The start of a new year often means making resolutions and goals that can include things like starting a new workout routine or incorporating healthy recipes into your meal prep — but another key area that can use some new year magic is your morning routine.
Starting a new wellness routine in the morning can help you start your day on the right track. This makes it easier to transition into work, childcare, or other activities with ease, instead of feeling like you’re on a never-ending roller coaster from the moment you open your eyes.
To give you some inspiration for your own morning routine, we talked with Healthline editors about the morning wellness rituals that changed their routines.
“In the New Year, I’m trying to drink more water, and I know drinking infusing water can help. I’ve started drinking a glass of water with lemon in it in the morning.
It helps me stay hydrated and lemon is supposed to help with digestion. It’s also a very comforting way to start my day.” — India Kushner, associate editor
“This isn’t a morning ritual per se, but I’ve been working on keeping up a month-long running streak. (A streak being defined as running some distance — usually at least 1 mile — every single day.) I’ve been a runner for more than 10 years, but I typically run only three or four times per week.
This 1-month challenge forces me to focus on consistency rather than mileage — we runners can get obsessive about mileage. So my advice is to take some activity you love and do it every single day, even if it’s just for a few minutes, a mile, or the time it takes you to walk around the block, etc. The feeling of maintaining a streak is like no other!” — Britt Gambino, senior editor
“An essential part of my morning routine is to drink green tea the “kung fu” style. The kung fu tea ritual involves using a small cup with a lid to brew the tea, and then pouring the tea into a yet smaller cup for enjoyment. Because of the size of the pot, you’ll end up pouring hot water into it frequently.
This, along with sipping from a small teacup, allows me to focus on the brewing, pouring, and sipping processes, which in turn helps me slow down and feel grounded in my body.
Compared with drinking from a big mug mindlessly while I attend to my tasks, I find kung fu tea to be a perfect way to set the tone for the rest of the day to stay mindful.” — Louisa Wah, editor I, content marketing and co-lead of Amplify EIG
“My morning ritual used to involve a strict routine of running on an empty stomach. Often, I’d even skip breakfast altogether. Now, I’m gentler with myself. I try to fit in movement when I can, whether that’s running or going for long walks. It helps me center myself for the day ahead and brings me joy.
But if I feel off (like right before my period starts), I take it easy. And a nonnegotiable, no matter the day? Making sure to nourish myself. I mix things up, but my breakfast typically consists of a fiber-rich fruit or vegetable and a current fave food. Think: grapes, melon, prosciutto slices, and a piece of baguette — and coffee, always.
I spent so many years underfueling, even starving myself. Starting the day with food in my belly gives me the energy to face the day ahead, and it’s a much kinder way to treat the body that does so much for me.” — Steph Coelho, freelance editor, content marketing
“As a health editor, I’ve picked up a few habits over the years inspired by articles I’ve worked on. My morning routine isn’t always consistent, but if I’m doing these at least some mornings, I call it a win. Here’s what I try to squeeze in:
- 30 minutes in front of my light therapy lamp: I love this time. First thing in the morning, I point the light at my face, sit with my coffee, and make my list for the day. In winter the light therapy lamp really helps me stave off seasonal depression and establish a habit of getting up early, even when it’s dark outside.
- 2 tbsp ground flax seed: Many people treat fiber as an afterthought, but it’s not. Fiber might be the most important thing you can eat, and flaxseed is loaded with it and other nutrients. I mix it into water and drink it fast. I wouldn’t say it’s enjoyable, but I do it for the superfood benefits.
- My supplements: I don’t take a multivitamin because you can get most nutrients just by eating a good variety of whole foods, but I do take creatine monohydrate to support my cognitive health, vitamin D for bone health, mood, and cognitive health, and fish oil capsules for their anti-inflammatory benefits.” — Stephanie Orford, freelance editor