the "5 Second Rule,” a simple countdown to push yourself into action. Instead of lingering in pajamas, make it a habit to get dressed, even in something cozy but put-together. It signals to your brain that you’re ready to take on the day, boosting confidence and productivity. Don’t underestimate the way you show up for yourself.

How to Start Your Day Feeling Overwhelmed

Of course, none of us want to begin the day feeling frazzled, exhausted, and playing catch-up before 9 a.m! In the spirit of avoiding chaos, here’s what not to do:

• Hit snooze – Nothing derails your morning like delaying the inevitable. Snoozing repeatedly confuses your body, making you groggier and more sluggish.
• Scroll first thing – Flood your brain with notifications, emails, and social media drama before your feet even touch the floor. Say goodbye to a calm, intentional start.
• Skip breakfast – Start your day on an empty tank, setting yourself up for blood sugar crashes, cravings, and mood swings by mid-morning.
• Stay inside – Who needs natural light and fresh air? Definitely not your circadian rhythm, energy levels, or mood (spoiler: you actually do).
• Leave your phone on your nightstand – This ensures you'll reach for it first thing and get sucked into the digital world before even acknowledging your own thoughts.
• Rush out the door without a plan – Nothing says stress like scrambling to find your keys, throwing together a last-minute breakfast, and leaving your house in disarray.

Sound familiar? The good news: with a few small shifts, you can swap chaos for calm, exhaustion for energy, and reactivity for intention. It all starts with a better morning routine.

A Morning Routine That Sets You Up for Success

While we can't promise a completely smooth morning (or guarantee your kids won't rise extra early), these habits can help you start your day with more control.

The Night Before

1. Tidy your kitchen and lay out clothes to minimize morning decisions. Ideally, prep your breakfast/lunch too!

2. Turn off electronic devices at least 30 minutes before bedtime to promote restful sleep. This is a great time to take your magnesium.

3. Place a glass of filtered water by your bed to drink upon waking.

4. Put your phone in another room to avoid early-morning screen time. Grab a book to read before bed.

The Morning Of

1. Use the 5-Second Rule: When your alarm sounds, count down from five and get up immediately—no snoozing.

2. Drink water and engage in light stretching or deep breathing exercises.

3. Avoid using your phone for at least 30 minutes (unless you’re checking your sleep score, where you’re at in your cycle, or turning on a meditation/exercise app!).

4. Step outside to align your body’s internal clock. If possible, go for a short walk.

5. Spend a few moments journaling or planning your day's goals.

6. Consume a protein-rich meal—perhaps incorporating seed cycling—to support hormonal balance. Sip your caffeine after breakfast.

7. Change out of sleepwear to signal readiness and boost productivity.

8. Spend a couple of minutes tidying up, like loading or unloading the dishwasher.

Finding What Works for You

Your morning doesn’t have to be complicated to be powerful. A nourishing breakfast, fresh air, boundaries with technology, and simply getting dressed can create momentum that carries you through the entire day. Which habits will you start with tomorrow?