Most people assume that a 4 a.m. wake-up call or an intense workout are the only ways to create a morning routine that’s effective.
That’s NOT true.
The things you do in your morning routine are less important than the principles you follow when you create a morning routine.
Ready to create a morning routine that works for you and actually sticks?
Let’s go!
Who am I? I'm Demir Bentley, co-founder of Lifehack Method and author of the WSJ bestseller Winning the Week. After burning out in a high-pressure career, I reinvented my lives and created a system that’s helped 50,000+ professionals at companies like Google, Uber, and PepsiCo work less and achieve more. Learn more here.
💡Key takeaways:
- A morning routine is a set of habits you follow to set yourself up for success.
- Morning routines lower stress, improve mental and physical health, and regulate your circadian rhythm.
- The best ways to create a morning routine are to assess your current situation, start small, and stay consistent.
What is a morning routine?
A morning routine is a set of habits you follow at the start of your day to set yourself up for success.
Now, what those habits are depends on you. They can be as extreme – or simple – as you want.
For example, Apple CEO Tim Cook wakes up at 3:45 a.m. to check his emails before heading to the gym for a 5 a.m. workout.
On the other hand, Ariana Huffington, CEO of Thrive Global, simply takes a deep breath and sets an intention for the day.
That’s the beauty of it – there’s no right or wrong way to create a morning routine!
It can include anything from exercise and journaling to something as simple as making your bed and drinking water.
There’s no perfect length, either.
Again, it’s what works for you. Some people get what they need from a 30-minute routine, while others love a 90-minute routine.
Here’s what ours looks like:
Whatever you choose, make sure it’s part of your system, realistic, consistent, and helps you reach your goals.
But why should you create a morning routine? I’ll tell you next, so keep reading.
Benefits of a morning routine
Morning routines don’t just make your mornings run more smoothly – they get you into a flow state and prepare you for the rest of your day.
Research has found that morning routines regulate your circadian rhythm and boost hormone production, metabolism, and sleep quality.
Some other benefits are:
- Lowers stress levels from reduced morning chaos and decision fatigue
- Improved mental and physical health
- Better mood and emotional balance
- Higher energy levels
- Better productivity at work
Ready to create a morning routine and see the difference it makes? I’ll tell you how in the next section!
How to create a scientifically proven morning routine that sticks
Here are the key principles I swear by when I help clients create a morning routine that’s realistic, effective, and easy to maintain.
1. Prepare the night before
Here’s what nobody tells you when you set out to create a morning routine.
It has to start the night before – because how you wind down directly impacts how you wake up.
So, wind down with a relaxing routine that prepares you for a good night’s sleep and gets you in the right frame of mind to wake up refreshed and ready.
Don’t forget to include at least one calming activity, like writing down your priorities for tomorrow to clear your mind, drinking a cup of tea, or taking a warm bath.
Then, find ways to optimize your sleep environment, such as:
- Removing screens so you’re not tempted to scroll social media, work, or watch TV in bed. Blue light wrecks your sleep.
- Investing in tools to improve sleep quality, such as a good pillow, sleep mask, or weighted blanket.
- Adjusting your thermostat to the ideal sleep temperature, which is 65 degrees.
Action items:
✅Create a wind-down routine that tells your mind it’s time for bed.
✅Remove all electronics and screens from your bedroom.
✅Choose one calming activity to do before bed.
2. Assess your current situation
Your morning routine won’t look like anyone else’s, and that’s okay!
After all, they don’t have your lifestyle, personality, or schedule.
Before you create a morning routine, you need to figure out what will work for you.
Start by identifying your dominant personality traits.
Do you like structure, or do you prefer flexibility? Do you wake up with high energy levels, or do you need some time to wake up? Would you rather start with movement or quiet time?
And be honest with yourself!
It’s the only way you can create a morning routine that feels natural and sustainable.
Next, figure out how much time you can dedicate each morning (even on weekends – a weekday-only routine won’t stick).
Remember, even a small amount of time – say, 15 to 30 minutes – makes a difference.
Action items:
✅ Determine if you need structure or flexibility in the morning.
✅ Decide how much time you can realistically spend each day, including weekends.
3. Start with the smallest tasks
Let’s be honest.
Morning you is never as ambitious as nighttime you.
Sure, I could create a morning routine that involves exercising, meditating, and journaling before sunrise.
But I know that when my alarm goes off, that version of me won’t exist.
The thing is, we sabotage execution with oversized ambition.
So, if you want to create a morning routine that really sets you up for success, start as simple as possible.
Why?
Because the smaller the task, the faster it becomes a habit.
You want to create a morning routine that feels effortless.
So, start by making your bed, taking five deep breaths, and drinking a glass of water. That’s it!
Remember, small actions lead to big results.
You can add to it once you’ve got that down pat and have been doing it consistently for two weeks.
Action items:
✅ Pick one small habit to start with, like making the bed or drinking water.
✅ Stick with it for two weeks before adding another small element, like stretching or meditating.
4. Choose core activities
The most effective morning routines include a few key elements that set you up for success.
Because you don’t have to do everything – you just need to choose what matters most and make it a habit.
So, start with a Keystone Habit.
A Keystone Habit is a simple, energizing action that boosts productivity levels, improves clarity, and creates momentum for the rest of your day.
For me, it’s a cold shower, but it can be simpler (and much less jarring).
Making your bed is a highly effective Keystone Habit.
Beyond that, choose a few core self-care activities that align with your needs and time. Here are some I swear by:
- Prioritize getting at least eight hours of sleep and avoid hitting the snooze button when the alarm goes off in the morning.
- Drink a glass of water first thing.
- Eat a high-protein, low-carb breakfast for sustained energy. I love pairing it with a glass of lemon water – it’s better than coffee for energy and improves focus levels.
- Incorporate physical movement, like a walk or quick workout, for a quick jolt of energy.
- Practice mindfulness activities, such as meditation, breathwork, or journaling.
- Express gratitude, whether on paper or out loud. This seemingly simple task is actually as effective as antidepressants.
- Set the right priorities by identifying the most important tasks on your to-do list and mentally prepare for the day.
Here’s my own routine for starting my workday. It helps me work on the most important tasks first.
Want my complete pre-work routine? Here you go:
Action items:
✅ Start with one Keystone Habit and two to three core activities.
✅ Allocate specific time slots to keep your routine manageable.
✅ Adjust as needed.
5. Stay consistent
Once you’ve built a morning routine that works, it’s tempting to keep adding more elements.
I get it!
But here’s the problem with that approach.
Adding more takes what started as a calm, intentional routine and turns it into a checklist that you’ve got to rush to complete.
And that’s not what you want when you create a morning routine.
So, if you find yourself cramming too much in, take a step back and look at your morning routine.
What are the one or two most impactful activities you’ve included? A great way to figure it out is by asking yourself, “Which of these would I never skip, even on vacation?”
Stick to those. The rest can be optional.
Action items:
✅ Plan your mornings ahead of time so you can anticipate and adjust to changes as needed.
✅ Set your alarm strategically and wake up at a time that best supports your routine.
✅ Avoid your phone first thing so you don’t start the day distracted.
6. Adjust your morning routine (when necessary)
Look.
Even if you manage to create a morning routine that is perfect, it will get disrupted (especially if you have kids, like we do).
And that’s okay! Life happens.
But a great morning routine doesn’t break… it just bends. What’s important is that you can adjust when you need to, step back, and assess when it falls apart.
Now, I see a lot of clients who put off starting a morning routine because they’re waiting for a time they KNOW they can stay consistent.
The truth is, that doesn’t really exist.
So just start! Having any routine is more important than having the perfect one.
Action items:
✅ Embrace flexibility by adjusting your routine instead of skipping it if your schedule changes.
✅ Create a backup plan and create a shorter version for busy days.
✅ Switch things up if something stops working for you.
✅ Start now instead of waiting for the perfect moment.
If you’re still not quite sure where to begin, I’ve put together three templates to help you create a morning routine that you can start immediately. Find them in the next section!
3 morning routine templates
20 minutes:
7:00: Wake up, drink water, and make the bed.
7:05: Stretch or take five deep breaths.
7:10: Skincare, brush teeth, and get dressed.
7:15: Grab a light breakfast or coffee.
7:20: Review top priorities or set intentions for the day.
30 minutes:
7:30: Wake up, drink water, and make the bed.
7:35: Stretching or meditation.
7:40: Skincare and get dressed.
7:45: Eat breakfast while listening to music or a podcast.
8:00: Start work or commute.
60 minutes:
6:00: Wake up, drink water, and stretch.
6:15: Light workout.
6:35: Quick shower and get dressed.
6:45: Eat breakfast and journal or read.
7:00: Plan the day and ease into work.
Next steps
And that’s how to create a morning routine that actually sticks!
Want to make sure your weeks feel as calm, focused, and productive as your mornings?
Then grab our free Winning the Week worksheet below!
