The Morning Routines Guide

I’ve never really been a morning person

Sure I like the mornings but I used to be someone who would wake up with only enough time to get ready for work. This lead to rushing around feeling stressed and guess what? That chaos would often carry over into the rest of my day.

Having a morning routine has helped me feel more grounded and energized versus running around with my head cut off then having to curl my eyelashes in the car while trying to eat a hard boiled egg (not advised).

Our bodies thrive on routines so whether you have 10 minutes or 60, here are some examples of morning rituals that can set you up for success.

10 Minute Routine

1. Scrape your tongue

Your body works hard overnight to get rid of toxins and waste products (ie eye crusties and tongue coatings). You don’t want to swallow the tongue coating with your morning beverage, so the first thing I advise is heading to the bathroom and scraping. This also improves gut health because your mouth microbiome helps seed your intestinal microbiome.

2. Hydrate

We are all inevitably dehydrated in the AM after going 8+ hours without any liquid so I always chug about 32 ounces of filtered water right when I wake up. It’s also important to remineralize your water with electrolytes which are also deficient. You can buy Trace Mineral drops at the grocery store, add electrolyte packets like LMNT, or (my personal fav) squeeze lemon juice and sprinkle in sea salt.

3. Get some sunlight in your peepers

If you wake up exhausted, this one is for you. I know it’s cold outside but bundle up and get at least a minute of unfiltered light into your eyes. As I’m always preaching to my patients, sunlight stimulates the pineal gland which wakes you up for the day and starts the process of melatonin production which will be released 16 hours later. Studies show morning sunlight also helps with metabolism and fighting off anxiety and depression.

4. Find skincare products you love using

Having a morning skincare routine can wake you up plus helps lymph drain from your face. Goodbye puffiness and eye bags! I love products that have clean ingredients and smell amazing, so I just feel good using them.

30 Minute Routine

Do all of the above plus:

5. Go for a walk

Walking in the AM helps get your blood pumping and can increase morning energy. I like to walk after I eat breakfast because it helps with digestion/nutrient absorption and blood sugar regulation. Another cool fact about walking is that it can decrease anxiety and depression. When you walk your eyes scan back and forth the way they do in REM sleep or in EMDR therapy sessions which assists your body in processing emotions. Bonus points if you grab a buddy and get in some social time.

60 Minute Routine

Do all of the above plus:

6. Gua sha your face!

When you are at the skincare phase of your morning routine, add in some gua sha which has the following benefits:

• increases blood circulation to the face

• helps lymphatic drainage

• brings oxygen and nutrients to the tissue

• helps clear blockages that lead to fine lines/wrinkles, acne, rosacea, puffiness, and dark circles under the eyes

• relieves tension headaches and pain from TMJD

• helps with congestion and sinus pressure

Not sure where to start? There are tons of great gua sha tutorials on YouTube so you can try out what works best for your skin with the tool that you have. It's such a loving practice to incorporate into your self care, plus you'll look as good as you feel!

7. Finally do 10 min of mindfulness

You all know I'm a huge fan of breathwork because it gives my brain something to focus on as a meditative practice (use this link to check out the breathwork routine I do most mornings https://www.youtube.com/watch?v=v15B2FxaIvY&t=713s).

Find what works for you. For some people that's guided meditation or journaling, while others like sitting in silence. Whatever your preferred mindfulness activity may be, just 10 minutes per day can help make your nervous system more resilient to stress. And a little hint... on the mornings you feel the most flustered and want to skip are usually the mornings you need it the most.

You don't have to follow these exact steps but rather mix and match to find what works for you! At the end of the day your best morning routine is one you can stick with and makes you feel ready for the day ahead.