Subscribe Today & Receive 15% Off

< class="article__title title this-morning-routine-for-mental-health-ensures-a-calm-day"> This Morning Routine For Mental Health Ensures A Calm Day>
This Morning Routine For Mental Health Ensures A Calm Day
Aug 17, 23
This article has been vetted by the Onnit Advisory Board. Read more about our editorial process.
Author: Sony Sherpa

This Morning Routine For Mental Health Ensures A Calm Day

  • by Sony Sherpa

    Medically reviewed by

    Sony Sherpa

    Dr. Sony Sherpa is a board-certified Clinical Doctor and dedicated advocate for holistic medicine, specializing in functional mushrooms. Her blend of medical expertise and passion for alternative wellness lends authenticity to her role as a contributor for Natures Rise.

  • |
  • 15 min read
This Morning Routine For Mental Health Ensures A Calm Day

The alarm buzzes, and before you've even hit the snooze button, a wave of dread washes over you. Familiar, isn't it? 

We've all had those mornings, the ones where just pulling the covers off and planting our feet on the ground feels like climbing Mount Everest. 

Maybe it's the weight of yesterday's worries or the uncertainty of the day ahead; but wouldn't it be magical if, regardless of all that, the first hour after waking could feel... different? Safer, more comforting—like a personal sanctuary where the outside world and its chaos momentarily fades. 

What if the first hour of your day could be exactly that—a haven, no matter how tumultuous your emotions or how stormy the world outside seems? Dive in with us, and let's craft that sacred space together, one gentle morning step at a time.

Here's To Calmer Days: Best Morning Routine for Mental Health

Embrace the Slow Wake-Up

Embrace the Slow Wake-Up

Ever wondered what the best morning routine for mental health looks like? It begins even before you fully open your eyes—and, of course, that is after having enough sleep. 

Imagine, for a moment, trading that blaring, heart-racing alarm tone for a gentle one. Make it your bedtime routine to choose sounds that won't jolt you awake but invite you into the new day softly, like a warm embrace.

In those first five minutes, don't rush. Linger. 

Stretch out those sleep muscles and draw in a deep breath. Feel the quiet transformation as you breathe out, preparing yourself for the day ahead. This isn't just any morning routine; this is crafting a healthy morning routine that truly centers you.

But the magic doesn't end there. As you slowly become more alert, whisper words of affirmation to yourself. 

These could be a personal mantra or a simple positive phrase. There are undeniable mental health benefits in speaking kindness to ourselves—this fact is backed by science(1). It reinforces our self-worth and sets a positive tone for the day.

Key Takeaway: Starting your day with gentleness and affirmation can significantly enhance your mental well-being.

Grounding Rituals: Starting Within

Grounding Rituals: Starting Within

When we talk about morning routines for mental health, it's not just about our actions but the intention behind them. What you choose to immerse yourself in first thing in the morning can lay the foundation for the rest of your day.

Start with a guided 5-minute mindfulness session or meditation. You don't need to dedicate an hour; it's truly about consistency. 

Incorporate deep breathing, feeling each inhale and exhale. This practice isn't just another task in your morning routine but a gateway to becoming more present and grounded. 

The perks? Deep breathing alone can relieve mental health issues, preparing you to face the day with a clearer mind.

Next up: journaling. This isn't just about recording events but carving out a sacred space for your thoughts, worries, or even random doodles. It's an underrated mental health morning routine component, providing a therapeutic release.

Lastly, before you plunge into the day's tasks, take a moment for a brief morning read. Whether it's a soul-stirring poem, a motivational quote, or just a page from a favorite book, it can set a positive tone first thing in the morning. 

Not naturally a morning person? Over time, such a practice can shift your perspective.

Key Takeaway: Intentional morning activities focusing on grounding and self-reflection can drastically elevate your mental well-being.

Connect With Your Senses

Connect With Your Senses

One of the secrets to crafting the best morning routine for energy and mental health is engaging deeply with the world around you from the get-go. Before the day's tasks cloud your thoughts, let's ground you in the present by connecting with your senses.


Begin with the transformative power of aroma. Light a fragrant candle, use aromatic oils, or open a window to let in the crisp morning air if you crave a touch of nature. The right scent can reduce stress, setting you up in a positive mood for the day.


Next, immerse yourself in the world of melodies. Curate a calming morning playlist; think instrumentals, the gentle rustling of leaves, or a calming waterfall. No lyrics—just soothing sounds to still your mind and boost mood.


Physical touch, often underrated in our good morning routine for mental health, plays a pivotal role in our overall well-being. 

Whether it's wrapping yourself in a plush robe, feeling the soft embrace of a blanket, or indulging in a brief self-massage, touch can profoundly boost happiness. It's one of those healthy habits that also benefits our physical health.

Key Takeaway: Engaging with your senses can rejuvenate your mind and body, catalyzing positive energy throughout the day.

A Nourishing Start

A Nourishing Start

For many of us, the ritual of eating breakfast can feel like an afterthought in our morning routines for mental health. 

But what we put into our bodies first thing in the morning can set the tone for how we feel the rest of the day. Moreover, a good breakfast is one of the keys to boosting energy in the morning.

Breakfast isn't just labeled the "most important meal" because it gives us energy but also because a healthy breakfast can act as a mood stabilizer—this has been confirmed by research studies(2). Looking for quick, simple ideas? 

Consider oatmeal topped with antioxidant-rich berries or a smoothie blended with mushroom powder, greens and a hint of honey. These options don't just ensure you eat breakfast; they ensure you have a nutritious breakfast designed to uplift your spirit.

And then there's the sip that awakens the senses—coffee. Turn your coffee routine into a mindful ceremony instead of chugging it down on the go. 

Embrace each sip, savor the aroma, and let it be a tranquil moment in your mental health morning routine. Want to add health benefits to your cuppa? Try making a cup of mushroom coffee.

Not a coffee lover? No problem. There's magic in a mug of tea, too, especially when enjoyed on a freshly made bed.

Of course, we can't talk about nourishment without emphasizing hydration. While drinking water is essential, why not make it delightful? 

Think infused waters brimming with cucumber slices or mint, caffeine-free herbal teas that calm and soothe, or vibrant fresh juices that promise more than just more calories—they offer a burst of vitality.

Key Takeaway: A mindful approach to your morning nourishment can significantly influence your mood and energy for the entire day. A healthy breakfast should be part of your solid morning routine for physical and mental health.

Gentle Movement: No Pressure

Gentle Movement: No Pressure

Movement first thing in the morning isn't just about getting your blood flowing; it's a gentle nudge to your mind, signifying the awakening of a new day and a little reminder that you can take control. 

And no, we aren't talking about an intense workout; it's much simpler than that. Think stretching, not exercising. 

Here, the goal isn't about burning calories or beating personal records. It's about leaning into what feels good and allowing your body to wake up naturally.Such gentle movement can counter depressive symptoms, providing a subtle yet powerful boost that will impact the rest of the day.

Don't underestimate the value of a brief stroll outside, either. Even if it's just walking to your mailbox and back, that small connection with the outside world can be a beacon of positive psychology, especially when feeling stressed or bogged down by negative thoughts.

And for those who've always been intrigued by yoga but never knew where to start, this could be your moment. There are numerous simple at-home yoga poses specially tailored for relaxation and grounding. 

It's okay if you're new to this; many people struggle with establishing a new routine, but the beauty lies in the journey, not just the destination. And in case you want a nudge to get started today, here is a research article(3) confirming the importance of exercise for mental and physical well-being.

Key Takeaway: Introducing gentle movement in your mornings can be a game-changer, helping dissipate stress and set a positive tone for the day. 

Setting Intentions, Not Tasks

Setting Intentions, Not Tasks

Having the best morning routine for mental health often means reframing how we approach our day. Instead of being consumed by the ever-growing checklist of tasks, what if we began our mornings with setting intentions?

It's a subtle but transformative shift—prioritizing self over to-do. As you start your day, pick just one thing you'll do for you. 

Whether reading a book chapter, taking a longer bath, or setting aside ten minutes to practice gratitude, making yourself a priority can significantly influence your daily life.

Now, let's address the elephant in the room: decision fatigue. Each day, we're bombarded with a myriad of choices. It can feel like we've run a marathon of micro-decisions by night, leading us down the rabbit hole of exhaustion. 

One practical trick? Limiting overwhelming decisions by planning ahead. 

For instance, choosing outfits or deciding on meals the night before can prevent those low-energy moments when you feel overwhelmed the next morning.

Key Takeaway: Setting intentions rather than tasks can change the entire trajectory of your day, offering clarity, purpose, and peace.

Preparing for the World

Preparing for the World

As the last notes of your alarm clock chime and the weight of the day ahead starts to dawn on you, there's a beautiful middle ground between waking up and diving headfirst into the world. 

It's a moment of pause, a buffer zone, and it's crucial.

Start with those quick self-care boosts that make all the difference: Maybe it's the rejuvenating feeling of a splash of cold water on your face, the ritual of moisturizing your skin, or the simple act of brushing your hair. These seemingly small actions play a pivotal role in feeling prepared and presentable.

Then, as you catch your reflection in the mirror, give yourself that final pep talk. It doesn't have to be an elaborate speech. Just a simple acknowledgment: "You've got this, one step at a time." Because, honestly, that's all it takes—one step after another.

And as your hand instinctively reaches for your phone, remember the importance of setting boundaries. Not every email needs an instant reply. Not every social media notification deserves your immediate attention. 

In the tender moments after your alarm clock heralds a new day, it's okay—essential even—to carve out some space just for you.

Key Takeaway: As you prepare to face the world, remember that the journey starts with self. Prioritize you, and the rest will follow.

FAQs About Morning Routine for Mental Health

How Long Should My Morning Routine Ideally Be To Support My Mental Health Effectively?

The ideal length for a morning routine to support mental health? There's no one-size-fits-all. While 20-30 minutes is an excellent baseline for many, it's really about what feels suitable for you

Some days, a quick 10-minute routine might do the trick, while on other mornings, you might crave a longer, more reflective time for better mental health. The key? Listen to yourself and focus on quality over quantity

Your morning routine should feel like a refreshing start, not a chore. Adjust as you go, and remember, it's all about what boosts your well-being!

What Do I Do If I'm Not A Morning Person But Still Want To Establish A Routine That Benefits My Mental Health?

Totally get it! Not being a morning person doesn't mean you're out of the routine game. Start small; even a 5-minute stretch can work wonders. 

Not feeling the AM? A set morning routine is not compulsory. You can craft a cozy evening routine to wind down. 

Remember, it's not about the hour on the clock but the quality of your me-time. Find what feels good, slide it into your day, and watch the magic unfold. You got this!🌟

How Does Nutrition In The Morning Impact My Mental Health Throughout The Day?

Oh, it's a game-changer! Think of your morning nutrition as fuel for both your body and brain. 

A balanced breakfast can stabilize your blood sugar, meaning fewer mood swings and more sustained energy. Plus, the right nutrients can boost brain functions, keeping you sharp and focused. 

On the flip side, skipping breakfast or grabbing sugary snacks can leave you feeling sluggish and foggy-headed. So, starting your day with the right bite? It's like giving your mental well-being a head start! 🍎🧠✨

Key Takeaways

In the grand symphony of life, our mornings set the tone. They can be the soft, gentle notes that guide us to a day of harmony or the discordant rush that leaves us feeling out of tune.

With the right morning rituals, not only do we create a melody that resonates with our soul, but we empower ourselves mentally and emotionally. And hey, if ever you feel like the notes are too complex, don't hesitate to reach out to a licensed mental health counselor. They're like the maestros of our minds, ready to help us orchestrate our best lives.

Now, over to you, dear reader! What's your morning jam? Share your routines, insights, or questions in the comments below. Let's keep the conversation going and learn from each other's rhythms!🎵🌞👇🏼

We Would Love To Here Your Comments Leave A Comment


  1. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation, (1) 
  2. Food, Mood, and Brain Health: Implications for the Modern Clinician, (2)
  3. Role of Physical Activity on Mental Health and Well-Being: A Review, (3)

Let Us Know Your Comments