A Senior's Guide
to a Mindful Morning Routine

As we age, it becomes increasingly important to establish a healthy morning routine that sets the tone for the rest of the day. Many of us have fallen into the habit of starting our mornings in a rushed, stressed, and distracted manner, which can negatively impact our overall well-being

your morning routine

However, by making a few simple changes to our morning routine, we can start the day calmly, mindfully, and purposefully.

One of the most effective ways to begin your day is by focusing on breathing and connecting with your inner self before getting out of bed. Take a few moments to take three long, deep breaths through your nose, gently and slowly exhaling through your mouth.

morning routine 2

Then, return your breath to its usual pattern, noticing the rise and fall of your chest and belly as you breathe. This simple practice can help you feel more grounded, centered, and present, setting a positive tone for the day ahead (Thorpe, 2023).

Another critical aspect of a healthy morning routine is setting an intention for the day. Take a moment to consider how you want to feel, what state of mind will support you best, and how you want to connect with others.

morning schedule

Resolve to check in with your intention throughout the day and adjust your mindset and behavior accordingly. Ask yourself what impact you want on today's world and how you can take the best care of yourself in your daily business

Setting a simple, positive intention, such as "Today I want to be kind to myself and others" or "Today I will stay calm and grounded," can help you stay focused and aligned with your values (Clear, 2018)

morning schedule

Hydration is another crucial component of a healthy morning routine. As we age, our sense of thirst diminishes, making it easier to become dehydrated (Hooper et al., 2014). To combat this, start your day with a big glass of water before having coffee, breakfast, or exercising.

Keep a water glass or bottle on your night table to make remembering easier. Follow your first glass with another before having your coffee. Consider making your second glass an Ayurvedic drink of warm water with lemon, a traditional way of boosting Vitamin C, detoxing, and stimulating your metabolism (Raichur, 2011).

tips for a great morning

In addition to these three techniques, there are other ways to enhance your morning routine and promote overall well-being. Doing gentle stretching or yoga can help improve flexibility, balance, and circulation (Tew et al., 2017).

Taking a few minutes to journal or write down three things you're grateful for can cultivate a positive mindset and increase feelings of happiness and contentment (Emmons & McCullough, 2003). A nutritious breakfast with protein, healthy fats, and fiber can provide sustained energy and support cognitive function throughout the morning (O'Neil et al., 2014).

By incorporating these simple practices into your morning routine, you can start each day with a greater sense of calm, purpose, and well-being.

Remember, it's never too late to make positive changes in your life. By prioritizing self-care and mindfulness, you can improve your overall quality of life and enjoy your golden years.


1. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House.

2. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

3. Hooper, L., Bunn, D., Jimoh, F. O., & Fairweather-Tait, S. J. (2014). Water-loss dehydration and aging. Mechanisms of Ageing and Development, 136-137, 50-58.

4. O'Neil, C. E., Byrd-Bredbenner, C., Hayes, D., Jana, L., Klinger, S. E., & Stephenson-Martin, S. (2014). The role of breakfast in health: Definition and criteria for a quality breakfast. Journal of the Academy of Nutrition and Dietetics, 114(12), S8-S26.

5. Raichur, P. (2011). Ayurveda: The Science of Self-Healing: A Practical Guide. Lotus Press.

6. Tew, G. A., Howsam, J., Hardy, M., & Bissell, L. (2017). Adapted yoga to improve physical function and health-related quality of life in physically-inactive older adults: A randomized controlled pilot trial. BMC Geriatrics, 17(1), 131.

7. Thorpe, M. (2023). 10 Morning Routine Habits to Try for a Happier Start to Your Day. Healthline. https://www.healthline.com/health/morning-routine-habits

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