10 Things To Do First Thing In The Morning

Mornings are magical. They set the tone for the rest of your day, whether it’s productive, peaceful, stressful, or chaotic. Yet, for many of us, mornings are rushed, chaotic, or filled with scrolling through our phones before our feet even hit the floor.

The truth is, how you start your morning can shape your energy, mood, focus, and even your overall well-being. A mindful, intentional morning routine doesn’t have to be complicated—it just needs to include a few key practices that help you start the day grounded, energized, and focused.

Here are 10 things to do first thing in the morning to set your day up for success.

1. Wake Up With Gratitude

Before reaching for your phone or rushing into the shower, take a moment to feel grateful. Gratitude is a simple but powerful practice that shifts your mindset from stress or scarcity to positivity and abundance.

How to do it:

• As soon as you open your eyes, think of three things you’re grateful for.

• It could be as simple as a comfortable bed, a warm cup of coffee, or a loved one in your life.

• Say them silently, out loud, or jot them down in a journal.

Why it works: Gratitude first thing trains your brain to focus on what’s good, creating a ripple effect of positivity throughout your day.

2. Drink Water

Your body has gone hours without hydration while you slept, so drinking water first thing is essential.

• It kickstarts your metabolism, flushes out toxins, and improves focus.

• Try adding a slice of lemon for a refreshing boost of vitamin C.

Tip: Keep a glass of water by your bedside so it’s easy to drink the moment you wake up. This small habit can improve energy, skin health, and digestion over time.

3. Move Your Body

Getting your blood flowing in the morning wakes up your body and mind. Movement doesn’t have to be intense—think of it as activating your energy for the day.

Ideas for morning movement:

• Stretch for 5–10 minutes to loosen stiff muscles

• A short yoga sequence to energize your mind and body

• A brisk walk or light jog to get your heart pumping

• Even just shaking out your arms and legs while taking deep breaths

Why it works: Movement in the morning increases energy, boosts mood, and sets the tone for a productive day. Plus, it signals to your brain that it’s time to switch from sleep mode to awake mode.

4. Avoid Your Phone for the First Hour

It’s tempting to reach for your phone the second you wake up. Emails, notifications, and social media can overwhelm your mind before you’ve even had a chance to wake up fully.

Instead:

• Commit to a tech-free morning for the first 30–60 minutes.

• Use this time for self-care, journaling, reading, or light movement.

Why it works: Avoiding your phone prevents reactive thinking and sets the tone for intentional actions rather than endless scrolling and comparison.

5. Practice Mindfulness or Meditation

Starting the day with mindfulness helps you feel centered and calm, no matter what the day brings. You don’t need a long practice—even five minutes makes a difference.

How to do it:

• Sit quietly, close your eyes, and focus on your breath.

• Try a guided meditation app or simply observe your thoughts without judgment.

• Alternatively, practice mindful breathing while showering or making coffee.

Why it works: Mindfulness reduces stress, enhances focus, and helps you respond to challenges rather than react impulsively.

6. Eat a Nutritious Breakfast

Breakfast isn’t just a cliché—it fuels your body and brain for the day ahead. Focus on nutrient-rich foods to provide sustained energy.

Healthy breakfast ideas:

• Oatmeal with fruit and nuts

• Greek yogurt with berries and granola

• Smoothie with spinach, banana, and protein

• Avocado toast with a boiled egg

Tip: Avoid high-sugar breakfasts that spike energy and crash your focus. Protein, fiber, and healthy fats keep you satisfied and alert.

7. Set Your Intentions for the Day

Taking a few minutes to clarify your priorities can transform a chaotic day into a focused, productive one.

How to do it:

• Write down the 3 most important tasks you want to accomplish.

• Ask yourself: “What would make today a success?”

• Visualize the day going smoothly and imagine yourself handling challenges with ease.

Why it works: Setting intentions focuses your mind, reduces overwhelm, and provides a sense of control over your day.

8. Journaling or Morning Pages

Writing in the morning is a powerful tool for clarity and creativity. Morning journaling allows you to:

• Process emotions from the night before

• Capture ideas or insights before distractions arise

• Release stress and mental clutter

How to do it:

• Spend 5–15 minutes writing whatever comes to mind

• Note any lingering worries, goals, or affirmations

• Focus on gratitude, priorities, and positive reflections

Why it works: Journaling helps you start the day mentally organized and emotionally balanced.

9. Practice Self-Care Rituals

Self-care isn’t just for weekends—it can be a small but meaningful part of your morning. Taking care of your body and mind first thing signals self-respect and reinforces confidence.

Ideas for morning self-care:

• Skincare routine: cleanse, moisturize, apply SPF

• A warm shower with mindful breathing

• Aromatherapy or a favorite essential oil

• Stretching or gentle yoga

Why it works: Self-care in the morning helps you feel grounded, nourished, and ready to tackle the day with confidence.

10. Review Your Goals and Visualize Success

Finally, spend a few minutes reviewing long-term goals and visualizing success. This practice helps you stay connected to your bigger picture and approach the day with purpose.

How to do it:

• Look at your weekly or monthly goals and pick actions to focus on today

• Close your eyes and visualize yourself successfully completing your tasks

• Imagine the feelings of accomplishment and satisfaction

Why it works: Visualization strengthens motivation, focus, and confidence, helping you take intentional steps toward your goals.

Putting It All Together: A Sample Morning Routine

Here’s an example of how these 10 steps might look in a realistic morning routine:

1. Wake up and express gratitude (2 minutes)

2. Drink a glass of water (1 minute)

3. Move your body with stretches or yoga (10 minutes)

4. Avoid your phone and meditate (5 minutes)

5. Eat a nutritious breakfast (15–20 minutes)

6. Set your intentions for the day (5 minutes)

7. Journal or write morning pages (10 minutes)

8. Practice self-care rituals (10 minutes)

9. Review goals and visualize success (5 minutes)

10. Step into your day feeling grounded, focused, and energized

Even if you don’t follow all steps, incorporating just a few can make a noticeable difference in mood, productivity, and energy levels.

Tips for Sticking to Your Morning Routine

• Start small: You don’t need a two-hour routine; begin with 1–2 practices.

• Be consistent: Consistency builds habits and rewires your brain to expect intentional mornings.

• Prepare the night before: Lay out clothes, prep breakfast, and create a calm wake-up environment.

• Listen to your body: Adapt the routine based on how you feel and what energizes you.

• Celebrate wins: Even small improvements in your morning routine are worth acknowledging.

The Benefits of an Intentional Morning

A mindful, intentional morning routine offers multiple benefits:

• Better focus and productivity: Clear priorities and a calm mind reduce distraction.

• Improved mental health: Gratitude, mindfulness, and journaling lower stress and anxiety.

• More energy: Hydration, movement, and a nutritious breakfast fuel your body.

• Greater confidence: Self-care and intentional actions reinforce self-respect and motivation.

• Enhanced clarity: Reviewing goals and setting intentions keeps you aligned with your bigger picture.

Overcoming Common Morning Challenges

Even the best intentions can be derailed by morning struggles. Here’s how to overcome them:

Problem 1: Hitting Snooze

• Solution: Place your alarm across the room so you have to get out of bed.

• Tip: Set an earlier bedtime to make waking up easier.

Problem 2: Lack of Motivation

• Solution: Pair morning activities with something enjoyable, like a favorite song or coffee.

• Tip: Focus on one small win to build momentum.

Problem 3: Rushed Mornings

• Solution: Wake up 15–30 minutes earlier to give yourself space to move intentionally.

• Tip: Simplify breakfast and prep clothes the night before.

Mornings are your opportunity to start fresh, set the tone, and show up intentionally. By incorporating practices like gratitude, hydration, movement, mindfulness, and goal review, you can transform chaotic mornings into energizing rituals that support your mind, body, and soul.

Remember, your morning routine doesn’t have to be perfect. It’s about consistency, intention, and self-respect. Even small changes—like drinking water before your coffee or writing down one thing you’re grateful for—can make a significant difference over time.

The key is to start with one habit, build momentum, and expand your routine gradually. Before long, you’ll notice mornings that once felt rushed or stressful becoming moments of clarity, focus, and calm.

So tomorrow morning, instead of scrolling through your phone first thing, try one of these 10 practices. Your energy, productivity, and peace of mind will thank you.

Deep Dive into Each Morning Habit

Now that we’ve covered the 10 key things to do first thing in the morning, let’s go deeper into each habit, explore why it matters, and share ways to make it stick in your daily life.

1. Wake Up With Gratitude: More Than Just Saying Thanks

Starting your day with gratitude is like giving your mind a gentle, positive wake-up call. When you consciously focus on what you appreciate, your brain releases dopamine and serotonin—the “feel-good” chemicals—which create a sense of happiness and calm before the day even begins.

Tips to make it stick:

• Keep a gratitude jar: Every morning, write one thing you’re grateful for on a slip of paper and drop it in a jar. Over time, seeing the jar fill up is a powerful visual reminder of abundance.

• Use a gratitude mantra: “Today, I am thankful for…” Saying it aloud while stretching or brushing your teeth reinforces the habit.

• Mix it up: Avoid repetition. Gratitude becomes more meaningful when you notice new things, even small ones, like the smell of coffee or a quiet moment alone.

Example: Instead of thinking, “I hate getting up early,” try, “I’m grateful for this quiet time to myself before the world wakes up.” This mindset transforms the morning from a chore to a gift.

2. Hydrate Your Body: Simple But Powerful

Water is life. Literally. Drinking water first thing in the morning helps your body wake up, supports digestion, and even clears brain fog.

Advanced tips:

• Add electrolytes or a pinch of sea salt if you wake up feeling sluggish or dehydrated.

• Combine hydration with a mini stretch routine—reach your arms up while sipping water to wake up your muscles and circulation.

• Keep a glass by your bed. The easier it is, the more likely you’ll do it.

Example: Jamie noticed that drinking a glass of water immediately after waking reduced her mid-morning headaches. She even started keeping a reusable bottle on her nightstand for convenience.

3. Move Your Body: Small Movement, Big Results

Movement doesn’t need to be a full workout—it’s about activating your body and signaling to your brain that the day has begun.

Tips for staying consistent:

• Micro-movement works: Even 3–5 minutes of stretching, light jumping jacks, or shoulder rolls can improve energy levels.

• Combine movement with mindfulness: Focus on breathing or visualizing positive energy flowing through your body.

• Set a cue: Pair movement with another habit, like after drinking water or brushing your teeth.

Example: Carla added a 5-minute morning yoga flow to her routine. Within two weeks, she noticed her back pain decreased, and her morning energy improved dramatically.

4. Avoid Your Phone: Reclaiming Your Mind

Smartphones are a major source of morning stress. Scrolling emails or social media first thing can trigger anxiety, comparison, and overwhelm before your day has even started.

Tips for phone-free mornings:

• Put your phone on airplane mode while you get ready.

• Place it out of reach from your bed.

• Use an old-fashioned alarm clock to wake up instead of your phone.

Example: Tom used to scroll Instagram for 30 minutes each morning and felt rushed and anxious. After committing to a phone-free morning for one week, he noticed he had more mental clarity and started feeling productive before work even began.

5. Practice Mindfulness or Meditation: Start Calm, Stay Calm

Even a few minutes of meditation can reset your nervous system, improve focus, and reduce stress.

Tips for beginners:

• Try guided apps like Headspace or Calm if sitting in silence feels intimidating.

• Focus on breath or body sensations rather than clearing your mind completely.

• Incorporate mindfulness into routine tasks, like brushing teeth or making coffee.

Example: Lena started meditating for just five minutes each morning. After a month, she noticed she was calmer, more patient, and less reactive to stressful emails at work.

6. Eat a Nutritious Breakfast: Fuel Your Brain

Breakfast isn’t just about filling your stomach; it’s about fueling your brain and energy systems.

Tips for a powerful breakfast:

• Include protein to keep you full and focused: eggs, yogurt, or a protein smoothie.

• Add healthy fats like avocado or nuts for sustained energy.

• Incorporate fiber with fruits, vegetables, or oats to support digestion.

Example: Rachel switched from sugary cereal to oatmeal with berries and chia seeds. She felt more energized through the morning, with fewer mid-morning cravings.

7. Set Your Intentions: Focus Your Mind

Intentions are more powerful than to-do lists—they’re about mindset and priorities.

How to set intentions:

• Ask yourself: “What do I want to feel today?” instead of “What do I have to do?”

• Write down 1–3 main priorities to avoid overwhelm.

• Visualize accomplishing those tasks with ease.

Example: Instead of writing “Work, emails, chores,” try: “I intend to feel calm, productive, and connected today.” This small mental shift changes how you approach the day.

8. Journal or Write Morning Pages: Clear Your Mind

Journaling helps you release mental clutter and process emotions before the day begins.

Ideas for morning writing:

• Write down worries and “brain dump” everything weighing on you.

• Record dreams, insights, or creative ideas.

• Note one thing you’re proud of and one thing you hope to accomplish today.

Example: Anna spent 10 minutes journaling each morning. She found that she started the day less anxious and more organized, knowing her thoughts were on paper rather than swirling in her mind.

9. Self-Care Rituals: Small Acts, Big Impact

Morning self-care isn’t indulgent—it’s foundational for confidence and energy.

Ideas:

• Skincare routine: cleansing, moisturizing, SPF.

• Showering with mindfulness: feel the water, inhale your favorite scent, focus on sensations.

• Dress intentionally: even simple clothes or accessories that make you feel good.

Example: Mark adopted a morning skincare routine and noticed that the act of caring for himself positively impacted his mood and confidence for the day.

10. Review Your Goals and Visualize Success: End With Purpose

Visualization connects your morning energy to your long-term goals.

Tips:

• Mentally rehearse completing your tasks successfully.

• Picture yourself handling challenges calmly.

• End with an affirmation, like “I am capable, focused, and resilient today.”

Example: Emma visualized herself finishing a difficult project at work with confidence. When the challenge arose, she noticed she approached it calmly instead of panicking.

Creating a Morning Routine That Works for You

Everyone’s mornings are unique—what works for one person may not work for another. Here’s how to customize your morning routine:

1. Start with one habit you feel excited about. Build momentum gradually.

2. Mix active and calm practices: combine movement with mindfulness.

3. Adjust for your schedule: a 10-minute routine is better than no routine.

4. Prepare the night before: lay out clothes, prep breakfast, and plan your journaling space.

5. Track your progress: keep a habit tracker or journal to celebrate small wins.

Tip: Consistency beats perfection. Even five minutes of movement, meditation, or gratitude daily creates lasting change.

Benefits of a Thoughtful Morning Routine

When you intentionally invest in your mornings, the benefits ripple through your day:

• Mental clarity and focus: Your mind is organized and calm.

• More energy: Proper hydration, nutrition, and movement fuel your body.

• Improved mood: Gratitude and self-care reduce stress and increase happiness.

• Higher productivity: Setting intentions and reviewing goals focus your efforts.

• Long-term growth: Visualization and journaling reinforce personal and professional goals.

Common Mistakes and How to Avoid Them

Even with the best intentions, mornings can go off-track. Here are common pitfalls and solutions:

Mistake 1: Overcomplicating the Routine

• Start small: pick 2–3 habits to focus on and build gradually.

Mistake 2: Hitting Snooze

• Place your alarm across the room. Move your wake-up time earlier in 5-minute increments to make it sustainable.

Mistake 3: Comparing Your Routine to Others

• Your routine should serve you, not Instagram or Pinterest. Focus on what makes you feel energized and calm.

Mistake 4: Skipping Breakfast

• Keep quick, healthy options ready: overnight oats, smoothies, or fruit with nuts.

Final Thoughts

Mornings are a fresh start, an opportunity to set the tone for the day and claim a sense of control over your mind, body, and energy. By implementing these 10 habits—gratitude, hydration, movement, mindfulness, nutrition, goal-setting, journaling, self-care, and visualization—you can start each day with intention, focus, and joy.

Remember, your morning routine doesn’t need to be perfect or lengthy. Even small, consistent habits compound over time, transforming your energy, productivity, and mindset.

Start small, stay consistent, and treat your mornings as a sacred time for yourself. The effort you invest in the first hour of your day will pay dividends in focus, happiness, and resilience long after the coffee is gone.