In his commencement speech at the University of Texas Austin in 2014, Admiral William McRaven spoke about ten lessons he learned in SEAL training. The first was centered on a very basic, required military task – make your bed. He said,
“If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can’t do the little things right, you will never do the big things right.
And, if by chance you have a miserable day, you will come home to a bed that is made — that you made — and a made bed gives you encouragement that tomorrow will be better.
If you want to change the world, start off by making your bed.”
The emphasis here is not necessarily on making your bed (although it’s good advice), but that starting your day with something small can lead to greater things down the line. Do you have a planned morning routine? Or is your morning “routine” a whirlwind of snooze-button pushing, rushing around gathering stuff for your day (and forgetting stuff for your day!), coffee-gulping, and running out the door always a few minutes later than planned? Or do you slog into the day, procrastinating on your to-do list, until half the day is gone? (Confession: I tend to be more of a slogger than a whirlwind!) Whether or not you’re a morning lark or an evening owl, or something in between, how you start your day sets the tone for the rest of your day. A well-structured morning routine can give you focus, energy, and clarity before the demands of work and life take over. Instead of rushing into the day on autopilot, establishing intentional habits can help you feel more grounded and in control. Consider incorporating some version of these key elements into your morning, no matter what time it starts for you. The order doesn’t matter – if you wake up with a lot of energy, start with movement. If you’re slower to get going, you may want to start with something more cerebral.
1. Move Your Body
Exercise doesn’t have to mean an hour at the gym. A brisk, short walk, a short yoga session, or even ten minutes of stretching can increase your energy, improve your mood, and get your blood flowing. Physical movement early in the day helps wake up both body and mind.
2. Feed Your Mind
Just as your body needs fuel, your brain does too. Spend a few minutes reading something uplifting, inspiring, or educational. This could be a few pages of a book, an article related to your profession, or a daily devotional. Reading first thing in the morning primes your mind for learning and growth throughout the day.
3. Quiet the Noise in Your Brain
Even five minutes of mindfulness, meditation, or deep breathing can help you start your day with calm and clarity. This can alleviate stress, sharpen focus, and create space between you and the whirlwind of thoughts and to-dos for your upcoming day. Starting your day with just five minutes of stillness helps carry you through whatever chaos the day may bring!
4. Fuel Up with Breakfast
Skipping breakfast often leads to mid-morning energy crashes. Choose something nourishing that keeps you satisfied—think whole grains, protein, or fresh fruit. Breakfast doesn’t have to be complicated, but it should give you enough energy to get you through the morning. If you have a hard time even considering food first thing in the morning (ME!), start with something small like a mini protein bar (I’m partial to these) and plan or pack a mid-morning snack like a piece of fruit, yogurt or string cheese to avoid a crash before lunch.
5. Don’t allow the world in yet – avoid digital distraction
I’m a slow mover in the morning. My body wakes easily, but it takes my brain a while to really get cooking. So, my day starts with a steaming cup of coffee and a quick read through our local newspaper. Yes, you read that right – a PAPER newspaper (gasp!) I know what you’re thinking – how old school! I realize that I can read the news on my phone or laptop, but I really try to avoid picking up my phone first thing in the morning. I get distracted by email, social media, and texts, and it can throw me off my focus for the day. The ritual of paging through the paper with a little caffeine helps my brain ease into wakefulness. I highly recommend NOT picking up your phone immediately upon waking up. When you do that, you allow someone or something else to dictate how your brain starts your day.
6. Plan Your Day with Intention
Before you dive into emails or tasks, take a few minutes to outline your top priorities. Write down your most important goals, schedule your commitments, and set realistic expectations for what you can accomplish. This short planning session keeps you on track and helps prevent your day from being hijacked by distractions. If you’re a happy early riser and your brain is percolating and ready to go, make this part of your morning routine. If you take longer to get going, do this the night before. However, whether you’re a lark or an owl, prep the night before for your day. Gather up anything you may need in the morning – pack up your backpack or briefcase, make sure you have something available for breakfast, and do anything to prepare yourself for a smooth transition into your day.
The key to a successful morning routine isn’t cramming in as many activities as possible—it’s finding the practices that energize and ground you. Start small, experiment, and adjust until you discover what feels sustainable. Whether your routine takes 20 minutes or an hour, the consistency matters more than the length.
When you give yourself the gift of a mindful, intentional start, you’re not just setting up your morning—you’re setting up your entire day for success.
