The Ultimate Morning Routine Checklist: 29 Inspiring Ideas for Adults

Everyone has a morning routine checklist.

But most people are not aware of theirs. They hit snooze a few times, scroll through the news and social media, and then feel rushed for work.

Not a great way to start your day…

Instead, having an empowering morning routine sets the mood for a happier, more purposeful, and more productive day.

In this article, we’ll cover inspirational ideas to include in your morning routine checklist. Try them out, see what works, and make them your own.

Let’s dive in:

• Daily morning routine checklist ideas for adults
• Creating your perfect morning routine
• My morning routine checklist

29 Daily morning routine checklist ideas for adults

The best morning routines are custom-made and personal.

I encourage you to try everything on this list. And while you do, review how those changes impact your wellness, mood, and productivity. 

What works well? 

And what doesn’t suit you?

Experiment to learn – then only keep what empowers you.

The experimental attitude is important. What inspires me may do nothing for you. And vice versa. That’s why feeling how YOU feel about these ideas is crucial (once you try them) to your morning routine success.

With that said, here’s the first morning routine idea.

#1: Clear your mind the night before

Your morning routine starts the evening before.

Planning your day ahead clears your mind. It also provides clarity in the morning, reducing decision fatigue and procrastination.

Here are some great evening routine checklist ideas:

• Make a to-do list. Brain dump everything you should remind yourself of to clear your mind from worries before bed.
• Plan your day ahead. Write down tomorrow’s daily goals and prioritize your tasks and to-do list accordingly. 
• Prepare clothes in advance. Avoid decision fatigue in the morning by choosing your attire the night before. Also, consider workout clothes if you want to go for a morning run. Knowing what to wear also helps you to get out of your comfortable bed in the morning.
• Prepare your environment. How can you set up your environment to benefit your morning? Examples include preparing a healthy breakfast in advance, cleaning your desk, and pre-warming certain rooms, like the bathroom, to make it easier to get out of bed.

These four simple hacks create clarity and set the stage for an energetic and productive morning.

#2: Prioritize sleep

Let’s stay with evening rituals for a moment…

Sleep quality is a vital ingredient for a successful morning.

You already know the countless benefits of sleep…

But the last thing you want is to feel tired and unmotivated, having to get through the chore of checking off your morning routine checklist.

So how to ensure great morning energy?

• Go to sleep at a consistent time.
• Create a sleep-friendly environment.
• Keep your bedroom dark, quiet, and at a cool temperature.
• Limit caffeine and other stimulants at least 6 hours before bed.
• Avoid heavy meals close to bedtime.
• Avoid screens before bedtime.
• Try a night routine to signal your body it’s time to sleep.

But… What if you’re a night owl?

Well, most people are only late-nighters because their sleeping behavior has become habitual. Not because late nights truly benefit them.

How do you know if bad habits are the problem?

Experiment.

I challenge you to sleep and wake earlier for at least two months. If you still long for late nights after the challenge, then adjust your mornings to match your schedule.

But I bet most of you’ve got a hidden morning person within.

If there’s one takeaway, it’s this: Prioritizing quality sleep is essential for long-term health, success, and happiness. And I’m happy to skip out on morning routine items to ensure enough sleep.

#3: Aim for consistency

Here’s a final tip to wake up with energy and excitement:

Consistently sleep and wake up at the same time.

It’s a simple hack to optimize your body’s internal clock, improving your energy levels rapidly.

You may get away with an inconsistent schedule in your teens and early twenties. But as you get older, you start noticing the impact of a rocky circadian rhythm. That said, even though it’s less noticeable as a youngster, you still benefit from consistency.

Adapting to a consistent pattern improves your energy and focus. And a nice benefit is that you’ll often wake up before your alarm clock goes off. 

#4: Do what’s most important

What are your life goals?

Write down a list of everything you want to see, do, experience, create, contribute, and become. Then prioritize these items and create essential habits to achieve your goals.

The ideal morning routine contains those habits.

For example, I want to become a better writer. 

So I write in the mornings.

What good habits are essential to achieve your goals?

#5: Stimulate your creative mind

The mind sometimes works against us in the form of worries and regrets. 

But it’s also a powerful tool to generate creative ideas.

Focused thinking unlocks better creativity, adaptability, critical thinking, problem-solving skills, and even mental health. Most successful people have a thinking practice, so why not include it in your morning routine?

But what to think about?

Here are some ideas:

• How would you market an ice cream truck?
• How can you improve the education system?
• Generate ideas to make a difference in the world.
• Craft as many unique business ideas as possible.
• Identify as many different kinds of problems as you can.
• And then brainstorm various solutions for each problem.
• For endless inspiration: Formulate the best creative thinking questions to accelerate your career, business, or life.

Don’t worry about getting it right or finding the most brilliant ideas.

The intention is to come up with as many (crazy, wild, unrealistic) ideas as possible to stimulate your creative mind. This exercise creates new pathways in the brain, ultimately leading to brilliant ideas.

#6: Awaken all your senses with aromatherapy

Engage your sense of smell for a complete holistic morning routine.

Aromatherapy stimulates and energizes your mind and body, promoting mental clarity, focus, and a sense of well-being. You can use a variety of essential oils for different effects, including popular ones:

• Lavender for relaxation
• Peppermint for mental clarity
• Tea tree for its antimicrobial properties
• Lemongrass for mood enhancement
• Eucalyptus for clearer airways and lungs
• Rosemary for focus and concentration
• Chamomile for calming and soothing

Pick your favorite essential oil and set a good mood for the day.

#7: Quick win: Make your bed

Want to start on the right foot with a quick and easy victory? 

Make your bed. 

This simple act makes you feel accomplished early on, igniting momentum. And if ex-Navy, Admiral McRaven wrote an entire book about its effects called, Make Your Bed, wouldn’t it be worth trying?

Achieve your early morning victory within minutes.

#8: Mindful hydration

Drinking water after waking up is another quick win to add to your morning habits. And it’s no secret that staying hydrated is essential for mental energy, clarity, a healthy digestive system, and much more.

You already know that…

But have you tried a mindful hydration ritual?

Instead of plain water, make a glass of warm water infused with lemon, apple cider vinegar, or a pinch of sea salt. This hydrates the body, aids digestion, and promotes detoxification.

Healthy habits like drinking water should be part of everyone’s morning routine checklist.

#9: Expressive movement

Looking for a fun way to start your day?

Dancing is a great morning routine idea to uplift your mood, get your body moving, and spark creativity. Put on your favorite beats and let the movements flow as you release endorphins.

Try various expressive movement practices like:

• Ecstatic dancing
• Breakdancing
• Belly dancing
• Hooping
• Shadow boxing
• Tai chi
• Qigong 

These practices allow you to move freely, release stagnant energy, and shake out that morning muscle stiffness.

#10: Morning tea or coffee ritual

Many people, including me, are excited about their morning cup of coffee or tea. But rather than just gulping down your morning beverage, let’s make this a mindful ritual too.

Here’s how you can improve your experience:

• Buy premium coffee or high-quality tea. 
• Pay attention to the process of making your favorite beverage. 
• Slow down the drinking process. Savor each sip. And pay attention to the taste, aroma, and warmth. 

Mindful drinking promotes relaxation and a sense of gratitude for the simple pleasures in life.

Pro tip: Drink water every time you make coffee.

#11: Learn a new skill

Most people focus on gimmicks to get ahead.

And very few do get lucky and hit the jackpot, but…

Building high-income skills is the most consistent and promising approach to achieving lasting success.

That was also my approach.

(After chasing some shiny objects, like poker. Yes, I made my fair share of mistakes.)

Everything changed once I added skill development to my morning routine habits. It transformed my life from feeling stuck to becoming a well-paid freelancer, loving what I do, and traveling the world.

The internet changed the game and provides countless venues for skill acquisition and unlimited career and business opportunities. 

And mastering a few skills will unlock your dreams.

Browse Udemy to find high-quality, affordable courses on almost any skill you can learn online.

#12: Listen to something inspirational

What you digest impacts the quality of your life.

Food impacts your energy and vitality.

And your mental diet impacts your mindset and mood.

You should guard both.

Listening to inspirational content creates a positive mentality. It’s also a great alternative to reading. And you can combine listening with other morning routine checklist ideas, like working out or commuting to work.

You can listen to inspiring music, short stories, educational podcasts, and audiobooks. If you want a great platform for audiobooks, make sure to learn more about Audible.

#13: Condition your mind for success

Visualization is an empowering technique to shift your focus on your goals and desires, instilling positive beliefs in what’s possible.

In other words, visualization reconditions the brain.

That’s why many athletes and business tycoons use visualization as a tool for success. Think about 23-time gold medalist swimmer Michael Phelps and entrepreneur and tv personality Oprah Winfrey.

Everything is created twice, first in mind and then in reality.

– Robin Sharma

Visualize goal success and imagine what your life looks like. Make the mental image as bright and colorful as possible. See, hear, smell, feel, and experience your future as if it has already happened.

Try a 5-minute visualization in your morning routine checklist.

#14: Instill positive beliefs

Positive affirmations can combat self-limiting beliefs, instill a positive self-image, and increase self-confidence.

And the idea is simple: Say positive things out loud about yourself – preferably in front of a mirror. 

But the trick is not to lie.

Avoid saying you’re the most confident person on earth if your self-esteem is zero. Instead, say something like, “I will muster the courage to speak up in a meeting today to develop unbreakable self-confidence at the cost of short-term discomfort.”

Doing so reframes the negative; musters the courage to speak up while it affirms a positive; learning to push through discomfort to develop unbreakable confidence.

#15: Write morning pages

Julia introduced the practice of Morning Pages in The Artist’s Way.

Every morning, write three pages (or at least one) of anything that comes to mind. The purpose is a total brain dump. For example, write about:

• Things that happened;
• How you feel (about what happened);
• Thoughts and beliefs that bother you;
• Your ideas, goals, desires;
• Your obstacles and challenges;
• Or combine writing with creative thinking.

This simple exercise clears the mind, enhances creativity, and uncovers new insights and solutions to challenges.

Alternatively, try a traditional journaling practice. 

If you want to experiment with journaling as part of your morning routine, I suggest one of the best journals with prompts. For example, The Five Minute Journal is a great option and evidence-based. Or pick a daily journaling idea if you want to ease into this practice.

#16: Try the Wim Hof Method

Dedicate a few minutes to deep breathing exercises. A practice that increases oxygen flow and promotes inner calmness.

Breathing fully is transformative.

Many methods exist, but I use the Wim Hof Method. Wim Hof, a.k.a. The Iceman used this technique to set multiple world records, like climbing Mount Kilimanjaro in shorts and swimming 50 meters under the ice!

Please, consult your doctor to ensure you’re in good physical health. And only practice this in safe environments (I always lie down on the floor).

Here’s the guided breathing session:

Alternatively, explore the breathwork realm and try different techniques like Deep Belly Breathing, Box Breathing, 4-7-8 Breathing, and more.

#17: Meditate

Meditation is one habit that gained popularity over the last decades. And 14% of the Western population uses one of the 100+ ways to meditate.

Here are the most common methods:

1. Mindfulness Meditation cultivates non-judgmental awareness of the present moment. Simply take notice of your thoughts, feelings, bodily sensations, and the surrounding environment.
2. Loving-Kindness Meditation repeats phrases or visualizations to generate feelings of love, compassion, and goodwill towards yourself and others.
3. Transcendental Meditation (TM) involves using a silently repeated mantra to achieve a state of deep relaxation.
4. Guided Meditation is a way of meditating by following the guidance of a teacher, recorded audio, or app. This method is combined with other methods or a specific focus or intention.
5. Breath Awareness Meditation means focusing your attention on your breath and observing its natural rhythm and sensations to cultivate mindfulness and present-moment awareness.
6. Body Scan Meditation involves directing attention to different body parts (from head to toe) while observing physical sensations and letting go of tension to reduce stress.

Many people consider meditation an important part of the ideal morning routine. A session can take anywhere from a few minutes to several hours, with 20 minutes as the most common timeframe.

#18: Creative expression

Many people think they lack creativity. 

But the real problem is a lack of practice. 

You see, everyone has a hidden creative genius.

Besides, a creative outlet stimulates the mind, increases creativity, promotes self-expression, and brings joy and fulfillment.

So, what creative act would you like to pursue?

Try writing.

Try painting.

Learn a new musical instrument.

Practice each of these potential passions for at least a month. Then, double down on what you enjoy doing most.

#19: Read a (non-fiction) book

Reading a self-help book or any book that advances my skills is one of my favorite morning activities.

It’s what gets me out of bed.

Besides joy, here’s the main benefit:

Reading non-fiction provides new insights and ideas to accelerate self-improvement and level up your career or life in general. 

That said, reading fiction has its own place.

And if that inspires you to get out of bed, go for it. However, fiction is also a great option as part of your evening routine.

Reading is an excellent way to increase your intelligence. And you can view my book recommendations here.

#20: Exercise

This idea is an obvious one.

Moving your body improves mental clarity, focus, fires up your metabolic system, and makes you feel great. 

Here are your options:

• Simple: Brief yoga or stretching after waking up.
• Intermediate: A longer yoga or stretching session, bodyweight exercises, or High-Intensity Interval Training (HIIT).
• Advanced: Go outside for a run, a longer workout in the park or gym, or pursue any sport you like.

Some form of physical activity should be included on any morning routine checklist for adults, no matter how short the exercise is. And remember to prepare workout clothes the evening before to avoid procrastination.

#21: Take a (cold) shower

Showering in the morning wakes you up, makes you feel good, and boosts energy – especially cold showers.

My favorite way to tackle this behemoth?

Start with a relaxing hot shower and finish with an ice-cold one. Start with a few seconds. Then, build up to a minute over the weeks.

You’ll feel like a warrior after every cold shower.

Besides the many health benefits of cold showers, they get you to do something you don’t want to do, strengthening self-discipline and boosting self-esteem.

#22: Healthy breakfast

Some consider a good breakfast to be the most important meal of the day. But whether you do or not, ensure your first meal is a healthy one, like a bowl of oatmeal with fruit or a nutritious smoothie.

And avoid sugar-filled options at all costs…

Breakfast should provide long-term energy and mental clarity, not cause brain fog and make you feel hungrier.

Alternatively, skip breakfast and follow an intermittent fasting schedule like I do. With this method, you eat within a window of 8 hours (say from 12 am to 8 pm) and fast for the remaining 16 hours of your day. 

Intermittent fasting has many health benefits. And also practical ones for people with a busy schedule. But just like eating breakfast, ensure you break the fast with a nutritious, wholesome meal.

#23: Eat your frog

Brian Tracy popularized this productivity technique in his book, Eat That Frog. The frog is an analogy for your most important tasks.

Eating your frog provides a BIG win in the first few hours of the day, leaving you feeling amazing for the rest of it.

But there’s more…

You’re most likely to take action in the morning when willpower is at its peak. Waiting increases the likelihood of procrastination, causing you to put your daunting tasks off until tomorrow. 

Just to repeat that process again and again.

Instead, achieve your most difficult task in the early hours.

And remember that a great morning routine includes identifying your frog the night before for maximum productivity.

#24: Gratitude walk

Why not combine a spiritual gratitude practice with movement? 

As you walk, appreciate the surrounding beauty, whether it’s the natural environment, architecture, or people. 

Express gratitude for the simple things that bring joy in life.

Alternatively, include a daily gratitude journaling practice. The Five Minute Journal I mentioned earlier contains daily gratitude prompts. Or you can take a look at the best gratitude journals.

#25: Random acts of kindness

Many of us feel disconnected.

And a simple act of kindness reignites a sense of connection, improves your mood, and positively impacts the mood of others. 

It can be as simple as a loving text message, encouraging words, wishing one a happy birthday, or smiling at a stranger on the street.

Our attention and presence are scarce these days. So sharing a little attention and kindness with others goes a long way.

#26: Connect with nature

What’s already on your daily checklist?

And can you do it outside?

Whether taking a walk in a park, practicing outdoor yoga, or sipping your coffee on your porch, engaging with nature promotes a sense of grounding, tranquility, and connection with the world around you.

Getting outside also exposes you to natural daylight, which awakens you, stimulates vitamin D, and improves your circadian rhythm.

#27: Physical self-care

Showing up as someone who you respect boosts self-confidence and personal well-being.

Take a moment to:

• Groom
• Shower
• Style your hair
• Brush your teeth
• Cut or do your nails
• Moisturize your skin
• Choose a stylish outfit
• And apply deodorant and perfume

Walk out the door as your best self each morning.

#28: Do one thing you enjoy

Your morning habits should inspire and empower you.

So it’s important to notice how you feel after each item. And drop it if it leaves you feeling less energized, happy, or fulfilled.

And add a few things you enjoy.

We already discussed many joyful ideas:

• Read a book
• Listen to music
• Learn a new skill
• Engage in a hobby
• Do a physical activity
• Do something creative
• Enjoy a nutritious breakfast
• Practice mindfulness or meditation
• Enjoy a morning cup of coffee
• Journal or write
• Go for a walk

Ultimately, the key is to choose activities that bring you genuine pleasure, align with your interests, and propel you toward your goal.

#29: Digital detox

Finally, let’s talk about a bad morning habit you should leave alone.

Scrolling on your phone.

Leave the news, social media, your calendar, email, work, and anything digital alone until you complete your morning routine checklist. 

You didn’t miss out on much, I promise.

And even if you did miss something superduper important, one hour is rarely going to make a difference.

Besides, don’t you agree that you never feel more empowered after looking at your phone in the morning? The phone also consumes time you could otherwise use on more empowering morning routine activities.

Here’s an idea: Put your phone on flight mode before bed. And only unlock flight mode after completing your morning routine checklist.

Creating the perfect morning routine

The message I hope to get across is that there’s no such thing as a perfect morning routine checklist for adults. 

Not in general. 

But also not for the individual.

Goals change, circumstances change, life happens, you learn stuff, come across new ideas, and many other variables impact your routine…

So, how do you create your own morning routine checklist?

In the morning routine guide, I share a simple step-by-step approach to set yourself up for a more productive and happier day.

Here’s a short overview of the steps:

1. Prepare the night before
2. Find your optimal waking time
3. Start on the right foot with a quick win
4. Do what inspires you to get out of bed
5. Prioritize physical and mental health
6. Do what’s most important for you
7. Allow for flexibility and spontaneity

Read more about these steps in the ultimate morning routine guide.

My own morning routine checklist

In my Morning Ritual Mastery Review, you’ll learn the step-by-step approach I used to create my first morning rituals.

Over the years, I kept expanding and experimenting. And while it’s nothing special, here’s my current morning routine:

• 11:30 pm: Plan the following day’s goals and to-do list.
• 00:00 am: Go to sleep. 
• 7:30 am: Wake up. Ideally, I wake earlier because getting tons of stuff done before midday is great. However, sleeping earlier is challenging, and I prioritize sleep above all else.
• 7:30 am: Drink 2 glasses of water and make coffee.
• 7:35 am: Enjoy my coffee while reading a self-help book.
• 8:00 am: Practicing my most essential habit and skill: writing.
• 10:00 am: Wim Hof guided breathing exercise.
• 10:10 am: Visualization exercise.
• 10:20 am: Brief yoga/stretching routine.
• 10:30 am: Eat my frog for the next 2 hours, whether continuing to write, work on a freelance task, or any other key activity that day.

My morning routine checklist isn’t perfect, and I would like to wake up earlier again because its effects are truly magical. In addition, I often try new ideas and sometimes try completely different morning routines.

What’s next?

Become an early bird, start living your life with intent, and take charge of your morning to create the future you desire.

A morning routine should energize you, set a positive tone for the entire day, foster well-being, and empower you to set and achieve goals.

Key takeaways of this article:

• A consistent bedtime schedule for high-quality sleep is essential to feel energized and excited to practice your morning routine.
• Design your morning routine to match your personal goals, new skills you want to learn, and good habits you want to have.
• Keep experimenting to ensure your morning energizes you, makes you feel good, and shapes your best life. After all, there’s no perfect routine forever because your goals and priorities change.

Check out the following resources to deep-dive into the topic:

• Best self-help journals for your morning routine
• Morning Ritual Mastery course by Stefan James
• Goals on Track is the goal-setting and task-management tool I use in my daily routines (or read my Goals on Track review).

Take action: Take an item from this article and implement it into your routine tomorrow. Alternatively, join a community of like-minded people and make a personal commitment by joining Morning Routine Mastery.

Finally, sign up below for weekly tips and strategies to design your life for growth, purpose, success, and happiness.