It’s hard to tell when society’s obsession with morning routines started, but it’s safe to say that at some point, we lost the plot. Due in part to overpacked, overwhelming schedules, many of us are already burned out. So, those elaborate 10-step routines we keep seeing on social media? Yeah, they're not exactly...realistic.

I personally found that trying to squeeze an ever-increasing number of rituals in before work only left me feeling more stressed—which is pretty counterproductive given that the goal is to start my day on a calm, grounded footing. If you, too, are wondering how to make a morning routine you can actually stick to, I have good news: I tapped three licensed therapists for some helpful tips.

Whether you prefer to start your day with a protein shake and vigorous exercise or breathwork and journaling, research has shown there are real benefits to having some kind of structure in your morning. More specifically, routines can help reduce anxiety and promote relaxation by giving us a greater sense of predictability and control over our otherwise chaotic lives.

Experts also say that certain morning routines can help set a healthy tone for the rest of our day. For example, a well-balanced breakfast gives us sustained energy to power through our work demands and a breathwork practice puts us in a calmer, more present mindset so that we can handle whatever curveballs life throws at us. 

According to clinical psychologist Lynn Saladino, PsyD, jumping right into your workday can push you into fight-or-flight mode. That’s why Israa Nasir, MHC-LP, a psychotherapist and author of Toxic Productivity, advises carving out some time for yourself because a morning routine can serve as a much-needed anchor.

“The way you start your day can influence your emotional state and resilience throughout the day,” adds Nasir. “When you create space to check in with yourself, you become better equipped to manage stress, respond to challenges calmly, and avoid falling into reactive patterns driven by anxiety.”

With all that in mind, here are our expert-approved life hacks that can help you build a morning routine that actually works for you.

Make a list of feel-good activities

Kathryn Smerling, PhD, LCSW, a licensed psychotherapist and author of Learning to Play Again: Rediscovering Our Early Selves to Become Better Adults, advises starting this process by asking yourself a simple question: "What makes me feel good?" Maybe you find that an everything shower leaves you refreshed and ready to face the day. Or maybe you notice that you feel especially energized after a brisk walk. 

The point of this exercise is to ignore any notions of what you “should” be doing every morning. FYI, just because some other wellness girlie on IG raves about cold plunging doesn’t mean you have to do it, too. Because let’s be real: If you don’t actually enjoy something, you probably won’t stick with it.

Create a “morning menu"

It’s easy to fall into a rut of following the same morning routine day in and day out, but experts agree it’s best to stay flexible. “Remember, not every day has to be the same,” says Smerling.

If you didn’t get a good night’s sleep or you’re sore from yesterday’s workout, you may not be up for a morning run. And if you have a particularly stressful workday ahead, doing a mindfulness meditation may sound a lot better than scrolling through a news app and learning about current events. This is where the concept of the “morning menu” comes in. 

“Make a list of different things you can engage in, based on your mood and energy,” says Nasir. “Then commit to doing only one of them each day. This allows you to honor your energy and needs without feeling guilty for not sticking to a strict plan. Once it’s consistent, you can add more layers gradually.”

Starting with just one habit sets you up for a sense of accomplishment and confidence, according to Nasir, because it’s more doable. If you try to tackle too many things at once, you’re more likely to feel defeated. Quick tip: consider hanging your menu where it’ll be visible to you every morning, such as near your bathroom mirror or on your fridge.

Start by learning the art of doing nothing

Instead of diving right into a workout, a journaling prompt, or another activity that requires physical or mental energy, Nasir strongly recommends starting your morning with five to 10 minutes of just being. According to Saladino and Nasir, this could be as simple as deep breathing, gazing out the window, or even just sitting down to sip your coffee with no phone, TV, or other distractions.

“This gently transitions your mind and body into the day without pressure, helping you connect with yourself before external demands take over,” explains Nasir.

Track what works — and what doesn’t

You may be surprised by which routines have the most physical, mental, and emotional benefits for you. That’s why Smerling recommends keeping a journal, where you record which morning rituals you do every day and how you feel afterward. 

“At the end of each week, evaluate what has worked and what has not,” she says. “Do you dread doing any of these activities? What are you forcing yourself to try and do? Don’t make this routine a burden.”

If you find yourself rushing through anything to “get it over with,” or it leaves you depleted, overwhelmed, or otherwise in a negative headspace, don’t hesitate to take that off the menu. 

Think outside the box

It’s all too easy for morning routines to begin feeling like homework—an obligation you have to check off your to-do list. Ultimately, though, experts say your routine should still feel fun. “For example, something that I do every morning is Wordle; it wakes up my mind and allows for connection, as I’ll sometimes play with my sister,” says Smerling.

According to Saladino, spending some time with an adult coloring book or baking a treat for later can add a sense of joy to your morning routine. Or, why not spend some time snuggling or playing with your pet? Whatever you decide to do, choose something fun that works for you.

Consider self-care activities

Speaking of out-of-the-box morning routine ideas, Saladino suggests incorporating self-care rituals that you might normally save for the end of the day. Some ideas include:

• Applying a hair or face mask
• Reading a book
• Painting your nails
• Taking a bath

Not only can these kinds of activities promote feelings of relaxation before your workday starts, but they may have another benefit as well. “Think of these as investments in your confidence so you can bring the strongest version of you to challenging daily tasks,” Saladino explains.

Set your alarm a few minutes earlier

While there’s no denying that it’s important to get plenty of rest, experts say that getting up as little as 15 minutes earlier than you normally do can make a big difference in your morning. In addition to giving you more time for self-care, this tactic also ensures that you aren’t rushing around in a frantic frenzy, which—let's be honest—is a stressful way to start the day.

“Some believe that all their waking time should be spent working or taking care of others, like their partners or their kids,” says Saladino. This is particularly true for people-pleasers and perfectionists who measure their self-worth by their accomplishments and productivity. While we all have our own responsibilities and other people to tend to, it's also important to prioritize your well-being.

“Getting up 15 minutes earlier may not sound like a lot, but this can be super helpful in giving you a bit more ‘buffer’ time,” says Smerling. It may be tough to resist hitting that snooze button, but there are so many potential rewards of doing so: you’ll have the luxury of taking the time to mindfully choose your morning menu activities, and you’ll be able to participate in them at a leisurely, unhurried pace. 

And if mornings are a struggle for you, Nasir notes that you can also make things a lot easier on yourself by preparing the night before. This might look like laying out your workout clothes, jotting down a few intentions in your journal, or whipping up those overnight oats to leave in the fridge. “This reduces decision fatigue and makes it easier to follow through,” she adds.

Try habit stacking

If you’ve never heard of habit stacking, it’s exactly what it sounds like: linking one habit to another existing one. For example, if you already make a pot of tea every morning, you might try doing a five-minute meditation while you’re waiting for it to steep. Or, if you always make it a point to enjoy breakfast at home, you might take the opportunity to jot down three things you’re grateful for in your journal after your meal.

“Using existing routines as cues makes it easier to remember and sustain new habits,” says Nasir. Just remember to start slow and build on your habits gradually.

The bottom line

The beauty of a morning routine is that there’s no right or wrong way to build one. Experts agree that the best morning routine is the one you look forward to and can maintain over time. And, it's okay if it may take some trial and error to find what feels right. 

One quick word of caution: While it’s totally fine to gather some inspo for your morning routine from social media, be careful not to play the comparison game, says Smerling. She notes that your routine should ideally reflect your own values, priorities, and needs and follow a rhythm and pace that’s doable based on your lifestyle—not someone else’s.

Finally, keep in mind that your morning menu can (and should) be fluid and ever-changing, depending on your needs at any given stage of life. What worked for you last month, last week, or even yesterday might not hit the same tomorrow, and that’s totally okay.