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It seems like everyone is talking about their morning routines lately, and we know that they’re a topic of interest for good reason. There are a handful of science-backed studies that shows a connection between overall mental health, sleep, stress, and how our intentions set in the morning can truly impact the rest of our day.

Photos: Emily Williams Photography 

If you haven’t already established a concrete morning routine though, don’t feel like it’s an all or nothing approach. Taking the pressure off (especially if you’re typically not a AM person) and starting slowly by changing up one or two of your personal habits is the best way to make it sustainable. Because while consistency matters, I think it’s more important to work in flexible habits that are adjustable to the ebb and flow of what’s currently going on in your life – the season, your schedule, personal goals, work-load, etc.

I’m sharing today 3 simple tweaks I’ve made in my personal life that I’ve been able to consistently come back to throughout the years, no matter what season of life I am in. Hope this inspires you and also serves as a reminder that even just one small change is still as just significant!  

1) Make a change the night before (but, really).

As in, choose one habit the night before that will make your AM more enjoyable / easier. Just one thing – and it never has to be more complicated than you’d like for it to be. For example, I’m a fan of the “brain dump”– right before going to sleep I’ll write out everything from my to-do list to things I’m grateful for / stressed about from the day. I get a lot of perspective out of this because when I scan over what I write the next morning, certain things that stressed me out at that moment feels so much less significant. New perspective = new mindset for the day.

Maybe you’re the type that likes to lay out your workout clothes or fill up your water bottle so that it’s easier to grab and go in the morning. Five minutes can sometimes be all you need for a less stressful morning!

2) Have a breakfast formula.

Ever find yourself looking into your fridge and asking yourself what to eat for breakfast? Avoid that by having a breakfast formula. Ideally, it would have some combination of protein + carbs + healthy fat so you can feel full and avoid any energy crashes later in the day. For example, a greek yogurt bowl would have protein (from greek yogurt), carbohydrates (from the fruit or granola), and healthy fats (nuts, nut butter, hemp seeds).  

Generally, I encourage a high-protein, lower sugar meal with some fiber – mostly because this macronutrient combination gets you the most nutrition bang for your buck! You’re more likely to feel satisfied and fuller for longer.

My breakfast bowls have included the HempYeah! Granola from Manitoba lately – it’s packed with 10 grams of plant protein per serving and also lower in sugar compared to other store-bought granolas I’ve seen. Hemp hearts can add a great source of omega 3’s into your day, which can help support brain health buy giving you a dose of healthy fats. Plus, it’s also a great source of plant protein that’s lower in carbohydrates. If you’re vegetarian, the protein in this granola is a combination of hemp + pea, which makes for a complete amino acid profile that supports in both maintaining muscle mass and physical recovery, perfect for those who live a more active lifestyle.

The blueberry flavor has the taste of a blueberry muffin, but my personal favorite is the dark chocolate one. If you want a more simple combo, they also have a honey and oats flavors!

Pro tip: you can order these directly off Amazon! As you know, I’m a big fan of Amazon prime and use Amazon fresh often to order groceries.

3) Rethink Meditation.
(like…maybe just read 10 pages of a book you’re on!)

If you plan this accordingly, it’ll only take you about 10-15 minutes. Especially if meditation isn’t your thing, this is another easy way to take a mental break / disconnect from the daily grind. If you’re not currently reading any books, maybe choose a few blogs you enjoy or read something else positive.

For me personally, this work a little better than meditation. Aside from morning routines, it also feels like everyone is now meditating at some point in their day. Again, definitely for good reason here, but don’t feel like there’s only way to go about it. I’ve found that reading for me is a separate form of quiet time, which is also okay too if that’s what works.

Bonus: Make your bed.

I know, but hear me out – coming back home to a clean space is something that 100% calms me down. Either that or it’s just the type A in me that likes things orderly, but you know that feeling of climbing into clean sheets after a long day? Yeah, I know – seriously, the best! 

I’d love to hear – what makes up part of your AM routine?