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22 Morning Routine Checklist Ideas to Help You Stay Focused & Motivated

Start your day with a productive morning routine checklist. Plan tasks, set time blocks, enjoy a healthy breakfast, and practice self-care.

Does your day start with a rushing feeling? Do you feel anxious and on edge as you struggle to get from when you wake up to when you leave for the day? You’re not alone. Many people feel this way, but a morning routine checklist can help. Creating a simple yet effective morning routine can help you stay focused, energized, and motivated. This article will offer valuable insights into how to build your morning routine checklist. One way to make your morning routine more effective is to track your progress toward goals such as getting enough sunlight exposure. So how to become a morning person?

SunSeek’s daily sunlight exposure tracker can help you achieve your objectives with an easy-to-use tool that promotes healthy habits.

What is a Great Morning Routine and Why Do You Need One?

woman looking fresh - Morning Routine Checklist

Here comes the... alarm?! Sometimes, don't you wish to be half as positive as George Harrison was? Oh, to be as enthusiastic as him and see the morning in such a beautiful light. How wonderful would that be? Because for most of us, it's less "Here comes the sun" and more "Here comes the existential dread." But wait! What if there's a way to change that? What if I told you that crafting the perfect morning routine is key to saying, "It's alright," as soon as you wake up?

The Science of Routines

Okay. First, I'm not saying that the ideal morning routine consists of an intense training regimen, running through the streets of Philadelphia, and shadowboxing in your apartment. (Although, if you can train like Rocky, who am I to say you shouldn't?) The perfect morning routine is more about science than it is about grit. It's habit formation: the more you do it, the easier it becomes. Habit formation is very similar, and the three musketeers you need to familiarize yourself with to understand habit loops are (like Charles Duhigg named them):

Cue
Routine
Reward

Cue: The Trigger

The thing you do in the morning tells your brain it's time to move.

Routine: The Action

It's whatever must be included when forming healthy habits.

Reward: The aftermath

It's how you feel after following a consistent morning routine. You can strengthen the connection between these three by repeating the loop repeatedly.

The Habit Loop

For instance, you take a sip of your coffee (cue), then you eat your breakfast and prepare for work (routine), and suddenly you feel more energized and positive (reward). The problem is, it also works the other way around: You check your phone first thing in the morning (cue), you reply to emails or scroll mindlessly on social media (routine), and then you feel like a zombie at 7:00 AM (reward).

The Power of Mornings

That's why reading more about morning routine ideas, understanding the habits of successful people, and taking care of your oh-so-limited resources (your willpower included) are very important. But why the mornings? What's so significant about forming morning habits as opposed to, say, evening habits?

Grumpy or Great? The Importance of a Good Morning Routine

How do you feel after spilling coffee onto your work clothes before heading out? Or when you wake up late, rush through the morning, and realize your car's gas tank is empty? Don't these things make my whole morning (or day) a tailspin? Whether we like it, mornings set the stage for our entire day.

Benefit of Routines

That's why a great morning routine leaves the grumpy you behind and helps you approach the day with a sense of focus, calmness, and accomplishment. But why make the effort to craft a routine? Well, the very nature of routines translates to less decision-making. Taking the guesswork out of the things you need to do means you preserve your mental energy for more important stuff.

Why Mornings (And Natural Light) Matter

This brings us to our next agenda: why the mornings? Here's something you must never forget: it's not always about what you do and why you do it; it's also about when. Your body has a certain degree of automation, following an internal clock known as the circadian rhythm. It primarily regulates your:

Sleeping patterns
Mood
Energy levels

The Science of Sunlight

Do you want to guess what an essential morning element affects the circadian rhythm? Yep. Natural light. And no, those movie scenes where the protagonist opens the curtains as soon as he/she wakes up are not just for dramatic effect. There's science behind it. Natural light suppresses the production of melatonin, which is our body's sleep hormone.

Light + Routine = Success

In other words, natural light tells your body it's time to be alert and awake. My point is a well-crafted routine combined with natural light is how you tinker with your inner cogs and turn your body into a morning-conquering machine. (Although establishing a morning-to-night routine should also be beneficial, consider taking it one step at a time.)

22 Daily Morning Routine Checklist Ideas for a More Productive Day

woman reading a book - Morning Routine Checklist

1. Get Sleep the Night Before

The secret to a successful morning routine lies in good sleep hygiene. No matter how you plan to structure your time when you wake up, you’ll struggle to follow through if you're not well-rested. Sleep experts recommend 7 to 9 hours of shut-eye per night, but everyone’s sleep needs are unique.

Better Sleep, Better Mornings

To improve your sleep hygiene, turn off screens an hour before bed, avoid late-night snacks and alcohol, lower the lights and temperature in your bedroom, and stick to a consistent sleep schedule. Bonus points if you set aside time to plan for the following day before you wind down. This will help you sleep better by reducing decision paralysis and improving your success rate in reaching daily goals.

2. Don’t Hit the Snooze Button

How you respond to your alarm sets the tone for your morning. Most of us are tempted to hit the snooze button for “just five more minutes” of sleep. But this can undermine your discipline and make it harder to get up on time. Resisting the snooze button will be the first of hopefully many little improvements that can significantly impact your day.

Starting Strong or The First Win

This kind of small win first thing sets a positive tone for the many choices and actions that will follow. Simple tricks work wonders if you struggle with the snooze button (and many of us do, especially if we’re not natural early risers). Place your alarm across the room so you have to get out of bed to turn it off. Count to five, and then get up before you change your mind. Keep your slippers by your bed so you have them when you step out onto the cold floor. Or if you’re a coffee drinker, preset your machine so the coffee awaits you when you wake up.

3. Get Natural Light & Sunshine Early

As soon as you’re up, open the curtains and let the sunshine in. Yes, even if it’s cloudy or gloomy, the sun still casts a significant amount of natural light through the clouds into our eyes. Our eyes, bodies, and internal clocks are susceptible to natural light, and even a brief exposure offers tons of benefits:

Regulates circadian rhythms: Sunlight helps reset your internal clock, promoting healthy sleep-wake cycles and improving sleep quality. Boosts serotonin: Sunlight triggers the release of serotonin, a mood-boosting neurotransmitter linked to feelings of: happiness, calmness, and focus.
Increases cortisol: Exposure to morning light can help boost cortisol levels, the stress hormone. This might sound like a bad thing, but, every 24 hours, your body gets a pulse of cortisol (to help you wake up and start your day) – you want this pulse to happen as early in the day as possible (or it’ll make falling asleep later much more difficult), and exposure to sunlight helps make that happen.

Whether you leave your curtains open to wake up with the sun, step outside for a morning stroll, or simply enjoy your coffee on the porch, embracing the morning light is a powerful way to set an optimistic and energized tone for your day.

4. Get Your Blood Pumping

You’ve welcomed the morning light; it’s time to awaken your body. Even a short burst of physical activity can work wonders. Whether it’s a few push-ups, some gentle stretches, or a brisk walk around the block, any movement helps your body process the sleep-inducing adenosine that lingers from the night before.

The Benefits of Morning Exercise

Morning exercise isn’t just about shaking off grogginess. It’s a powerful way to reduce stress, promote a sense of accomplishment, and invest in your long-term well-being. Over 80% of all US jobs are primarily sedentary, putting professionals at increased risk of physical and mental illnesses when they spend the majority of the day sitting down.

Make Movement a Priority

Dedicating even just 10 minutes of your morning to some physical movement reaps significant health benefits. You don’t need to hit the gym (although, if you do, great! Even better!). Try a quick yoga flow at home, walk in nature, dance to your favorite tune, or do squats while brushing your teeth. Any movement is better than none, so get creative and enjoy it!

5. Quick Cold Shower

Yes, you’ve probably heard it before from countless wellness gurus: cold showers, cold plunges, the Wim Hof Method. It can all seem a bit extreme. But hear us out. There’s a wealth of undeniable benefits that come with cold exposure, especially in the morning. And no, you don’t need to submerge yourself in an ice bath for 30 minutes.

The Cold Shower Boost

Believe it or not, a quick 10-15-second cold shower is all it takes to experience a surge of physiological benefits. We’re not entirely asking you to give up your beloved hot showers. A warm shower is a comforting way to start the day, and you can still enjoy it. The beauty is you can have the best of both worlds. Simply finish your shower with a brief blast of cold water. You’ll be amazed at how invigorated and alert you feel afterward.

6. Make Your Bed

The benefit of making your bed goes beyond having a nicely made bed to get into that night (though it’s a nice perk!). Scientifically, starting your morning with minor accomplishments - like making your bed - boosts your motivation for the rest of the day. Setting an intention for a goal and completing it releases feel-good dopamine, which fuels your drive to get even more done.

The Power of a Made Bed or Small Wins, Big Impact

So, in simple terms, saying you’re going to make the bed and then doing it makes you feel better about yourself. It’s easy to start your day feeling accomplished and organized and put yourself in a positive headspace for the rest of the day. Nevertheless, you don’t necessarily need to do this every single day. Maybe give yourself a break on the weekends – there have been some studies that suggest making your bed could harbor more germs and mites than an unkempt one.

7. Practice Mindfulness

Exercising your mind is just as important as exercising your body. Daily mindfulness and gratitude have improved your stress threshold, helped you better process challenges, and feel happier throughout the workday. Starting your day with mindfulness shouldn’t be an overwhelming commitment (that would defeat the purpose).

8. Drink Water & Eat Breakfast

6-8 hours is a long time to go without water. Before anything else – rehydrate your body right when you wake up by drinking at least one glass of water. An easy tip is to prepare a bottle of water on your bedside the night before so it’s right when you wake up. After your stomach is prepped, it’s time to break the fast.

Fueling Your Morning or The Importance of Breakfast

93% of Americans agree a healthy breakfast is the most important meal of the day, but only 44% eat breakfast. Try prepping breakfast the night before, like overnight oats or a healthy parfait, or stick to quick breakfast recipes like smoothies or scrambled eggs in the morning. It can also be helpful to look at your coffee consumption if you’re reaching for java instead of food in the morning. Excessive caffeine consumption can reduce productivity by increasing stress hormones like adrenaline and misleading you about your energy levels.

9. Read Something (Other Than Emails & Social Media)

Productive people often attribute a growth mindset to their success. Fitting some reading into your morning is an excellent way to stimulate your brain in preparation for the workday and learn something new while you have uninterrupted focus time. Instead of reaching for your phone to check my inbox or social media first thing (it’ll be there later – promise), aim to read a few pages on:

A hobby or interest
Current news
Your latest book club novel to start your morning

10. Give Yourself Enough Time to Get to Work

Whether you work from home or commute to the office, giving yourself enough time to mentally and physically show up for work is essential, especially if you don’t consider yourself a morning person. To do this, be intentional about when you wake up. In addition to ensuring you get eight hours of sleep, set your alarm so you have enough time to complete your morning routine and develop productive new habits. Whatever time you wake up, remember to set aside enough time for personal activities so you don’t overwork yourself.

11. Prioritize Important Tasks

Transition your mind from personal time to professional by dedicating time each morning to reviewing and prioritizing your tasks for the day. You can do this with a to-do list or a personal planner. Write down your most important deliverables and goals for the day or record them in a digital project management tool. By ranking each task by importance and listing them in sequential order, you can set up a more manageable schedule. Thinking about these tasks can help me calmly transition my mind from a relaxing routine to a productive workday.

12. Eat the Frog

By this point in your morning, you’re likely gearing up for work. Ideally, you’re feeling good – alert and ready to tackle whatever the day throws at you. What better way to kick things off than by eating the frog? "Eating the frog" means tackling your most difficult or daunting task in the morning. It's a concept popularized by productivity expert Brian Tracy, and it's based on the idea that if you start your day by accomplishing the most challenging thing on your to-do list, the rest of the day will feel like a breeze. This strategy is very effective:

Momentum: Completing a difficult task early on creates a sense of accomplishment and momentum that propels you through the rest of your day.
Reduced procrastination: We often put off complex tasks, leading to stress and anxiety. By tackling them head-on, you eliminate the mental burden and free up mental space for other activities.
Increased focus: When you start with your most demanding task, you will likely be at your peak focus and energy levels. This leads to better quality work and faster completion times. Identify your "frog" the night before so you know exactly what to tackle when you sit down to work.

It might be a complex project, a difficult conversation, or anything else you tend to dread or procrastinate on. The goal is to get it done, not to make it perfect. Just take the first step, and you’ll be surprised at how much easier it is to keep going once you’ve started.

10 Additional Ideas for a Productive Morning

woman drinking her coffee - Morning Routine Checklist

Along with the 12 ideas we’ve covered for creating a morning routine that promotes productivity, you can take a few additional approaches to boost efficiency. These include activities such as listening to motivational music and talking to loved ones. Here are 10 additional ideas to incorporate into your daily morning routine.

1. Listen to Motivational Music

Music can promote happiness and relaxation. Listen to your favorite artist to put a smile on your face in the morning and get your body and mind working after a long night’s sleep. Try listening to a specific band that brings you joy or a playlist that promotes relaxation for a calm mindset.

2. Call a Loved One

Whether you live alone or not, speaking to loved ones in the morning helps put you in a good mood first. Talk to those you care about to encourage a positive mindset, such as a friend or family member.

3. Subscribe to a Podcast

Inspiration comes in many forms, one of them being those you look up to. Whether it’s someone in your field or someone you aspire to be like in your personal life, podcasts can be a great way to find inspiration in the morning. Find a podcast that encourages you to push yourself in some way. Listen to it each morning to remind yourself of your direction.

4. Perform an act of kindness

There’s no better feeling than the one you get from helping someone in need. It could be as small as picking up an item someone dropped or as big as volunteering in your community. A little bit of kindness can go a long way and inspire others to do the same. Get involved by joining a local volunteer group or finding opportunities in your everyday life.

5. Spend Time on a Hobby

Prioritize your personal life to cultivate a healthy work-life balance. To do this, spend some time each morning on a hobby to make you feel personally and professionally fulfilled.

6. Think Creatively

There are endless possibilities for a blank canvas; your mind is no exception. When you first wake up, you’re not yet bothered by the pressures of the day. This is a perfect time to take advantage of a fresh mind and do some creative thinking. This could be for work, a hobby, or your side hustle.

7. Read an Industry Blog Post

Stay updated on industry trends to set yourself apart professionally and inspire your work. Take a few minutes each morning to catch up on news from a credible source to build your industry insight.

8. Do a Crossword Puzzle

Try a crossword puzzle for those needing extra morning moments to feel awake and aware. This will slowly get your mind up to speed for a productive day.

9. Take a Moment to Stretch

You may be shocked to learn how a simple stretch can promote efficiency and prepare your body for the day. Opt for a few arm and leg stretches when you wake up, or do a morning yoga session. This will warm your muscles, preparing them for an exercise or workday.

10. Perform a Retrospective

Each day comes with new obstacles and lessons—whether you know them as they happen or not. Take a few moments each morning to look back on yesterday’s achievements. Consider what went well and what could have been better. Use these findings to continue improving daily. These additional ideas can take your morning routine from good to great. From stretching to following industry trends, the proper steps will increase productivity and work-life balance.

3 Free Morning Routine Templates

woman waking up - Morning Routine Checklist

Habit stacking is adding new habits to existing ones so they’re easier to implement. That can look like ‘stacking’ drinking a glass of water to a habit you already have in place, like brushing your teeth when you wake up. Or, if you’re already working out in the morning but want to add reading to your routine, you can habit-stack a chapter of your current book right after your post-workout shower. Adding just one new habit at a time is the best way to make them stick long-term. So slowly build up your morning routine, and try for consistency over perfection. Let’s take a look at 3 free morning routine templates for inspiration:

1. 90-Minute Morning Routine Template

5:30am: Wake up and make the bed.
5:35am: Brush teeth and drink two glasses of water.
5:40am: Drink coffee & write one page of mindful journaling.
5:50am: Morning run/walk outside.
6:20am: Breakfast with one chapter of reading.
6:35am: Get ready for the day.
7:00am: Out the door/at your WFH desk.

2. 60-Minute Morning Routine Template

8:00am: Wake up, drink a glass of water, & make the bed.
8:05am: 15-minute sun salutation yoga flow, & 5-minute meditation on the patio.
8:25am: Drink coffee & eat breakfast reading the newspaper.
8:35am: Get ready for the day.
9:00am: Out the door/at your WFH desk.

Bonus: Start the workday with a deep work session to maximize productivity!

3. 30-Minute Morning Routine Template

7:00am: Wake up, drink a glass of water, & make the bed.
7:05am: Mini dance session & positive affirmations while getting ready for the day.
7:25am: Grab prepped to-go breakfast.
7:30am: Out the door/at your WFH desk.

Bonus: Listen to a podcast episode on your commute!

5 Tips to Stick to Your Morning Routine

man getting ready - Morning Routine Checklist

1. Start Small: Build Your Morning Routine One Step at a Time

Don’t overwhelm yourself with too many changes at once. Add one or two habits at a time. If you currently spend little to no time outside in the morning, you can start by simply opening your window when you wake up. The next goal could be to step outside for a few minutes. Breaking a routine overhaul into small, manageable steps can make the process less daunting and ensure long-term success.

2. Prepare the Night Before: Set Yourself Up For Success

Lay out your clothes, pack your bag, time-block, or prep your breakfast to save time in the morning. The less you have to do to get ready in the morning, the better. This is especially true if you’re trying to establish a new routine. Sunlight exposure in the morning can help you feel more awake and alert, but you may not feel this way immediately if you’re used to a different schedule. Preparing the night before can help you feel more organized and less stressed about your morning routine so you can enjoy adjusting to a new schedule.

3. Set Boundaries: Create A Healthy Sleep Environment

Avoid screens before bed and get enough sleep to wake up feeling refreshed. If you aren’t running on fumes, you’ll have a much easier time sticking to a new morning routine. Getting enough sleep can help you feel more alert in the morning and make it easier to start your day with healthy habits, like getting exposure to natural light. Setting boundaries to protect your sleep, such as avoiding screens before bed, can help you adjust to a new routine and make it easier to stick with it long-term.

4. Use Alarms Wisely: Get Out of Bed and Start Your Day

Place your alarm across the room so you can get up to turn it off. This will help you break the habit of hitting snooze to get a few extra minutes of sleep. Instead, you’ll be up and out of bed to turn off your alarm, which can help you feel more awake and alert. You can even set multiple alarms at intervals to help you gradually wake up and adjust to a new morning routine.

5. Celebrate Progress: Reward Yourself for Sticking To Your Routine

Reward yourself for sticking to your routine. Even small wins deserve recognition! Morning sunlight exposure can positively impact your health, but you may overlook the benefits immediately when starting a new routine. Celebrating small milestones along the way can make the process feel more enjoyable.

Download Our App to Track Your Daily Sunlight Exposure Today

SunSeek helps you optimize your daily sunlight exposure by tracking and providing personalized recommendations based on your:

Location
Skin type
Health goals

Optimizing Sunlight Exposure

The app combines real-time UV monitoring with guided outdoor activities to help you:

Improve sleep
Boost energy levels
Maintain optimal vitamin D levels throughout the year.

By aligning your daily routine with natural light cycles, SunSeek makes harnessing sunlight's health benefits easy while ensuring safe exposure through personalized timing recommendations and cloud coverage forecasts. Download our app now to track your daily sunlight exposure tracker.