Crafting Your Perfect Morning Routine for a Healthier, Happier You

The adage “early to bed and early to rise” isn’t just a saying – many successful people swear by their morning routines. From Anna Wintour’s early tennis matches to Oprah Winfrey’s meditation rituals, each routine is as unique as the individual. But does the ideal morning routine have the power to transform your life, and must you rise at the crack of dawn to seize the day? Read on for insights and practical tips to tailor a morning routine perfect for you, regardless of your perception of being a morning person.

The Benefits of a Thoughtful Morning Routine

For many, waking up triggers a mental checklist of daily tasks, often causing essential self-care activities like exercise or journaling to be continually postponed. Establishing a morning routine can provide dedicated time for activities that contribute to your well-being. Scientifically these benefits include increased productivity, positive mood support, enhanced energy levels, stress reduction, improved relationships, and heightened confidence.

Designing Your Ideal Morning Routine

Creating the perfect morning routine doesn’t require conforming to someone else’s template. It should align with your values and current goals. To guide your routine, consider incorporating these tasks:

  • Physical
  • Intellectual
  • Emotional
  • Spiritual

Physical Wellness: Start Your Day Right

1. Do Ten Minutes of Exercise

Even a brief ten-minute exercise session in the morning can bring numerous benefits, from mood enhancement to supporting weight loss goals.

Tip: Choose an activity that brings you joy, such as jump roping, brisk walks, or following an exercise app.

2. Drink a Full Glass of Lemon Water

Kickstart your hydration and boost your vitamin C intake by starting your day with a tall glass of lemon water.

Tip: Enjoy this before your morning coffee or tea for an extra antioxidant boost.

3. Eat a Healthy Breakfast (or Consider Intermittent Fasting)

Revamp your breakfast routine by focusing on lectin-free, nutrient-rich options, promoting optimal fueling for your body and brain.

Tip: Explore Gundry-approved breakfast recipes, emphasizing healthy fats and greens. Consider intermittent fasting if you’re not hungry in the morning.

4. Take Your Vitamins and Supplements

Ensure you get the maximum benefits from your supplements by incorporating them into your morning routine.

Tip: Take your supplements consistently, perhaps alongside your glass of lemon water.

Intellectual Wellness: Cultivate Your Mind

1. Write Out Your Short and Long-Term Goals

Setting and tracking goals provides motivation, focus, and a sense of achievement.

Tip: Break down long-term goals into manageable short-term tasks for daily tracking.

2. Journaling

Scientific studies endorse the benefits of journaling, aiding mindfulness, communication skills, healthy sleep, and even the immune system.

Tip: Try “Morning Pages” – write three pages of thoughts each morning to declutter your mind.

3. Read Something of Interest (Beyond Social Media)

Add pleasure reading to your routine, stimulating your mind and building vocabulary.

Tip: Dedicate ten minutes to reading a physical book or a magazine feature article.

Emotional Wellness: Nourish Your Soul

1. Write Out Three Things You’re Grateful For

Expressing gratitude supports healthy relationships, emotional wellness, and overall happiness.

Tip: Keep a gratitude journal by your bedside and jot down three things each morning.

2. Hug Someone You Love

Simple actions like a morning hug release feel-good neurotransmitters, fostering emotional well-being.

Tip: Incorporate a hug into your morning routine, whether delivering coffee or a green smoothie to a loved one.

3. Listen to a Morning Playlist

Create a playlist that uplifts your mood, making your morning routine more enjoyable.

Tip: Dance along to the tunes while preparing your morning smoothie or getting ready.

Spiritual Wellness: Nourish Your Inner Self

1. Meditate for 10 Minutes

Morning meditation supports mood, relaxation, and attention span.

Tip: Use a meditation app for guidance and commit to ten minutes daily.

2. Spend Time in Nature

Immerse yourself in nature to promote balanced blood pressure, stress hormone levels, self-esteem, and mood.

Tip: Take a short morning walk in a nearby park or green space.

3. Say Positive Affirmations Out Loud

Regular repetition of positive affirmations can shape your mindset and influence actions.

Tip: Craft affirmations related to areas in your life where you aim to improve and recite them aloud for three minutes each morning.

Sample 15-Minute Morning Routine

Assembling your personalized routine involves selecting tasks that resonate with you and integrating them seamlessly. Here’s a sample 15-minute morning routine:

  • Make the bed.
  • Drink a full glass of water.
  • Take your vitamins and supplements.
  • Stretch for 5 minutes (focus on legs and neck).
  • Do a 5-minute meditation.
  • Get dressed.
  • Make yourself a cup of coffee or tea.

Create Your Ideal Morning Routine

Your ideal morning routine should resonate with you, promoting consistency and a sense of accomplishment. If a particular task feels burdensome, replace it with an activity that brings joy. Integrate new tasks with existing habits to enhance follow-through. Mornings brim with potential, and with your tailor-made routine, you may find increased fulfillment and productivity throughout your day.

Join us at Gundry Health, where our online clinical telehealth expertise in autoimmune disease treatment awaits. Empower yourself with informed choices for a healthier, energized life.



The Gundry Health platform helps members improve gut health using integrated lab testing, lab reviews and disease guidance.