Rise & shine tea - Fit By Kat

A grounding morning routine can help you feel focused and composed throughout the day. Whereas sleeping past your alarm clock and missing the train might fill your head with anxious thoughts. That’s why i’m sharing 7 mindful habits you should develop to create a positive morning routine.

Each new day is a chance to reset, recharge and re-kick-ass. Consequently, how you spend your time in the morning will set the tone for the rest of day.

7 Mindful Habits for a positive morning routine

Avoid social media and any other apps

Not sure about you, but I start my morning routine by fighting the urge to update myself on every app I have, like watching Jenny’s Instagram story of her clubbing experience last night, to checking any last minute hotel deals in Tokyo this weekend where I definitely won’t be this weekend. A girl can dream!

Instead, I put my phone down to begin my positive morning routine!

Stretch your body

Stretching is important for our muscles, joints, and mobility. It may improve your circulation, which will help start your day energised.

It can be as simple as doing a back stretch while still in bed with your eyes closed.

In fact, on mornings when i’m feeling particularly tired i’ll roll myself onto my stomach and stretch my back, then move to the downward dog yoga position. It makes me feel more awake whilst simultaneously getting me moving up off my bed.

Make a cup of tea and enjoy it

This falls under the umbrella term of hydration. Water is one of the most important elements of and for the human body.

A hot cup of tea, apple cider vinegar infused water, or a warm water with lemon are all fantastic drink options in the morning. As mentioned, you also need to allow yourself time to enjoy it, even if that means waking up a bit earlier than you normally would.

When I allow myself enough time in the morning, I feel more peace and calm, because I have the freedom to take the time to do the things I enjoy.

So, once you have your tea, enjoy it anywhere you like, whether that’s sitting up on your bed, a couch, or at a table. This brings us to the next point.

Read a book

Sip on your tea or lemon water while reading a few pages of a book! If you’re anything like me, then you’re the world’s slowest reader 🙂 It’s taken me a while to start reading more books, mainly because with work, studies, and social media, I felt I never had the time.

But now there’s no excuse!

If you’re onto chapter 5 of that awesome book but haven’t picked it up in 2 months, now is your chance to start reading it little by little every day.

Personally, I read until I finish my tea.


While you’re already in a calm, quiet, and slow state, it’s the perfect time to focus in on meditation.

Meditation has an array of benefits for our overall wellbeing..

Meditating doesn’t need to be boring or scary. For example, there are so many apps providing guided meditations, that you are sure to find one that suits your needs and that you respond to the best.

Best of all, meditating can be as short as 5 minutes and you can work your upward as time progresses.

When I got into meditating over a year ago, I tried all the apps and ended up purchasing the Calm app. It seemed the best value for money for the amount of content it provided. I recommend searching for an app where you enjoy the narrator’s voice, music options and dialogue.

Journal (about anything)

Ok we are really in a positive morning flow now. Journalling is a great way to gain further clarity of your thoughts, release any thoughts, or write for the sake of being creative and because you enjoy it.

Sometimes i’ll go on Pinterest to find a journal prompt to give me an idea of what to write. In addition, i’ll brain dump on the page about all things self-love, relationships and life.

If there’s anything you’ve been holding onto, journalling is a great way to help you release some of those thoughts and feelings.

Again, there is no pressure to the quality or quantity of your writing. Let out what you need to and stay consistant.

Say positive affirmations

Now that you’re in a positive state of mind, it’s time to bring these feelings to the forefront.

So far we’ve had a wonderful peaceful morning. Now it’s time to sum it up by speaking kindly to and about yourself.

3 affirmations I like to say are:

  • “I feel confident, I AM confident.”
  • “I feel strong, I AM strong.”
  • “I feel kind, I AM kind”

It can be a rather quick exercise to complete your positive morning routine, and it works. I find saying these out loud, quietens any negative talk in me.

Don’t be afraid to look in the mirror and appreciate the badass that you are with some positive self-talk. Speak to yourself how you would speak to a best friend.

mindful morning routine pin


Jequier, E. & Constant, F. 2009, ‘Water as an essential nutrient: the physiological basis of hydration’, European Journal of Clinical Nutrition, vol. 64, no. 2, p. 115.

Hotta, K., Kamiya, K., Shimizu, R., Yokoyama, M., Nakamura-Ogura, M., Tabata, M., Kamekawa, D., Akiyama, A., Kato, M., Noda, C., Matsunaga, A. & Masuda, T. 2013, ‘Stretching exercises enhance vascular endothelial function and improve peripheral circulation in patients with acute myocardial infarction’, International Heart Journal, vol. 54, no. 2, pp. 59-63.

Economides, M., Martman, J., Bell, M.J. & Sanderson, B. 2018, ‘Improvements in stress, affect, and irritability following brief use of a mindfulness-based smartphone app: a randomized controlled trial’, Mindfulness, vol. 9, no. 5, pp. 1584-1593.

Harvard Medical School 2019, The importance of stretching, Harvard Health Publishing, viewed 28 November 2019. <https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching>.

Purcell, M. 2018, The health benefits of journalling, Psych Central, viewed 28 November 2019, <https://psychcentral.com/lib/the-health-benefits-of-journaling/>.

Calm 2019, Find your calm, San Fransisco, viewed 28 November 2019, <https://www.calm.com/>.