“While most people let their mornings happen to them, successful individuals design theirs intentionally. What you do in the first hour after waking programs your brain and nervous system for how the rest of your day will feel.”
I used to stay in bed until the last possible minute, then rush through brushing my teeth and maybe eating a quick bowl of oatmeal before cycling to catch the train. My mornings felt hectic and disconnected.
But I thought that was normal.
In 2017, after experiencing travel burnout and reading The Miracle Morning by Hal Elrod, I realised something had to change. I had freedom on the outside, but no grounding within.
I started simple: A few quiet minutes of meditating, journaling, moving.
I didn’t know it then, but this was the beginning of a long-term transformation.
Now, my mornings are my anchor.
Some days it’s a long slow ritual. Other days it’s shorter. Depending on my needs.
But always it’s a moment with myself to reconnect. A part of self-love.
I feel grounded, grateful, focused, and way more present for others.
And that changes how I meet my day.
In this post, I want to share with you why I believe a morning routine can change your life too and how to overcome challenges.
How morning routines rewire your brain
Our brains are most receptive in the morning. It’s when your nervous system and hormones set the tone for your entire day. Even a tiny morning ritual helps stabilise your stress response and energy levels.
The first actions you take influence your mindset, energy, stress resistance, mood, and discipline. A purposeful morning creates a domino effect of positive choices, making you feel empowered.
Why?
We tend to act in ways that align with our recent actions, like we want to stay true to the version of ourselves we’ve already demonstrated that day.
Starting with distractions (like phone scrolling) can lead to sluggishness throughout the day.
Our capacity for self-control typically diminishes throughout the day as we make countless decisions and spend mental energy. That’s why it’s easier to exercise in the morning than in the evening.
- Ever put on your workout clothes in the morning, thinking “I’ll do it later”… only to get distracted, your energy faded, and by the afternoon, movement felt like the last thing you wanted?
- Have you ever noticed you start the day with a healthy breakfast and good intentions, but by evening you’re reaching for chips or ordering takeout instead of cooking?
Why does a routine help?
Routines are built from habits, and habits are what make routines flow instead of feeling forced. Habits, once established, happen automatically, with little conscious effort. This automation is powerful: It means you no longer have to think about doing something, you simply do it. This saves energy for what truly matters to you.
Over time, these small actions accumulate. A consistent morning routine might not seem transformative in a single day, but through repetition, you strengthen the neural pathway. Your brain rewires itself and you change your mindset, health, and emotional state.
Habits are a powerful tool for shaping your future, especially in areas you can control.
As a side effect your confidence grows: Each time you show up for yourself, you build trust in your own word.
“I don’t have time for a morning routine”
I completely get that. Mornings can feel very rushed.
A morning routine doesn’t have to take an hour. Even five minutes of stillness, a few deep breaths, or a short intention can change how your whole day feels.
My clients who have kids get up a bit earlier to have some alone time. One of them even started doing yoga together with the kids before eating breakfast together.
It is about making space for what supports you. A morning routine can actually give you time later in the day, because you start with more clarity and focus instead of rushing from one thing to the next.
Overcoming Morning Challenges
Know your WHY.
In fact, I am not always motivated for my workout every single morning. It has a lot more to do with discipline and because I know the health benefits of it. Same goes for everything else I do. Know WHY you want to do a certain activity.
A routine tied to “I want energy to play with my kids” sticks better than “I want to get fit.”
The 5-second rule
Count 5-4-3-2-1 and take immediate action to interrupt overthinking and procrastination. This works because it:
- Activates the prefrontal cortex
- Creates momentum
- Prevents the brain from talking you out of beneficial habits
Avoiding the snooze button
Snoozing disrupts sleep cycles, creates sleep inertia, and increases stress hormones. Place your alarm across the room to force physical movement upon waking.
Building Consistency
Consistency leads to habits. Habits form the actions we take every day. Action leads to success.
Read this blog post about consistency where I share what I’ve learned about building habits that stick.
Even though the concept of staying consistent seems very simple on the surface, most people struggle with it.
Many of us look for instant gratification and by pursuing that, we fail to acknowledge that some things do take time. When we don’t get immediate results, many don’t see the point in continuing those actions over the long run.
- Start with one very small, achievable habit (2-5 minutes).
- Stack a new habit onto an existing one.
- Use visual cues like placing your yoga mat in plain sight.
- Log out of Netflix or Instagram to create friction.
- Build the system first, plan for obstacles in advance, then let the system carry you.
- Normalise setbacks. Everyone misses days. Self-compassion is your superpower. The key is getting back on track quickly.
Minimalist Traveller 
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