Spring Morning Routines to Help You Feel Grounded—Before the Day Takes Over

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Every morning has a promise. No matter what has come before or what will unfold after, a new day dawns and we have the space to start again. It’s a purposeful time, even if we feel like the day is dictated before it begins—by work, kids, or little sleep the previous night—we get to choose how we show up for those responsibilities through our morning routines. To value them puts us in good company.

Look to the leaders in any field, whether sports legends or spiritual giants, and you’ll find that the early hours don’t go untapped. Ayurvedic philosophy teaches that the hours of 2 a.m. to 6 a.m. hold the most divine potential. Physically, cortisol spikes when we first wake up, providing a welcome boost of fat-burning energy we can put to good use. 

But even if you’re not time-trialing or seeking deeper enlightenment, there are many ways to energize our mornings so that those around us are getting our best. Most importantly, ourselves. 

This article was first published in our spring issue of The EDIT, available now—digitally or in print.

Featured image from our interview with Riley Blanks Reid by Jenn Rose Smith.

Invite awareness through a grounding ritual.

Curating awareness and appreciation for the present moment is perhaps the greatest gift of any day. Ring a bell, light a candle, and sit for just five minutes to start. Growth goes where intention flows. 

Practice deep breathing. Deep, intentional breaths can help calm the nervous system and bring clarity. Try inhaling into your belly, then chest, and hold for 4-5 counts. Exhale through your mouth for more counts than you inhaled. Gratitude journal. Keep abundance instead of scarcity top of mind with a reminder of what really matters to you. Write down three things you’re grateful for, as simple as the softness of your bed or the time to catch the sun rise. Set an intention for the day. Whether it’s a word, a mantra, a favorite poem, or a simple goal, setting an intention can help guide your energy to keep you focused throughout the day. Limit screen time. Choose your mindset before the world chooses one for you. Try to avoid looking at your phone for at least 30 minutes after waking. There’s usually nothing happening “out there” that can’t wait until first reclaiming “in here.” 

Foster strength through light movement. 

Getting in the habit of regular movement doesn’t have to feel impossible. It can mirror your entry into the day—slow, intentional micro-moments that build long-term routines over time. Think of it as a gift you’re giving to your older self: increased flexibility along with some muscle too. 

Stretch. A quick full-body stretch in bed or a few cat-cow stretches on a yoga mat can help relieve tension, move lymph, and increase circulation. Throw in a quick plank if you can, challenging yourself to 10 seconds longer each day.  Go for a walk. Getting outside in the morning, with a breath of fresh air and exposure to natural daylight, can help clear the mind and signal the body that it’s time to start the day. Skip the headphones and let yourself enjoy the quiet sounds of a neighborhood waking up. Try a yoga flow. Sun salutations or a few standing poses bring everything together: low-impact muscle strengthening, body alignment, and your day’s intention. It’s quite the multitasker. Dance. Everyone has 2-3 minutes in the morning to play their favorite song and move intuitively. You’ll be surprised at the energy shift. 

Rethink skincare as self care. 

The ultimate wellness hack is to be mindful in the mundane. Instead of rushing through your skincare routine, take those first few minutes to be intentional with what you put on. Let it be a sensory experience, as well as one that can help you look energized, even if you don’t feel it. 

Splash cool water. This wakes up your skin, dissolves impurities that may have been released overnight, and feels instantly refreshing. Use a gentle cleanser. Some need it; others don’t. Gauge your skin after the water splash above.  Add a vitamin C serum. Widely tolerable by many skin types, vitamin C provides an antioxidant boost that helps brighten skin, nourish the moisture barrier, and prevent fine lines. Massage in an eye cream. Focus on tapping gentle pressure beneath the eyes and around the orbital bone to stimulate lymph drainage.  Hydrate with a lightweight moisturizer. Even if you have oily skin, hydration is key to keeping your complexion balanced. If you have extra minutes, add in some facial yoga while applying.  Remember SPF. If spending prolonged time in the sun, have sensitive skin, or want to be diligent about protecting your skin from UV exposure, layer on your favorite sunscreen every morning.

Go-To Skincare for an Easy Morning:

Eat for energy.

You know your body best—and for many, that includes a nourishing breakfast that fuels for the rest of the day. It doesn’t have to be large or complicated to prepare, but something with a mix of the below can help keep you full with the brainpower to boot. 

Protein. Eggs, Greek yogurt, kefir, cottage cheese, smoked salmon, tofu, or protein powder. Healthy fats. Avocado, ghee, olive oil, flaxseed oil, nuts, nut butter, or hemp seeds. Fiber. Raspberries, pears, apples (with skin), sweet potato, cauliflower, barley, or chia seeds. Hydration. Electrolyte-infused water, lemon water, loose-leaf tea, matcha, or coffee*.  Adaptogens. Ashwanganda, cordyceps, tulsi, maca root, eleuthero root, or ginseng.

Remember: The morning is yours to make of it what you will. Even small habits, consistently practiced over time, can create new pathways in the brain for a life that looks—and more importantly, feels—wildly different in the months to come. 

*Dare to go decaf to explore how it affects your energy levels. After the first week of detoxing, many say caffeine-free mornings offer a more stabilized feeling of energy unlike before.