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Morning Ritual - What It is And Why Every Woman Needs One

Morning Routine | By: Katie Lister

April 16, 2024

What is a morning ritual? What are the benefits of a morning ritual? How can I create an ideal morning ritual? If you have these and more questions, you have come to the right place!

Hi, my name is Katie Lister. I am a Registered Nurse and the founder of Growth Gals. Here at Growth Gals, we provide resources to help improve mental wellbeing, navigate relationships, and to create healthy everyday habits. This article will give you all the information you need to know about morning rituals.

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Katie Lister

Katie Lister

Written by Katie Lister, RN, BScN. An experienced Registered Nurse, Group Facilitator, Life Coach, and Community Leader. Read Katie's Full Author Bio

What is a Morning Ritual?

We mostly associate rituals with religious or cultural practices. However, rituals can also be activities that are meaningful to you performed consistently at the same time every day, in the same order.  The difference between a ritual and a routine is the mindset associated with the task.

A routine includes necessary activities, albeit structured, such as showering in the morning, preparing your breakfast, or making your bed. On the other hand, a morning ritual is a more meaningful and intentional activity done to meet a specific purpose. A daily ritual encourages you to be mindful and present in the moment. It may involve self-care practices such as yoga, meditation, or exercise.

Benefits of Morning Rituals

When you kickstart your day on the right note, you can reap numerous mental and physical health benefits. Here are some of the benefits of a morning ritual:

Boosts your mood

Rituals that involve positive affirmations, exercise, meditation, or going outdoors for some fresh air can help to relax and uplift your mood. These morning routine ideas trigger the production of serotonin, the ‘feel-good’ hormone responsible for regulating mood, memory, and sleep.

Provides structure to your day

Mornings can be chaotic for most people. You snooze the alarm for an hour, get out of bed late, and then begin to run around with no time to spare. Some start the morning with social media scrolling before getting ready for the day, which wastes precious time. With a morning ritual, you can wake up with time to spare, control your morning, and give your life more structure.

Enhances productivity

Setting aside time daily to plan and organize your thoughts enhances your productivity. Starting the day with a clear head without feeling rushed and disorganized increases your sense of accomplishment. A morning ritual eliminates burnout, which adversely impacts your productivity.

Reduces stress

The morning ritual you opt for should provide you with predictability. It allows you to decide how your morning will pan out and at what pace. You don’t feel rushed by unexpected circumstances, like suddenly running late because you scrolled on social media for too long. This leaves you feeling calm throughout your day.

Promotes a healthier lifestyle

Establishing a ritual is an excellent way of incorporating healthy habits into your lifestyle. When you structure your morning, you give yourself time for the things you love before your day starts, like squeezing in a work out and eating a healthy breakfast. Doing things you love in the morning promotes increased energy levels all day long.

Improves confidence

A morning ritual can improve your confidence and help you develop a positive attitude. There is scientific and anecdotal evidence that morning rituals improve well-being.

Examples of Ideal Morning Rituals

Here are some excellent morning rituals for inspiration and to help you prepare for productive and successful days.


Meditation is a powerful activity to include in your morning ritual. It has numerous health benefits, such as fighting hypertension and boosting mood. Morning meditation relaxes your mind, slows your heart rate, and calms your breathing.

The cortisol hormone spikes stress levels, and meditation reduces cortisol production. There are various meditation forms, but you can start with the simplest. Set aside a quiet place to relax, and focus on taking deep breaths for 5 to 15 minutes.


Journaling can be a great addition to your morning ritual. It supports mental health and personal growth; you can adapt it to fit any need. Gratitude journals are remarkable for their positive effect on overall life satisfaction.

To make it a habit, write down three to five specific things you’re thankful for daily. Journaling can also be an outlet for your thoughts and emotions. All you need is a notebook or your laptop, although writing via pen and paper is more grounding and reduces overall screen time. You can also download one of the numerous journaling apps online, making it easy to start a new habit.

Prioritizing tasks

Dedicate some time to reviewing your tasks and prioritizing them. Make a to-do list and write the most critical tasks. Doing this allows you to set up a manageable daily schedule. Thinking about your daily tasks helps you transition your mind from a relaxing morning ritual to a busy and fast-paced workday.


A regular workout is beneficial for your mental and physical health. Exercising in the morning improves your circadian rhythm. Find an exercise you enjoy and easily fits into your morning schedule.


Make it a point to drink at least a glass of water shortly after waking up. Water helps kickstart your digestive system and counter coffee dehydration. You can take the time to enjoy a fresh cup of coffee or even a latte, just ensure you drink enough water beforehand and afterwards. 

Practicing mindfulness

Mindfulness is being present and aware of your actions, surroundings, and emotions. It’s simpler than meditation, especially for beginners, and can be practiced during everyday activities. 

For instance, you can practice mindfulness while preparing your morning coffee. Consider how the mug you choose to have your coffee in makes you feel; maybe it was a gift from a loved one, or you bought it when you traveled somewhere. Listen to the sound as you pour your morning cup of coffee and smell the rich aroma, be present in the moment. Studies show that mindfulness reduces anxiety and depression. Practicing mindfulness in the morning can help you incorporate it throughout the day.

When is the best time to wake up? Find out here. 

Communing with nature

Your morning routine checklist should include going outside. Going outside in the morning has been found to be good for mental health. Find green spaces near you, sit in your backyard, or walk your dog.  If you live in a busy city like New York and can’t find a green space nearby, add greenery such as house plants and a water feature to your space. Purposely sit in your green space and play the sounds of nature to engage your senses.

Eating a healthy breakfast

Eating a healthy breakfast has numerous benefits, such as improving energy levels, weight management, and chronic disease prevention. You can make it a meaningful part of your morning ritual by choosing healthy options that leave you feeling energized for the day. Plan a weekly menu or stick to one meal to avoid decision fatigue. Practice mindful eating during breakfast by turning off your phone, sitting silently, and paying attention to the taste and texture of your food. 

Listening to motivational music

Listen to motivational music to promote happiness and relaxation. Start your day by listening to your favorite artist or a playlist that promotes relaxation for a calm mindset.

Listening to a podcast

Out of the thousands of podcasts, find inspiration by choosing a podcast that motivates you. Select one that encourages you to improve and reminds you of your goals.

Practicing self-care

Start the day with physical, emotional, social, spiritual, or mental well-being activities such as gentle stretching, yoga, or workouts. Improve your mental health by connecting with a loved one or cuddling a pet. You can also incorporate self-care in your day-to-day life, such as practicing mindfulness while walking.

How Long Should a Morning Ritual Take?

An ideal morning motivation routine can vary from 15 to 90 minutes. Productivity experts suggest that you determine what is realistic for you instead of worrying about what others do. To save time, try: 

  • Preparing the night before by laying out your gym or work clothes and have your breakfast ingredients ready.
  • Give yourself more time than you think. For example, if you want to meditate for 15 minutes, give yourself 20 so you have enough time for a transition period or the unexpected.

How Growth Gals Can Help With Your Morning Ritual

Our aim at Growth Gals is to inspire women to reach their full potential. We also strive to create positive change by giving women the resources to discover their true selves and expand their knowledge base on various issues, such as mental health, emotional intelligence, and self-care.

Growth Gals helps women overcome obstacles and make informed decisions. Subscribe to the Growth Gals newsletter by submitting your email below to access resources and helpful guides. Learn more about how we can support you and help you find the most realistic and functional morning ritual for yourself. Do not hesitate to reach out to us directly here if you have any questions or simply want to connect.


While a routine includes necessary activities, a morning ritual is more intentional and meaningful. Daily rituals promote mindfulness and self-care through activities such as yoga, meditation, or exercise. A morning ritual allows you to start your day on the right foot by giving your day structure, reducing stress, and increasing productivity, among other benefits. While planning your morning ritual, ensure you give yourself ample time to avoid feeling rushed. You won’t regret prioritizing time for yourself!

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