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29 Healthy Morning Habits for Women (Morning Routine Ideas)

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Looking for healthy morning habits to add to your routine? Get some inspiration and ideas to build a healthy morning routine full of wholesome habits!

healthy morning routine ideas for women

Hey girl – I know building healthy habits isn’t always easy.

You might be thinking, “Where should I start?”

“What’s really going to make a difference?”

“Which healthy habits should I prioritize?”

Or maybe even, “There’s always so much to do, how could I possibly add more to my day?”

The truth is that overhauling your daily routine and trying to add healthy habits can feel totally overwhelming if you don’t do it right.

Trust me, I have been there.

How to build healthy morning habits.

If we haven’t already “met,” hello!

I’m Chantal.

Not only am I the writer behind this website, but I am a mom of two, a certified personal trainer and nutrition coach, and a bonafide struggle-bus survivor.

Seriously, I am the queen of trying to overhaul my life in extreme ways, and let me tell you – that never works out.

I will tell you straight up – trying to overhaul all of your bad habits cold turkey in a short amount of time always backfires.

Let me give you an example of what I mean…

A Story of How NOT To Build Healthy Morning Habits

In 2014, I had my first child. Of course, being a young woman of 22 years, I wanted to “bounce back” physically.

So, after a few months, I decided to cut way back on all of my food.

I had been eating a little (okay, a LOT) more than I needed to in my last trimester, and ended up gaining 45 pounds during my pregnancy.


So, I began tracking every single morsel of my food in MyFitnessPal and limiting myself to 1,400 calories per day.

However, this backfired on me after a while because that is NOT enough food for a young mom who is trying to exercise, keep a house clean, take care of an infant, and breastfeed.

I ended up STARVING most days, which left me lethargic, which led me to overeat AGAIN every two or three days.

(I’m sorry if this is entirely too relatable.)

I also ended up losing my milk supply and essentially drying up, forcing me to formula-feed my child.

Don’t even get me started on the hormonal and emotional implications that this had on me!

My weight did not BUDGE, and I eventually gave up and ended up gaining even more weight.

All because I thought I would magically have the willpower and habits to essentially starve myself. (YIKES.)

Of course, at the time, I did not see all of these things happening.

I did not understand what I was doing to myself, and I didn’t see anything wrong with it.

(Hello, I was raised with diet culture at the forefront of well, just about everything.)

However, now that I’m wiser, older, have had more than one child, and have learned a TON about nutrition and exercise, I can see why this was problematic.

I have spent the last seven years of my life learning about nutrition, mindset, and building healthy habits, and I know that what I did was bound to fail.

(I even created a whole nutrition course dedicated to mindset and sustainable weight loss!)

So – let this be a lesson to all of you ladies who want to get excited and motivated and totally change everything, like RIGHT NOW.

Let me suggest that you slowly and methodically replace your small unhealthy habits with small healthy habits little by little.

I know that it’s hard when you’re excited about life, but please know that real change, that really deep change we all crave, takes time.

Fitness, nutrition, weight loss, glow-ups – they all take TIME.

In fact, it all has to do with your mindset, which is why it takes so much dang time to change your life.

If you’re here, I’m going to assume that you already have some inkling that this is the way to go when it comes to long-lasting change and results.

If you’re still thinking that you are going to totally overhaul your life overnight, I’m going to have to let you go forth and learn that lesson on your own.

It’s one that I think most of us will have to come to understand, and it sucks but it’s part of life.

Sis, change is slow.


Today I want to share with you some inspiration regarding healthy morning habits you can add to your routine so that you can make those incremental changes that are required to really, truly change your life.

My hope is that you’ll slowly be able to build healthy morning routines from these ideas, and then you will be able to apply what you’ve learned from the habit-building process to the rest of your life.


Before we dive into the healthy morning habits and ideas I have for you below, here are a few other articles about habit-building that I think you might like:

One last note about having a healthy morning routine before the list: A healthy morning routine is only made possible by a good night’s sleep.

If you’re struggling with quality rest, check out this article about how to get better sleep in a few easy steps. 🙂

Example of a Healthy Morning Routine for Women

In case you’re totally new to this “healthy lifestyle” thing or you’re starting over, I wanted to provide you with a very simple and broad example of what a healthy morning routine might look like.

All women are different, and I fully acknowledge that we all have different needs at different times in our lives.

However, I thought it might be helpful to share an example of what a healthy morning routine *might* look like for someone who works from home (or locally) and starts their workday at 9 AM:

6:00 AM – Wake Up:

  • Start your day early to allow for a peaceful and unhurried morning.
  • Open curtains to let in natural light or use a gentle wake-up light to simulate sunrise.

6:15 AM – Hydrate:

  • Begin your day by drinking a glass of room-temperature water to rehydrate your body after a night’s sleep.
  • Add a splash of lemon for a refreshing boost and to aid digestion.

6:30 AM – Mindful Movement:

  • Engage in a short session of morning stretches or yoga to awaken your body and improve flexibility.
  • Focus on deep breathing to enhance oxygen flow and reduce stress.

7:00 AM – Nutrient-Rich Breakfast:

  • Enjoy a well-balanced breakfast with a mix of proteins, whole grains, and fruits or vegetables.
  • Consider options like a smoothie bowl, oatmeal with berries, or an omelette with veggies.

7:30 AM – Skincare Routine:

  • Cleanse your face with a gentle cleanser to remove overnight impurities.
  • Apply a moisturizer with SPF to protect your skin from the sun.
  • Apply cosmetics/do your hair and get dressed somewhere in there

8:00 AM – Plan Your Day:

  • Take a few minutes to review your schedule, set priorities, and make a to-do list.
  • This helps you approach the day with clarity and purpose.

8:15 AM – Personal Growth:

  • Dedicate time for personal development, whether it’s reading a book, listening to a podcast, or practicing mindfulness meditation.
  • Choose something that inspires and motivates you.

8:40 AM – Head to Work/Prep Workstation

9:00 AM – Work or Daily Responsibilities:

  • Begin your work or attend to daily responsibilities with a focused and positive mindset.
  • Take short breaks to stretch or walk to maintain energy levels. (Or take walks/stretch on your lunch!)

Hopefully, you get the idea!

There are always ways to sneak in some healthy morning habits somewhere in your routine!

(No matter what that might look like!)

You don’t have to pick all of them to have a healthy morning, either. Just pick a couple of ideas that are realistic and interesting to you, and see where it goes.

Okay – let’s get to those healthy morning routine ideas.

healthy morning habits for women

29 Healthy Morning Habits for Women

1. Sunlight

Spend a few minutes outdoors to get natural sunlight, which can boost your mood and regulate your circadian rhythm.

P.S. Did you know that your body’s production of melatonin (which helps you fall asleep at night) is heavily impacted by whether or not you get enough sunlight?

If you want to sleep better and have a great day, don’t skip the morning light!

2. No Coffee Before Breakfast

I know, I know. This one totally stinks.

If you’re a coffee drinker like I am, it’s going to be tough. But did you know that drinking caffeine on an empty stomach can negatively impact your cortisol levels?

(And that can wreak havoc on your entire hormonal system, AKA endocrine system.)

Yep, it’s true.

If you’re serious about developing healthy morning habits, this might be one thing to consider.

3. Early Wake-Up Time

healthy morning habit ideas for women

Start your day by waking up early to allow for a calm and unhurried morning routine.

If you have children, I strongly suggest getting up earlier than them so that you can have a little quiet time to yourself.

For me, getting up at 5:45 makes it possible to have my coffee and writing time without any interruptions.

It also gives me time to set my intentions and think about the day ahead of me.

If you want to start getting up earlier, I suggest doing it incrementally. (Do you see a theme here?)

Set your alarm for 15 minutes earlier each week until you are getting up at the time you’re aiming for. It will help, I promise!

4. Hydrate

This one is so easy, I don’t know why everyone hasn’t already added this healthy morning habit to their routine!

Drink a glass of water as soon as you wake up to rehydrate your body after a night of sleep.

If you’re like me and will most likely spill an open glass of water, make this morning routine idea easy by filling up a reusable water bottle before bed each night and placing it on your nightstand.

5. Stretching or Yoga

If stretching or yoga isn’t already part of your healthy morning routine, I highly suggest adding it.

(Especially if you’re over 30, lol!)

Incorporate gentle stretching or yoga exercises to wake up your muscles and improve flexibility.

Not sure what stretches to do?

Here’s an article I wrote about yoga poses for moms, but they are great for anyone!

I also wrote an article about yoga poses to do before bed to relax, but the same ones will help you start the day, too.

6. Mindful Breathing

Mindful breathing can seem cheesy, but some science indicates it can help you get through tough situations and regulate your cortisol.

To me, mindful breathing is just taking the time to inhale deeply through your nose, exhale through your mouth, and feel your chest rise and fall.

(Basically, just slowing down and focusing on your breath instead of immediately rushing through your routine.)

Practice deep breathing exercises to promote relaxation and reduce stress.

7. Healthy Breakfast

Skipping breakfast is a thing of the past, haven’t you heard?

If you’re a female, it can hurt your hormones and throw you wayyy off!

(If you’re into fasting, skipping dinner is the safer choice and will have the same benefits!)

So – consume a nutritious breakfast with a balance of protein, carbohydrates, and healthy fats to fuel your body for the day.

(My personal fave? Avocado toast and eggs with some fruit!)

8. Green Tea or Warm Lemon Water

Replace or supplement your morning coffee with green tea or warm lemon water for a refreshing and antioxidant-rich start.

I admit, it can be tough to switch to this healthy morning habit, but it’s a healthier way to start your day.

9. Mindfulness Meditation

Take a few minutes for mindfulness meditation to center yourself and set a positive tone for the day.

If you haven’t tried meditation before, there are a ton of Spotify podcasts and playlists that will guide you, or you can find some on YouTube.

10. Journaling

Journaling is a great way to practice self-care and girl, you deserve more of that!

If you’re not sure what to write, here’s a list of self-care journal prompts to help get you started!

11. Vitamins & Supplements

Let’s face it – many women are deficient in a number of vitamins and minerals. (I highly recommend annual blood tests to keep track of this!)

Kickstart your day with a boost of vitality by incorporating the healthy habit of taking supplements and vitamins.

Providing your body with essential nutrients ensures a solid foundation for overall well-being.

From supporting immune function to promoting optimal energy levels, these supplements can make a significant difference in your daily life.

Whether it’s a dose of vitamin C for immune support, omega-3 fatty acids for heart health, or a multivitamin to cover all bases, investing in your health in the morning sets a positive tone for the rest of the day.

12. Reading

Dedicate some time to read a book, magazine, or an inspiring article to stimulate your mind.

This enriching practice not only stimulates cognitive function but also offers a serene escape from the hustle and bustle.

Embrace the tranquility of a good book and let the wisdom of written words guide you toward a day filled with inspiration, focus, and a sense of accomplishment.

13. Plan Your Day

This is a super powerful but underrated idea to add to your healthy morning habits.

Set goals and prioritize tasks for the day ahead to enhance productivity and reduce stress.

When you get your morning mojo on by kickstarting your day with a little planning magic, it’s like a GPS for your tasks, helping you navigate through the day’s chaos.

Jot down your to-dos, set priorities, and maybe even throw in a few motivational quotes for good measure.

Trust me, there’s something oddly satisfying about checking things off your list.

So, beat the morning mayhem, grab a pen, and scribble your way to a more organized and accomplished day.

Your future self will thank you!

14. Digital Detox

Instead of diving straight into the digital abyss, give your eyes a break and limit that screen time.

Skip the endless scrolling and give yourself a moment to breathe.

Maybe swap that phone for a good old paperback or enjoy your coffee without the constant ping of notifications.

Trust me, your eyes and brain will thank you. It’s like a mini vacation from the digital chaos, setting a calm tone for the day.

So, hit pause on the screen marathon, and let your morning be a screen-free, serene oasis.

15. Protein-Packed Smoothie

healthy morning routines for women

Give your mornings a protein-powered punch by kicking things off with a delicious, nutrient-packed smoothie.

Toss in some fruits, a dollop of yogurt, maybe a handful of greens, and don’t forget the protein powder – it’s like a breakfast dance party for your taste buds.

This liquid magic not only fuels your day but also makes you feel like a nutrition ninja.

Plus, it’s quick, easy, and a whole lot tastier than wrestling with a box of cereal. So, grab that blender, throw in the goods, and sip your way to a morning that’s as smooth as your smoothie.

Need recipes? Click here for 21 Delicious High Protein Smoothie Recipes!

16. Cold Shower or Contrast Shower

Consider a cold shower or a contrast shower (alternating between hot and cold) to boost circulation and invigorate your body.

I know it sounds like a bad idea, but if you REALLY want to get energized for the day, give it a try!

17. Mindful Eating

Eat your breakfast without distractions, savoring each bite and being present in the moment.

This will help you to be mindful of when you are full, as well as how each different food makes you feel.

(A highly underrated strategy if you’re looking to improve your health!)

18. Plan a Morning Workout

In my experience, people are significantly more likely to exercise if they do it in the morning.

Plus, doing it in the morning means you will release those feel-good endorphins we get from exercise, and that will help you have a better day and clearer thinking.

(Hello, increased productivity and positivity!)

Incorporate exercise into your morning routine, whether it’s a brisk walk, jog, or a full workout session.

Research suggests that even a 15-minute walk can totally change your stress levels and improve your health.

Everything counts!

19. Set Intentions

Reflect on your goals for the day and set positive intentions to guide your actions.

Here’s a really cool (and effective) trick I learned from another blogger: Each day, pick no more than THREE things to prioritize.

Rather than writing a huge list of things to do, pick the three most important things you need to achieve personally and professionally each day.

This will help you focus your time and energy on the things that actually matter.

For me, it’s often as easy as: 1) exercise, 2) write, and 3) plan meals.

I know it sounds simple, but this helps me remove the busy work from my day and quit being all over the place with my goals.

20. Organize Your Space

Spend a few minutes decluttering and organizing your living or working space to create a sense of order every day.

Even just ten minutes per day of “tidying up” can have a huge impact on your stress and ability to cope with things emotionally.

It also keeps things from piling up and getting out of control around the house.

In our house, we call it the “10-Minute Tidy” – give it a try!

21. Connect with Loved Ones

Why not kickstart your day with a warm dose of love and laughter?

Swap the morning rush for a heartwarming ritual – connect with a loved one.

Shoot a quick text, make that morning call, or even schedule a virtual coffee date.

Sharing a moment, a joke, or just a quick “good morning” can set the tone for a day that’s not just productive but also filled with the warmth of human connection.

So, before diving into the chaos, take a moment to share a smile and spread some good vibes.

Trust me, it’s the kind of energy boost that lasts all day long.

22. Skincare Routine

Wake up, glow up!

Start your day on a fresh note by pampering that beautiful face of yours with a simple skincare routine.

No need for a 12-step masterpiece – just a quick cleanse, a splash of hydration, and a dab of sunscreen will work.

(The magic is in the simplicity.)

Not only does it make you feel instantly awake, but it’s a mini act of self-love that says, “Hey, today, we’re gonna crush it.”

So, ditch the sleepy eyes and bedhead, embrace the skincare groove, and let your morning shine as bright as your moisturized face. 🌟✨

23. Learn Something New

Morning brain workout, anyone?

Swap the snooze button for a dose of knowledge!

Take a few minutes to learn something new.

Dive into a quick podcast, read an interesting article, or conquer a fun fact on the internet.

Whether it’s spending a few minutes on Duolingo, learning a new word, or soaking up trivia, this morning brain boost sets a tone of curiosity for the rest of the day.

So, put on your learning cap, because who knows, that random fact might just be the conversation starter you never knew you needed.

Cheers to starting the day a little smarter! 🌅🧠

(This is one of those healthy morning habits that doesn’t need to be overcomplicated. Five to ten minutes is all you need!)

24. Breathwork Exercises

This is a little different than simple deep breathing.

Practice specific breathwork exercises, such as box breathing or alternate nostril breathing, for improved focus and relaxation.

25. Express Gratitude

Write a thank-you note or express gratitude to someone in your life to foster positive connections.

Alternatively, write down three things you’re grateful for in a journal. (They even make cute little gratitude journals with prompts these days!)

26. Plan Healthy Snacks

Morning game plan: snack edition!

Pack or prepare healthy snacks for the day to avoid unhealthy choices when hunger strikes.

Before the day gets crazy, take a sec to plot out some munch-worthy masterpieces.

Slice up that apple, pack some crunchy veggies, or assemble a snack attack of nuts and seeds.

Not only does it keep the hangry monster at bay, but it’s also a tasty reminder that healthy choices can be the best ones.

So, toss those snacks in your bag, and let the day know you’re armed and ready for any snack attack that comes your way. 🍏🥕🌰

27. Quality Sleep

Alright, let’s talk about the unsung hero of good mornings – sleep!

Think of it as the secret sauce to kickstarting your day like a champ.

When you’ve had your fair share of ZZZs, waking up feels less like a battle with the alarm clock and more like a gentle nudge from a friend.

Your brain is sharper, your mood is on point, and tackling the day’s challenges becomes a breeze.

So, next time you’re debating that late-night Netflix marathon, remember: quality sleep is the real MVP for a morning that’s not just good but downright legendary. 💤🌅

How are you going to make sure to stick to your healthy morning habits without good sleep?

Ensure you get enough quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

(Or your mornings may continue to suffer!)

Not sure where to start? Here’s an article about how to improve your sleep!

28. Prayer

Starting your day with a moment of prayer is like hitting the refresh button for your soul.

It’s not about reciting a Shakespearean monologue; just a heartfelt chat with the big guy upstairs.

Whether you’re asking for guidance or expressing gratitude, a morning prayer sets a positive tone for the hours ahead.

29. Affirmations

Time to give your mirror a little pep talk!

Here’s a totally underrated but simple idea for healthy morning habits.

Starting the day with affirmations is like arming yourself with a shield of positivity.

Instead of scrolling through a sea of notifications, take a minute to remind yourself that you’re awesome, capable, and ready to conquer the day.

Whether you’re manifesting success, radiating good vibes, or simply telling yourself you’ve got this, morning affirmations are like a daily high-five to your self-esteem.

So, forget the negativity, embrace the positive vibes, and let your mirror become your personal hype squad.

You’ve got this! 🌞🚀✨

I hope these healthy morning habits help you build the ultimate morning routine!

Until next time,


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