How to Create a Morning Routine (That Actually Works for You)

For many people, mornings can be tough. If you live with mental illness, disability, or are neurodivergent, the pressure to have a "perfect" morning routine can feel overwhelming. You might struggle with fatigue, executive dysfunction, chronic pain, or just the weight of getting started. And that’s okay!

The good news? A morning routine doesn’t have to be rigid, complicated, or unrealistic. It’s about finding small, supportive habits that make mornings easier—whatever that looks like for you. Here’s how to create a routine that fits your needs, not one that adds more stress.

1. Forget the “Ideal” Routine—Start Where You Are

You don’t need to wake up at 5 AM, do an hour of yoga, drink a green smoothie, and journal for 20 minutes to have a “good” morning. Instead of trying to copy what works for someone else, think about what realistically helps you function.

• Struggle with getting out of bed? Keep water, meds, or a snack nearby so you can start your day from bed if needed.

• Mornings feel chaotic? Try setting out clothes or prepping breakfast the night before to reduce decision-making.

• Executive dysfunction making tasks feel impossible? Use reminders, alarms, or a step-by-step checklist to break things down.

Tip: Be flexible. Some days will be easier than others, and that’s okay.

2. Wake Up in a Way That Works for You

Not everyone wakes up feeling refreshed, especially if you deal with depression, chronic pain, or ADHD. Instead of fighting against how your brain and body work, create a wake-up routine that helps you transition into the day.

• Need time to wake up? Start with a slow, gentle alarm (or use a sunrise lamp if mornings feel harsh).

• Struggle with getting out of bed? Try a body scan or light stretching in bed before moving.

• Hate mornings? Allow yourself to wake up at a time that makes sense for your body and schedule.

Tip: If getting up feels impossible some days, that’s not failure. Give yourself grace and start with the smallest step.

3. Hydration and Medications First

If you take medication in the morning, making it part of your routine can be a game-changer. Dehydration can also contribute to fatigue and brain fog, so drinking water early can help you feel more awake.

• Keep a water bottle next to your bed if getting up is hard.

• Set an alarm or use a pill organizer to remind yourself about meds.

• Struggle with nausea in the morning? Try eating something small first, like crackers or toast.

Tip: If drinking water feels like too much, start with a sip. Progress over perfection!

4. Move—In a Way That Feels Good

Exercise doesn’t have to mean an intense workout. Movement can be as simple as stretching in bed, doing seated exercises, or even wiggling your fingers and toes to wake up your body.

• Low energy? Try a few gentle stretches or deep breaths.

• Chronic pain? Adaptive exercises or a warm shower might help loosen stiffness.

• ADHD or low motivation? Play music and dance, or set a timer for just 1-2 minutes of movement.

Tip: Some movement is better than none, and even small actions can help your body wake up.

5. Food (or Something Small) to Fuel Your Body

If breakfast feels overwhelming, simplify it. Something is always better than nothing, even if it’s just a granola bar, yogurt, or a handful of nuts. If cooking is hard, having pre-made or easy-to-grab options can make mornings smoother.

• No appetite in the morning? Try a smoothie, tea, or something light.

• Struggle with meal prep? Keep a few go-to foods available for low-energy days.

• ADHD paralysis making choices hard? Rotate between a few favourites to reduce decision fatigue.

Tip: You don’t have to eat a “perfect” breakfast. Nourishing your body in any way counts.

6. Do One Thing That Grounds You

Starting your day with something that calms or centres you—even if it’s just for a minute—can make a big difference.

• Low energy? Try deep breathing, listening to music, or sitting in silence for a few moments.

• Anxiety-prone? A short mindfulness exercise, grounding technique, or light stretching can help.

• Easily distracted? Try writing a simple to-do list or using an app that helps with focus.

Tip: If mornings are overwhelming, pick just one small thing to center yourself before diving into your day.

7. Reduce the Overwhelm (One Step at a Time)

If mornings feel like too much, break them down into tiny steps. Even the smallest action—like putting your feet on the floor—can be progress.

• Struggle with motivation? Make a “minimum effort” list for tough days. Example:
  - Sit up in bed
  - Drink a sip of water
  - Take meds
  - Put on clean clothes
  (If that’s all you do, it’s still a win!)

• Need reminders? Use alarms, sticky notes, or habit-tracking apps to guide you.

• Can’t do it alone? Ask a friend, caregiver, or support person to check in on you.

Tip: Your routine doesn’t have to be perfect. It just has to work for you.

Final Thoughts: Progress, Not Perfection

If traditional morning routines don’t work for you, that doesn’t mean you’re doing it wrong. It means you need a different approach—one that respects your energy, mental health, and individual needs.

Start small. Be kind to yourself. And remember: any step forward is still a step.