Why a Mindful Morning is the Key to a Happy and Productive Day

Having a mindful morning routine is something that I’ve always aspired to do, but never seem to figure out. I’m more of a press snooze, scroll on my phone, and cuddle with my dog in the morning type of person. 

I’ve tried everything from going to bed earlier to planning out my mornings, yet nothing really sticks. However, lately, I’ve been aware of how my mornings could be setting the tone for my day, where I’ve been feeling more distracted and tired, so I’ve decided to reprioritize my mornings. 

For most people, mornings are a missed opportunity to practice self-care and mindfulness. I’m not here to promote waking up at 4 am for an hour-long mindful morning, but, to share what I’ve been working on and how you can also incorporate some simple changes to be more mindful and create a morning routine that works for you. 

In this blog post, I’ll teach you about mindfulness and why it’s a key component of any morning to feel calm and centered. I’ll also walk you through setting up a mindful morning routine and tips and tricks to get started. 

10 mindful morning practices to start your day with focus & intention. photos of a woman doing yoga in bed and another of a smoothie bowl

Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.

What is Mindfulness?

​​Mindfulness is being present and engaged in the present moment. It involves paying attention to your thoughts, feelings, and surroundings without judgment or distraction. 

By practicing mindfulness, you become more aware and accepting of what happens within and around you. It’s being able to pause, be present, and better manage difficult emotions that often come up. 

Mindfulness is being present, curious, and intentional rather than reactive. 

Mindfulness has its roots in ancient Buddhist meditation practices. Over the past 50 years, it has become popular and widely researched as a powerful tool for reducing stress, improving mental health, and increasing overall well-being. 

The Benefits of Mindfulness

There are many benefits to practicing mindfulness, for both your mental and physical health. Personally, I really appreciate the sense of peace that comes from being more mindful.

Every day, there is so much out of our control. Adding an element of mindfulness to my mornings has helped me to feel empowered and intentional, rather than overwhelmed and reactive. 

By taking even just a few moments to set my intentions and ground myself in the present moment, I can navigate the challenges that pop up each day with greater clarity, calmness, and resilience. 

Mindful mornings have also helped me to cultivate a greater sense of self-awareness and self-compassion. Even without a set routine, when I start the days with intention, I feel focused and calm all day long. A little goes a long way, I promise!

What does the science say?

Research has shown that regular mindfulness practice can:

With a mindful morning routine, you’ll be calmer, have clarity, and connect much better with yourself and others. 

Quote - “The energy and mood of the morning carries through the day, so making life more meaningful begins there.” - Jay Shetty, Think Like a Monk

Benefits of a Mindful Morning Routine

A morning routine can really make a difference in how you feel throughout the day. It’s one small way you can set the tone for the rest of your day. If you start your morning off on the right foot, you’re more likely to have a better day. 

Increased productivity and focus throughout the day

One of the main benefits of having a mindful morning ritual is increased productivity and focus throughout the day. When you start your day with intention and purpose, you are more likely to be productive and focused to get the things done that you need and want to do. 

TIP: Try setting aside time in the morning to plan out your day, prioritize your tasks, and set goals.

Reduced stress and anxiety

Another benefit of having a morning ritual is reduced stress and anxiety. When you have a consistent morning routine, you’ll have one less thing to worry about by providing structure and predictability to your day. 

TIP: Start the day with relaxing activities like meditation or yoga.

Improved overall well-being

Lastly, having a morning ritual can improve your overall well-being. It can help you feel better in general, have more energy, and feel confident in your skin. A few small mindful and healthy habits help you to make consistent progress towards your health goals, whatever they may be! 

TIP: Include a balance of habits that support both physical and mental health in the morning 

How to Actually Create a Mindful Morning Ritual

  1. Start the night before.

It can make all the difference in the morning if you’ve prepared the night before. Try laying out your clothes, organizing your workspace, or jotting down a few notes to get started. 

  1. Set a wake-up time. 

Waking up at the same time each day helps to regulate your circadian rhythm, your body’s internal clock. This way you’ll feel more alert and energized throughout the day. Just be sure you’re choosing a realistic time. 

  1. Start with one habit at a time.

Don’t overwhelm yourself by overhauling your routine all at once. Instead, start with one habit you’d like to incorporate and master that for at least a week before adding on. This slowly builds a sustainable routine.

  1. Choose things you enjoy

Your morning routine should be something you look forward to! Whether it’s enjoying a cup of coffee or taking a quick walk outside, choose things that will set a positive mood for your day. 

  1. Incorporate mindfulness. 

Start the day calm and centered with mindfulness practice in the morning. There are endless ways to be more mindful in just a few seconds or minutes, so experiment until you find something that works for you. 

Creating a morning routine takes time, patience, and planning. It’s all about making small, sustainable changes that will help you start your days in a way that makes you feel your best, rather than overwhelmed and tired. 

10 Mindful Morning Activities

  • Take a few deep breaths to center yourself and set an intention for the day
  • Stretch or do some gentle yoga poses to wake up your body and mind
  • Sip on a warm cup of coffee or tea and notice the taste and aroma
  • Listen to calming music while getting ready
  • Meditate for a few minutes
  • Write down a few things you’re grateful for
  • Take a few minutes to listen to a positive podcast or read 
  • Go for a walk or jog outside
  • Make a healthy breakfast and sit down to eat it
  • Journal to get any plans, ideas, or stressors out of your head and onto paper 

One final tip that I loved from Think Like a Monk by Jay Shetty is to “put TIME into your morning”:

  • Thankfulness
  • Insight
  • Meditation
  • Exercise

This acronym resonated with me as a super simple way to remember a few simple and practical habits that I can do in just a few minutes each day, though I made my own to inspire myself to get into a routine that clicks with me.

Breathe morning routine:
B - belly breathing
R - read
E - exercise
A - appreciate
T - tea
H - hydrate
E - eat


I know how crazy and hectic mornings can be and that it’s tough to build new routines, especially right out of bed. But, a solid morning routine could be the game-changer you’ve been looking for. Just a few minutes each morning to set an intention, be grateful, and relax can work wonders. 

Just like everything self-care and wellness, there’s no one-size-fits-all solution. Start small and experiment with different activities and systems. It does take commitment, so give yourself time to figure out what works best for you. 

Once you find what works best for you to have a mindful morning, make it a habit. Over time, this will become second nature and you’ll start every day feeling calm, grounded, and ready to tackle whatever the day throws at you!

What’s been key to your morning routine? Share in the comments below! 

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