Morning Routine Helper
Simple, repeatable routine you can print or screenshot for the day start.
Morning Routine Schedule
A gentle, flexible routine to start your day with intention and calm.
Wake Up (Your Time)
Take 3 deep breaths before getting out of bed
Hydrate
Drink a glass of water to wake up your body
Personal Care
Wash face, brush teeth, get dressed
Mindful Moment
5 minutes of meditation, gratitude, or quiet reflection
Movement & Exercise
Gentle ways to wake up your body and mind:
- 5-10 minute walk outside
- Simple stretches or yoga
- Dance to one favorite song
- Jumping jacks or light cardio
- Sensory movement (swinging, bouncing)
Remember: Movement should feel good, not overwhelming. Start small.
Self-Regulation
Tools to help you feel centered and ready for the day:
- Breathing: 4 counts in, 4 counts out
- Sensory check: What do you see, hear, feel?
- Intention setting: One word for how you want to feel today
- Energy check: How much energy do you have? Plan accordingly
If you're feeling overwhelmed, that's okay. Start with just one breathing exercise.
Make It Your Own
This routine is a starting point. Adapt it to fit your needs, schedule, and energy levels. Some days you might do everything, other days just one or two steps is enough.
Remember: Progress over perfection. Every small step counts.