Does your morning routine feel like it supports your overall health and sets you up well for the day, or does it feel like you're able to do the bare minimum before you have to be out the door?

The morning hours are a sacred window of time each day when your body is most open to healing, your mind is most open to rewiring, and your spirit is most open to guidance.

With intentional self care practices, this time can be a peak opportunity to rewire your body, mind and spirit for resiliency.

How morning self care supports Physical Resiliency:

During sleep, your body repairs tissues and consolidates memory. Morning self-care continues that repair cycle, signaling to your nervous system that you’re safe and steady.

Starting the morning with grounding practices lowers baseline stress markers, so when challenges arise later in the day, your body is already primed to bounce back rather than react.

Moving your body and working with your breath stimulates neurochemicals (dopamine, serotonin, endorphins) that reinforce new, healthier pathways in the brain—literally rewiring it toward balance and resilience.

What type of practices work best?

Walks or other mindful movement, strength training, breathwork, hydration

How morning self care supports Mental Resiliency:

In the morning, brainwave activity (theta and alpha states) is closer to the subconscious mind making it more effective for rewiring thought patterns. It's a great time to plant seeds in the subconscious, helping you release old patterns and embody new ones.

Practicing self-care before external demands trains your mind to prioritize inner calm and expands your “emotional window of tolerance", both of which rewires habitual stress reactions into more adaptive, solution-focused responses and makes you more resilient to setbacks.

Who doesn't want to spend less time spiraling into anxiety or self-doubt? 🙋🏻‍♀️

What type of practices work best?

Meditation, affirmations, visualization, and journaling

How morning self care supports Spiritual Resiliency:

The morning is a liminal space—the veil between the conscious and subconscious is thinner. In addition to it being effective for rewiring thought patterns, self-care at this time strengthens your connection to your intuition and inner guidance.

As you move through your day, challenges feel less like setbacks and more like opportunities to grow, allowing you to meet these moments with trust in your own strength and guidance.

What type of practices work best?

Prayer/meditation, gratitude practices, or intention setting

Years ago, necessity forced me to start taking more time for my physical well-being in the morning. I soon noticed the time I spent was positively impacting more than how I felt physically, so I started reworking my schedule to incorporate more time for practices that helped me feel physically, mentally and spiritually aligned.

Over the past year many people have asked about my morning routine so here it is!

My Morning Routine for Optimal Health and Wellbeing

Practices are broken up in the categories of health they support versus the order I do them in, so some practices that support wellbeing on multiple levels are listed more than once.

Physical Resiliency Practices

Practices that regulate the body, support circulation, and create a strong foundation for the day.

Bed stretches – gently wakes up muscles and joints.
Abdominal lymphatic massage – stimulates digestion and detox pathways.
Oil pulling – supports oral and systemic health.
Gua sha/face roller – boosts circulation and lymphatic flow.
Lemon water – hydrates and kickstarts metabolism.
Spinal flexibility stretches – improves posture and energy flow.
Foot stretches – awakens grounding reflex points.
Leg tapping/massage – stimulates circulation and vitality.
Strength videos – builds resilience in muscles and bones.
Matcha / Four Sigmatic (adaptogenic drinks) – support steady energy and focus.

Mental & Emotional Resiliency

Practices that rewire thought patterns, create emotional balance, and buffer against stress.

Gratitudes – shifts brain toward positivity and rewires subconscious focus.
Meditation – regulates emotions, quiets stress reactivity, and strengthens adaptability.
Essential oils – influence nervous system and releases emotional patterns through scent.
Strength videos – physical challenge doubles as a mental/emotional resilience builder.
Matcha / Four Sigmatic – supports calm alertness and reduces jitters that can fuel anxiety.

Spiritual Resiliency

Practices that strengthen intuition, deepen presence, and align the conscious with the subconscious.

Morning prayers – opens the day with connection, trust, and higher perspective.
Gratitudes – expands sense of meaning and presence.
Meditation – bridges conscious and subconscious, connecting to stillness.
Essential oils – create sacred sensory anchors for intention.

While even I will admit that my morning routine has gotten quite lengthy (I mean the amount of beverages alone...), I invite you to pick and choose the practices that feel fun for your to experiment with!

Want me to dive deeper into any of them? Comment below and let me know which ones you'd like to hear more about.