6 Vital Ways to Create a Stress-Free Morning Routine

Mornings don’t always run smoothly, do they? We start with snoozing the alarm clock, dragging our feet to the coffee pot, and impatiently waiting for the morning brew to awaken our senses. Before we realize it, we’ve got 15 minutes to head out the door, all the while hoping to not hit traffic on the morning commute - and… then we realize… we’re wearing two different socks. Ok, maybe not all of us, but it’s happened to me.

Having a morning routine will help structure your morning so that the next time you step foot into the office, you don’t look like Will Ferrell in Mugatu.

Drink a Cold Glass of Water

If you’ve ever experienced a jolt of cold water after jumping in a pool or being sprayed with a hose, you know that it’s one thing that’ll wake up your body with a quickness. Where we normally eat every few hours during the daytime, we fast during the night. This is why you might wake up thirsty in the middle of the night every now and then; you can lose up to a liter a night while you’re asleep.


Your body repairs itself through the evening, and you probably use the restroom at least once or twice a night. Slamming down a big cup of cold water instantly replenishes that loss of fluid and wakes up your metabolism for optimal brain function.

Follow a Morning Itinerary


Nothing will keep you on course the way putting pen to paper will; planning out your day is essential if you hope to be successful in your goals, whether they be for work, for your physical fitness, or your mental well-being. Get planner or a plain notebook and create 20 minute to hour long time blocks. If you aren’t making time to read for at least 30 minutes a day, pick a time and make it happen.

We all have 24 hours in a day, it’s entirely up to you to take advantage and make the most of it. Creating a morning itinerary doesn’t necessarily mean you must finish every item on the list, but it does ensure that you stay productive; scrolling through social media for an hour won’t get you any closer to your desire for greatness!

Put Your Phone Away Before Bed

There are people who are extremely efficient, they wake up at 4am, make their coffee and adhere to a strict code of conduct; they’re in bed by 8:30pm and ready to do it all again the very next day.

However, the majority of us are staying up well past our scheduled time to sleep, and it’s usually because we’re finishing up a TV show or reading a news story on our phones. Society’s addiction to screens could be the reason why we constantly seem to feel so tired. The blue light behind your phone, computer, and television has the same effect on your brain as the sun does. So if you can’t sleep at night, try reading an actual book instead of your kindle. It’s better for your eyes, and puts you to sleep much faster!

Make Time for Exercise

Skipping your exercise routine in the morning is a definite way to throw your entire week off track. The most successful CEOs and billionaires select a time block specified for their physical health and adhere to it religiously. We all know that physical fitness is the number one way to release endorphins; these are the chemical your body releases to make you feel good. It also helps to reduce stress, which reduces your blood pressure, and overall just makes you feel better as you take on the daily grind.

Write Down the Pit and Peak of Your Day

Write down the peak and pit of your day, how you interacted with other people, and how you handled particularly difficult situations or conflict before you go to bed. When you wake up, take a look at this journal again and decide what you want to do differently today.

Things like stress and frustration sometimes create abnormal behavior in human beings. This is something that we all have to find a way to deal with, taking the time to acknowledge where we went wrong helps us decide what we can do better next time.

Visualize Your Day

Now that you know what you want to change, get yourself in the right mindset. If you had a bad day yesterday, don’t start the morning off dreading your arrival to work. You know what went wrong, and you have a plan to make things better. So take it upon yourself to approach every situation with the correct attitude, and the right frame of mind. It isn’t easy to shake off the bad habits we’ve formed over the years, but this doesn’t mean you don’t have an opportunity to correct them every single day.

From the moment we wake up, we start making choices; be sure you’re making the right ones!

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Dr. James Leonette