Morning Routines: Helpful Habit or Hype? A Wellness Perspective
I used to have a lengthy morning routine that included: meditation, journaling, affirmations, a light meal with tea, curating my to-do list before sitting down for work (exercise happened later in the day), and popping a bunch of vitamins (okay fine—just vitamin D and B complex). This coming from the person that used to hit snooze on their alarm clock 4 or 5 times and doesn’t wear makeup, I thought it was rather lengthy!
I love the idea of a structured and easily repeatable routine to create consistency in a hectic world. The meditation, journaling, and affirmations helped support my mental health during a time when life was feeling a bit "too much" (and it was feeling that way for a few years).
And while I appreciated that chapter of my life, my mornings today are much simpler: get up around 7:30 am (maybe 8am if I had an insomnia night), have my cuppa tea, a protein shake (yay nutrition!), prioritize my to-do list, walk and feed Wolfgang (20 min), and bam—I’m off for the day. Oh, and yes, I scroll my phone a bit.
I’m not perfect.
But Wait… No 4 A.M. Workout? No Ice Bath?
Nope. No cold plunges, 10K runs before sunrise, or miracle morning formulas. And I’m okay with that.
I’m not knocking morning routines—I actually think they can be powerful tools for enhancing wellness. But I also think they need to adapt to where you're at in life. What supported me five years ago might not make sense for me today, and vice versa. And I’m a little tired of the messaging from some coaches and gurus that insists the right (often extreme) morning routine is the magical key to success. All you have to do is buy their program, follow their schedule, and boom—success and peak health unlocked.
In the words of Lord Raiden (played by Christoper Lambert) in the 1995 movie Mortal Kombat ”...I don’t think so.”
Why Morning Routines Can Support Your Health & Mental Wellbeing
Life is chaotic; a morning routine can offer a sense of control and grounding. That’s huge for your mental health. When I wasn’t journaling or meditating, I’d often be hijacked by negative thoughts before I even got out the door. During the times when I could carve out just 20 minutes—10 to sit, 10 to write—I felt noticeably calmer. My mornings were more grounded, my mindset more positive.
Gathering small habits—like mindfulness, light movement, or prioritizing tasks—can transform mornings into a time of intentional wellness. And this is coming from someone who is not a “morning person.”
The beauty of a routine is that it gives you a rhythm. I’m not even a “morning person,” but I found gathering a few rituals that felt good and meaningful made a big difference.
For some, it’s also about boundaries. That sliver of time before the day takes over can be a radical act of self-respect. It tells the world: I get to matter to myself first.
A routine also creates predictability: “I know I’ll be done in 45 minutes.” That clarity reduces pressure and helps you move into flow. Studies even show routines can benefit people with ADHD and insomnia.
A consistent routine can also:
Support fitness goals when movement is built in
Encourage mindful nutrition if you’re choosing a healthy breakfast
Reduce decision fatigue, which improves focus and productivity
When Morning Routines Can Be Harmful to Health
It’s in the name: morning routine - Not everyone’s biology thrives at 5 a.m!
If you’re an early bird, great. But if you’re a night owl (or a permanently exhausted pigeon like me), forcing yourself to wake before your body’s ready can do more harm than good.
Chronotypes—our natural sleep and energy rhythms—aren’t just preferences; they’re biological. According to Daniel Pink, well known author of books intersecting work, psychology, and society, only about 15% of us are true early birds. Around 20% are night owls, and the rest fall somewhere in between. So when someone says, “I used to be a night owl, but now I wake up at 5am and you can too - you just need to decide to make it happen!”... maybe! But not everyone should.
Pushing yourself to become a morning person can actually harm your health, especially if it disrupts your natural sleep cycle. Lack of sleep impacts immune function, hormonal balance, mental health, and metabolic function.
More harm comes from internalizing the message that if you’d just stop being lazy and will yourself to be a morning person, you’ll finally unlock success. That’s not just unhelpful—it’s shaming. If your creative peak is between 7–11 p.m., why are you dragging yourself out of bed at 5 a.m. to “crush your goals”? Sleep is healthcare.
The “if only I did X, everything would change” narrative is seductive. It’s sold to us through books, podcasts, seminars, and Instagram captions. But here’s the deal: routines are helpful when they serve you. Not when they become a source of guilt or perfectionism. This is especially true for anyone prone to perfectionism, anxiety or self-criticism; if missing your 10-minute journaling window or failure to maintain a “perfect” routine triggers anxiety, guilt or feelings of failure, morning routines might be doing more harm than good.
And lastly, for the gurus trying to sell us on their programs promising the miraculous benefits of their morning routines, are we to really believe that their step by step process is what made them highly successful? Or now that they have time and resources to create their perfect day, it’s just part of their morning? (I mean, if I had a bazillion dollars, I’d probably wake up to a gentle breeze through my pristine white curtains, to the sound of the ocean and tropical birds, do some beach yoga, followed by a massage before starting work…sigh. A girl can dream, right?)
Celebrity Morning Routines: Fun... But Not Always Practical
Let’s see what everyone else is up to. Maybe we can get some good inspiration. Does anything below light you up? If I wanted to make it unbiased, I’d remove the names of the celebrities but sometimes it’s fun to see what makes them tick.
Oprah Winfrey - starts off with twenty minutes of meditation, which she believes centres her mind and spirit. Then follows that up with an hour of exercises (a mix of cardio, strength training, and yoga). A light breakfast of fresh fruit, fibre, and healthy fats after her workout (unknown if she prepares her own breakfast and cleans up afterwards). Then the rest of her mornings reflecting on her intentions for the day through journaling and practicing gratitude.
Barack Obama - wakes up at 5 a.m. for a workout (a mix of cardio and strength training), then enjoys a cup of green tea while reading several newspapers to stay informed and inspired.
Tim Ferris - has “five morning rituals” - making his bed, meditating for 20 minutes, 30 minutes of exercise, drinking strong tea, and journaling (morning pages) for 5 to 10 minutes. Ferriss believes that these habits set a productive tone for the day and help him maintain focus and clarity.
Jennifer Aniston - wakes up at 4:30 a.m. with a glass of warm lemon water, spends 20 minutes meditating, then works out (spinning, yoga, and strength training). Post workout is a typical breakfast of a smoothie with various fruits, vegetables, and protein.
Benjamin Franklin - woke up at 5 a.m. and asked himself, “What good shall I do this day?” His mornings were spent reading, writing, and planning. Franklin believed that a thoughtful morning set a positive and productive tone for the rest of the day.
Tony Robbins - starts his day with an intense breathing exercise called “priming,” followed by a gratitude practice and then visualises three goals he wants to achieve. Oh, don’t forget a cold plunge which help energises him for the day ahead.
Anna Wintour - wakes up at 4:30 a.m. to read the news, then play an hour of tennis, then spends time on her hair and makeup. Breakfast consists of “mostly Starbucks.”
Steve Jobs - began his day with a focus on his priorities, asking, “If today were the last day of my life, would I want to do what I am about to do today?” to guide his daily actions.
Eckhart Tolle - loves spending time in nature, walking and just being. He loves his days slow and private.
Arianna Huffington, founder of The Huffington Post (the new nickname we’ve given Wolfgang, by the way, Lord Huffington Post the 3rd, to be exact) - starts her day with a gratitude practice and a short yoga session all the while, avoids checking her phone, allowing herself to wake up without the stress of emails or notifications.
Dwayne “The Rock” Johnson - starts around 4 a.m to work out (cardio and weight training) providing him with the energy and discipline. Post workout is a protein-rich breakfast to fuel the demands of the workout and an active day.
Robert Downey Jr. - apparently not a morning person but does ensure his most important work is done within the first few hours of waking, and doesn’t check social media or emails first thing. The actor usually arrives at the office at around 11 a.m.
Jeffrey Bezos - doesn’t use an alarm to wake up and spending the first our “puttering around” reading the newspaper and having breakfast with his kids. He also has a no phone rule during this time to be present and doesn’t take meetings until 10:00 am.
Jim Carrey - enjoys having coffee, taking time to appreciate his surroundings, particularly his garden. He reflects on the good things in his life, reminding himself to cherish the present moment. At 11am, he calls himself on the phone and pretends it is someone he knows well calling to tell him some news. The idea is to get some creative ideas flowing and gain a new perspective.
Zendaya - starts her morning around 8 a.m., checks her notifications in bed, then ponders going back to sleep. At 9 a.m., Zendaya takes a shower and follows it with her skincare routine. Then it’s breakfast around 10 a.m.
Andrew Huberman - wakes up early, gets sunlight, hydrates with water and electrolytes, and avoids caffeine for the first 90-120 minutes. He also incorporates stretching, exercise, and a healthy breakfast later in the morning.
Elon Musk - apparently starts at 7am (some sources say 9am) and has a shower at 7:30am. Breakfast is often skipped to save time. Business Insider says he has a donut for breakfast. He prioritises answering critical emails for the first half-hour.
Mark Zuckerberg - starts his day at 7 or 7:30am (some sources say 8am) by checking his phone to stay connected with global events and social media, but also includes a physical activity, like jogging, or MMA practice to boost mental clarity.
Stephen King - Every morning by 8 or 8:30 he sits down with his tea, a glass of water, a vitamin pill and listens to music. When he starts writing, from the night before, his papers all arranged in the same places to help keep routine in place and create room for creativity to flow.
Each routine reflects unique values, goals, and lifestyles. You don’t need to mimic someone famous to create a meaningful and healthy start to your day. As we head into the section below (creating YOUR morning routine), notice if any of these celebs touched on something that made you go “hmmm, I really like that!”
How to Create a Morning Routine That Supports Your Health and Wellness
You don’t need a celebrity schedule or a bestselling blueprint. You need something sustainable and supportive.
Step 1: Define Your Goals
Are you creating a routine for more energy? Focus? Calm? Better mental health? Improved fitness or nutrition habits? Be honest. More energized? Better prepared for the day? Great! That’s your north star.
Step 2: Know Your Time
Are you willing to commit 30 minutes? 90 minutes? Consider your lifestyle and energy levels. Morning routines don’t have to be long to be powerful. How much time do you actually have? Remember to include all the basics (waking, hygiene, getting dressed, breakfast).
Step 3: Add Non-Negotiables
These are the things you already do daily that need to happen. Coffee? Walking the dog? Shower? Brushing your teeth—what are you already doing consistently? Start there.
Step 4: Layer in Wellness Habits
Do you love a quiet moment with your coffee? Morning pages? A 10-minute stretch? Reading one quote from your Stoic of choice? Choose 1–2 things that bring you joy or help your health:
A short journaling session (hurray for mental health)
A short walk (an easy fitness win)
Reading something uplifting
Light activity, like stretching or yoga
A protein-rich breakfast (nutrition bonus)
Step 5: Evaluate and adjust.
Check in after 3–4 weeks. What’s working? What feels like a burden? Your morning routine should serve your wellness, not stress you out. Maybe you drop something (I have a To-Don’t list for some things!). Maybe you move it to lunchtime. Your routine should evolve with your life.
Final Thoughts: Morning Routines Aren’t Magic, But They Can Help
I’m not promising fame, fortune, or a ripped body. But I am saying that a personalized morning routine can enhance your mental health, support your fitness and nutrition, and give your day meaning and momentum.
Let it evolve with your life. Let it reflect your personal kinesiology (the study of your personal movement and physiology), and how your body and brain actually feel in the morning. Let it work for you.
Just don’t turn a morning routine into another self-improvement trap. Make it a supportive tool, not a moral compass. Not for Tony Robbins, Tim Robbins or Mel Robbins. Or even The Rock.
And hey—if all you can do is sip tea, walk the dog, and scroll a bit? That works too.
