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Transform Your Day: Create a Relaxed and Intentional Morning Routine

Transform Your Day: Create a Relaxed and Intentional Morning Routine to Reduce Stress and Boost Happiness

Starting your morning out on the right foot can really have a profound effect on your entire day and sometimes your whole week. 

Just think about how you feel when something negative happens first thing in the morning. We can all get better at managing how we respond to these things, but we are not perfect. I know I’m not! 

So why not be really intentional about how you start your day so that you have a great experience, every day!

This is what this week’s self care practice is all about, creating a relaxed intentional morning routine to start your day off in a way that serves you all day long.

One of the things to remember when you’re creating this morning practice is to do what feels good to you, what feels relaxed to you. I’ll be making some suggestions, but it should feel good to you and anything that doesn’t feel aligned, just leave it behind. 

Why is it important for it to feel good and relaxed?

We want to start our day off the way we want to experience it. So, if you’re like me and have a tendency to experience high levels of stress and anxiety then you might want to focus on relaxed. 

If you need energy for the day and want to get inspired, you might change the way you start your day. So, first, decide how you want to start. 

Your routine does not have to be long and drawn out unless you want it to be. For example, on the weekend you want to sleep in and have a day of self care and self love. Do things all day long that create this state. 

However, this can be as little as 5 minutes, under 15, what do you want it to be?

You should be doing this first thing in the morning as you wake up and if you have interruptions, or little ones, maybe wake up before them so you have that alone time. 

I used to do this all the time when my 3 kids were young. I just wanted that alone time before the day started and the business started. 

On a health-related note: If your goal is always to reduce stress and anxiety then you might want to consider when you ingest your caffeine, if you do. 

Having caffeine on an empty stomach spikes your cortisol levels and can exaggerate stress. 

I drink decaf first thing because I love coffee, and then after I eat I have 1 cup with caffeine. 

Letting your body wake up with natural cortisol levels can also help regulate your sleep later in the day. 

When thinking about reducing stress and anxiety I like to focus on what good I can bring in instead of focusing on removing the bad. 

The good things you bring in can drown out our natural nature as humans to focus on the negative. Our brain seeks out the negative in order to protect us from it so focusing on the good sometimes has to be intentional. 

Here are some of the things you can add to a morning practice:

  • A breathwork practice or even just taking a few deep slow breaths in and out. 
  • A meditation practice. 
  • A gratitude practice. Be sure to feel into the feelings of gratitude to really make it powerful. 
  • Adding one thing each day that is fun, creates peace, and makes space for self love. Listen to the podcast to create your joy list, HERE.
  • Having a journaling practice. I send out journal prompts to my email list every Sunday, you can sign up HERE.


Right now, here are some journal prompts you can use daily to start your day off with intention. 

  • How do I want to feel today and how can I make this happen?
  • What is an A Activity today that I have to get done. A Activities are the things that have to get done and also the things that bring you closer to your dreams, goals, and core values. 
  • What will I do for fun today?
  • How can I add comfort, peace, and joy to my life today?
  • What does my body and health need today?
  • What does my soul need today?


Lastly, you can create an affirmation for the day or for the week that you can use to make your feel better daily. 

As an example, I’m traveling this week and I get very anxious about leaving my dog. The affirmation I’m using is, “Everything always works out for me so that I can experience fun, peace, and comfort.”

Want to go deeper with these types of practices? 

I have a new group coaching membership space that I created just for women like you. 

You’re looking to reduce stress, anxiety, overwhelm, and maybe even trying to heal from burnout like me. 

You also want to have purpose and live your life fully.

In the Soul Aligned Self Care Circle, this is what we do every week, together, as a group of like-minded women. 

You can check out all the details here and sign up at the introductory price. We start in June!

Check it out HERE.

Until next week, lots of love and care coming your way.

Xo, T


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