No matter your mental health state, you can benefit from a good morning routine. Whether you’re just looking to reduce a little stress or you’re trying to overcome debilitating depression and anxiety, an intentional morning can be super healthy. It sets the rest of the day up for success and helps you control your mood, productivity, and more! 

Before you dismiss the idea of adding ANOTHER thing to your plate, understand a healthy morning routine doesn’t have to take more than 15 minutes! It can be as short or as long as you want, because a successful morning routine is all about what you do, rather than how long you do it. 

So, today we’re giving you an outline to start your own morning routine. Try this as a first step towards a more mindful and positive day: 

Depictions of a good morning routine for mental health. A woman journaling. A woman eating breakfast.

Good Morning Routine for Mental Health

Let the light in. 

If you can start your day basking in natural light, do it! It can reduce stress, fight off depression, and even help you sleep better at night. However, if you wake up too early in the morning to throw open those curtains and see the sun, consider getting a light therapy lamp. It can help charge you up for the morning and get you moving, and it’s even been found to combat seasonal affective disorder!

Avoid technology. 

When your alarm clock goes off, DO NOT reach for your phone. It’s tempting to scroll through social media, check the news, or get started answering emails right away, but that’s not good for you! In fact, it has been shown to increase stress and make you less productive during the day. Instead, begin your day doing something meaningful and keep that phone on the nightstand a little longer! 

Drink a glass of water. 

We know . . . your morning habit right now is grabbing that cup of coffee. However, hold off on that morning joe for just a little while longer. Instead, drink a glass of water! (You could always dress it up with a lemon or lime wedge if you want a little more flavor.) 

A glass of water in the morning improves metabolism, promotes healthy hair and skin, relieves heartburn and indigestion, and strengthens your immune system. It’s like giving your body the fuel it needs for the day! (It wasn’t caffeine that you needed after all!) 

Plan your day. 

If your morning is spent rushing around and flying into work, it’s easy to stay anxious and scattered throughout the rest of the day. When you do this, it’s hard to prioritize tasks and focus. At the end of the day, you’re left feeling unfulfilled and stressed. Instead, start planning out your day in the morning. This will help prime you for a productive day! 

A bulleted list of items that make for a good morning routine for mental health


Time to get that blood flowing! Morning workouts can help with focus, metabolism, sleep, mood, appetite control, and energy. Don’t think you need to drive to a gym and pump iron for an hour either, you can begin your day with just a few minute workout to start, and then increase it as you see fit. 

Try yoga, slow-weighted workouts, or a brisk run! (You can learn about other fitness trends to try in this episode of The Art of Being Well. And, if you want some wisdom from an amazing plus-size fitness expert, check out THIS Papaya Podcast episode!) 

Eat a healthy breakfast. 

We’ve always been told breakfast is the most important meal of the day, yet for so many of us, eating breakfast is snatching up a donut or bagel on your coffee run. A healthy breakfast can help boost energy and concentration right off the bat. Plus, it helps you keep your weight and appetite under control with fewer blood sugar swings. (Learn about more healthy food habits here with the Food Heaven podcast.)


Journaling also has mental health benefits! It can help you manage anxiety, reduce stress, and cope with depression. You can journal about your day, write out positive affirmations, or note things you’re grateful for. Hopefully, after journaling, you have a naturally more positive and grateful attitude to carry with you through the whole day. 

For journal help, The Dream Bigger Podcast has you covered. The episode titled “A 101 Guide on Journaling, Using Journaling for Manifestation, Journaling Prompts, and More” has the 411 on ALL things journaling. With the podcast host’s help, you’ll have plenty of tools to get your writing!

Meditate and practice deep breathing. 

Finally, complete your morning routine with mediation with deep breaths. The process is great for handling anxiety and sets the tone for how you’ll respond to stressful situations you encounter. It can help you release negative emotions, lower blood pressure, focus on the present, and increase creativity! It’s the perfect way to prepare yourself for the chaos of the day. 

For the best mediations, listen to the Mind. Body. No Soul podcast. Every week, you’ll be given a guided meditation that’s super approachable, even if you’re not a spiritual person. And, if you binge all that and still need more mediations, Dear Gabby has you covered with her own episode on guided meditations! Check it out!

What does your morning routine for mental health look like written in black bold with a pink background

What does your mental health morning routine look like?

Good morning routines for mental health are all about being intentional about your emotional and physical needs. A morning routine that works should make you feel prepared and calm as you go about your day. 

If you really want to step-up that morning routine, add a mental health podcast to your commute too! They’ll give you the best tools to handle whatever happens in the hours ahead. For more ways to take care of yourself and better your mental health, check out our blog! We share regular tips that’ll help you get the most out of life.