How to Create a Morning Routine That Works in Real Life

If we believed everything we saw on social media, we’d think everyone wakes up at 4:30 a.m., journals for 45 minutes, cold plunges, works out, drinks a green smoothie and still has time to watch the sun rise and bake homemade sourdough.

If you're just hoping everyone gets out the door with matching shoes and brushed teeth, you’re not alone. For most people, mornings are about ensuring basic needs are met and stress levels kept in check – with maybe one or two extras when time and energy allow.  

Fall is the perfect time to reassess your morning routine. Instead of chasing an idealized one created by an influencer or celebrity with full staff to help out, focus on building one that's realistic, flexible and sustainable for you. Read on to learn how.

1. Start small and go slow.

The biggest mistake people make is trying to change everything at once. Instead, choose one habit, work on that until it’s second nature, then add another.

Maybe that's:

• Drinking a full glass of water before coffee or tea.

• Meditating for two minutes.

• Taking your favorite Elixir.

• Writing one page in your journal.

• Going to a weekly Pilates class.

Once that habit becomes automatic, you can add another.

2. Build around habits you already have.

Behavior experts often call this "habit stacking." Rather than creating a brand-new routine from scratch, attach a new habit to something you already do every morning.

For example:

• Drink coffee + take Memory Gummies

• Walk the dog + listen to a language podcast

• Brush your teeth + do a quick gratitude practice

• Stretch + wait for the coffee to brew

The fewer decisions you have to make, the easier your routine becomes.

3. Focus on how you want to feel.

Ask yourself: How do I want to feel by 9 a.m.? Calm? Focused? Energized? Connected? Accomplished? Your routine should support that feeling, not check boxes for social media.

Some people need movement early on, while others need to ease into the day. Some simply need five uninterrupted minutes before the day's demands begin. There's no single right answer, only what’s right for you. 

4. Plan for imperfect mornings.

Some mornings everything goes smoothly. Others involve burned toast, forgotten backpacks and surprise meetings with the boss. That's normal. Create a "slimmed-down version" of your routine for busy days.

Maybe it's just:

• Drink water.

• Take your Wake Capsules.

• Take three deep breaths.

If you can do those three things, you've still kept your promise to yourself.

Tip: Prepping at night can help you “future-proof” your mornings. Set out your clothes, pack your gym bag, measure out your coffee and pack your lunch to give “tomorrow you” some extra help.

5. Don’t forget about sleep.

Even the most motivated early bird will struggle with a morning routine when they’re not well-rested. Before you start to add more to your mornings, focus on getting your sleep routine in order. Give yourself a consistent bedtime (and wake time), and make sure you’re getting at least seven hours of sleep whenever possible.

Mornings feel downright impossible when you’re fighting fatigue all day. Our Sleep-Wake Bundle supports clarity, focus and energy during the day and restorative deep sleep at night.* Wake teams up Lion's Mane, Cordyceps and Chaga, while Sleep combines Reishi with Passionflower and Hops.