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How we spend our mornings can significantly impact how the rest of our day will go. We can work to ensure that we have a successful, but relaxed day by incorporating more mindfulness into our morning routine. Instead of waking up and immediately reaching for our phones, laptops, or the coffee, practicing mindfulness in whatever ways work for us can help us to slow down and ease into the day more peacefully. Here are some ideas you can try for a more mindful morning.



Despite its Buddhist origins, mindfulness is now often a secular practice and is easily accessible to many, whether practiced in an individual’s home or by attending a class (Hyland 2016). There is a strong evidence base that suggests that meditative practice in the morning can alleviate feelings of stress (Flett et al., 2019; Green et al., 2021; Howarth et al., 2019). Or if this isn’t for you, you could do breathing exercises or some simple stretches to help you feel more relaxed, but ready for the day ahead.


Mindful movement helps us to check in with our bodies and get moving in a way that can help us lower stress levels (Yang & Conroy, 2018). It’s a great way to practice self-care by incorporating both mental and physical well-being. Examples of mindful movement include stretching, yoga, a jog or breathing exercises.


Make a schedule

Writing down a plan for your morning will help you stick to new mindful morning practices as part of your daily routine. For example, you may want to schedule 15 minutes of meditation or a 15-minute walk or jog outside before starting your working day. The best way to create a mindful morning routine that works for you is to test and try different techniques, reflect and practice.

Louise Bennion

Louise is 24 and living in Sheffield. She is currently working as a nutritionist in healthcare after doing a Master's in Nutrition with obesity and weight management. In 2019 she started her Loutritionist blog to communicate healthful messages. She is working with Nutritank to contribute to this educational platform and campaign for more nutrition education for medics.

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