For years, I thought mornings didn’t really matter.

I’d roll out of bed, splash water on my face, throw on whatever was nearby, and rush out the door. No pause. No breath. No real thought.

I thought I was being efficient. But looking back, I was waking up already stressed—my mind racing before I even stepped outside. No time to check in with myself, eat food, no space to ease into the day. Just straight into the noise.

And for so long, I didn’t question it.

Because that’s how the world teaches us to be. Move fast. Be productive. Optimize everything.

But what if the way we start our mornings determines how we feel for the rest of the day?

What if rushing out the door isn’t just a habit—but a reflection of an internal state?

What if the real goal isn’t just to do more in the morning… but to feel more aligned?

This is what I’ve learned:

👉 If your mornings are chaotic — your mind will be too.  
👉 If you don’t set your own rhythm — the world will set it for you.  
👉 A “perfect” morning routine doesn’t exist. But an intentional one does.

So instead of forcing yourself into a one-size-fits-all routine, what if you built a flexible morning system—one that adapts to your energy levels, mental state, and seasons of life?

👇 Here’s how to create a morning routine that actually works for you.

The Myth of Perfect Morning Routines

Everywhere we look—Instagram, TikTok, LinkedIn, YouTube—there’s this narrative being pushed:

📢 "The perfect morning routine is the key to success."

We’re told that if we just follow these exact steps, in this exact order, every morning…  
🔹 We’ll be more productive.  
🔹 We’ll have boundless energy.  
🔹 We’ll finally have our life together.

But here’s the truth:

It’s more about preparing your mindset than ticking off a list of tasks.

Flexible & Adaptive Morning Routines 

What if, instead of forcing a rigid structure, we embraced adaptability?

A routine that shifts based on:  
✅ How we feel each day  
✅ What thoughts we wake up with  
✅ How we can set ourselves up for success, not stress  
✅ Seasons, cycles, life stages, natural rhythms

This is especially important for women, since our energy levels fluctuate throughout the month. (More on that below)

Your morning routine should:
👉 work with your natural rhythm, not against it.  
👉 adapt based on your cycle, energy levels, and the season.  
👉 feel good, not like another task on your to-do list.

Ditch the Extreme Routines

When I studied Kundalini Yoga, I was taught that the best time to wake up is 3:00 AM.

Yes, 3:00 AM. 🌙

As part of my certification, I had to do this a few times—waking up in the dead of night, meditating for three hours. It was an interesting experiment. But was it realistic for my daily life?

Not really.

Then, when Traditional Chinese Medicine, Taoism, and energy healing…

I learned that waking up early with the sun is important—but honoring your own rhythm and the natures cycles, matters even more.

As a night owl, if left completely alone, I could stay up until 4:00 AM easily. Shifting my bedtime to 1:00 AM or even 12:00 AM was already a challenge.

Take baby steps.

Start small.

🔹 If you’re a night owl, don’t shift to 6 AM overnight
🔹 If you’re still out until 2 AM on weekends, don’t force yourself into a strict routine.
🔹 Life stages matter. If you’re in a phase of freedom and fun, embrace it—knowing that slower mornings will come naturally later.

The goal isn’t to follow someone else’s blueprint. It’s to create one that works for you.

A Morning Routine for ADHD & Anxiety

Mornings can feel overwhelming when you have ADHD or anxiety.

There’s a huge difference between waking up calm and ready vs. waking up scattered and overstimulated.

Trust me I know — I’ve lived with both, until I healed myself through a variety of lifestyle changes and wellness practices (more on this later).

Research Shows:

• People with ADHD have lower dopamine levels in the morning, making it harder to initiate tasks.
• People with anxiety often experience a cortisol spike upon waking, which can create immediate stress.

Let me share what works for me when I’m in my overthinking phase, or feel I woke up with too much anxiety.  

Best if you’re waking up…

• Scattered or overstimulated (high cortisol, racing thoughts)
• Unmotivated or sluggish (low dopamine, fatigue)
• Easily distracted and struggling to start tasks
• If you overworked, and are overthinking
• If you’re feeling mentally disorganized or restless. 

Step 1: Activate Your Brain & Body

Why?

Movement increases dopamine, norepinephrine, and serotonin, which help with motivation and focus. 

Options (Choose Based on How You Feel):

• Cold shower or face splash — Best if you feel groggy, unfocused, or need a fast dopamine boost.
• Jump rope, dance, or fast-paced yoga — Ideal if you wake up sluggish.
• Weighted blanket or self-massage — If overstimulated, this calms the nervous system.
• Deep pressure exercises (push-ups, wall sits. Helps ADHD brains self-regulate and feel grounded.

Science: Cold exposure increases norepinephrine by 200-300%, improving alertness and focus.

Step 2: Externalize Your Thoughts (Brain Dump Method) (5 min) 

Why?

ADHD brains often struggle with working memory and feel overwhelmed by unorganized thoughts. Writing them down offloads mental clutter. 

How to Do It:

1. Set a 5-minute timer.
2. Write down (or voice note) everything on your mind
3. Categorize into: Urgent tasks, Priorities, Nice-to-do — if you have a lot of ideas in your mind for the day
4. Pick just ONE main focus for the day. 

Science: ADHD brains struggle with executive function overload.” Writing things down reduces decision fatigue.

Step 3: Dopamine-Boosting Mini-Win (5-7 min) 

Why?

ADHD brains struggle with motivation until dopamine levels increase. Completing a small, easy win first primes your brain for focus. 

Examples of Mini-Wins:

• Making your bed (low effort, instant dopamine).
• Drinking a glass of water (hydration wakes up the brain).
• Listening to an upbeat song while moving (boosts motivation).

Science:

Completing one small task releases a dopamine hit, making it easier to tackle bigger tasks.

Step 4: Pre-Decide Your Day

Why?

ADHD brains struggle with task initiation. Pre-deciding removes the friction of choosing in the moment.

How to Do It:

1. Look at your brain dump from Step 2.
2. Write down ONE self-care task, and ONE productive work task you’ll focus on today. 

Step 5: Stimulate Your Brain Before Work (5-15 min)

Why?

ADHD brains need mental activation before deep work.

Options (Pick 1-2):

• Listening to music or a podcast. Increases focus if you struggle with silent environments.
• Sensory activation (essential oils, tea, stretching) → Helps with alertness.
• Sunlight exposure or a 5-minute walk outside → Regulates circadian rhythm and improves dopamine levels.

Science: Natural light exposure in the morning increases serotonin, which converts into melatonin at night improving focus AND sleep. 

Step 6: Caffeine & Nutrition Timing for ADHD (Optional, Based on Sensitivity) 

Why?

ADHD brains have dysregulated dopamine & blood sugar levels. The right foods can optimize focus without crashes.

Best Strategies:

• Caffeine AFTER food (30-90 min after waking). Avoids cortisol spikes.
• Protein-rich breakfast (eggs, nuts, chia, or protein shake). Prevents blood sugar crashes.
• Matcha instead of coffee. Less jittery, more sustained dopamine support.

Science: Protein intake in the morning helps dopamine synthesis—essential for ADHD brains. 

Step 7: Transition Into Work Without Losing Momentum

Why?

ADHD brains struggle with task switching. A smooth transition keeps the dopamine train moving.

Best Strategies:

1. Use a first step trigger (Ex: Open laptop & set a 5-minute timer to start).
2. Keep phone in another room to reduce dopamine hijacking.
3. Use body doubling (work alongside someone or use an accountability app). This is why I go to a coworking space.  

How to Adjust This Routine for Different ADHD Types

• If you’re hyperactive & restless —More physical movement first (jumping jacks, fast music).
• If you’re inattentive & scattered — More grounding first (journaling, weighted blanket).
• If you struggle with task switching — Create a “starting ritual” I.e. using the same song 

Mornings Customized to Your Stress Levels

Even if you don’t have anxiety or ADHD it’s good to tap into your body’s nervous system state.

If You Wake Up Feeling Scattered or Overwhelmed (High Cortisol/Anxiety)

☕ What you need: Grounding & slow-paced activities

✓ Meditation or breathwork (box breathing, belly breathing)

✓ Herbal tea instead of coffee to reduce cortisol spikes

✓ Gentle stretching or Qi Gong instead of high-intensity workouts

If You Wake Up Feeling Lethargic & Unmotivated (Low Dopamine/ADHD Fatigue)

🔥 What you need: Stimulation & movement

✓ Cold shower 🚿 or splashing cold water on your face

✓ Upbeat music or a motivational podcast 🎶🎤

✓ Jump rope, fast-paced yoga, or light cardio to boost dopamine

Seasonal Morning Routine Adjustments

Your body changes with the seasons. So should your mornings.

☃️ Winter Mornings = Slow & Restorative

• Warm drinks (bone broth, ginger tea)
• Meditation & breathwork,
• Later wake-ups (darkness = more melatonin)…and don’t beat yourself up about it…

🌸 Spring Mornings = Detox & Energy Activation

• Cold showers
• Morning sunlight
• Movement (Qi Gong, yoga, walks)
• Green foods & lemon water

☀️ Summer Mornings = Early & High-Energy

• Wake up earlier to match natural daylight
• Work first thing as it gets too hot later
• Hydration & lighter meals

🍁 Fall Mornings = Grounding & Preparation

• More journaling & reflection

• Slow cozy mornings (warm tea, reading)

• Root vegetables & stews

Aligning Your Morning Routine With Your Menstrual Cycle

Your energy, focus, and creativity shift throughout the month. So your morning routine should reflect that.

Or at least be mindful of where you are on your cycle as a woman, so you can give yourself grace when needed, or not force yourself to sit and meditate when you feel the drive to be your most productive. 

🩸 Menstrual Phase (Days 1-5): Low Energy & Deep Rest

• Sip warm ginger tea, journal, or meditate. Gentle stretching, yin yoga, Qi Gong, or simply extra sleep.
• Rest and reflection first!
  • Allow yourself to slow down without guilt.
  • Listen to your body and do less.
• TCM advice: Focus on blood-building foods like bone broth, dark leafy greens, and warm soups. Avoid cold/raw foods.
• Ayurveda advice: Favor warming, nourishing foods—think cooked grains, root vegetables, and sesame seeds. Keep warm and avoid excessive exertion.

🌱 Follicular Phase (Days 6-14): Rising Energy & Mental Clarity

• Start your day with breathwork or sun exposure, followed by deep work or writing.
• Use your renewed energy to set intentions and tackle creative projects.
• Light movement—walking, yoga, dance, or light cardio.
• TCM advice: Support digestion with light, fresh foods—fermented foods, lean proteins, and steamed vegetables.
• Ayurveda advice: Favor foods that fuel creativity and digestion—quinoa, legumes, and seasonal fruits. Avoid heavy, sluggish meals.

🔥 Ovulation Phase (Days 15-17): Peak Energy & Social Connection

• Start your day with breathwork or sun exposure, followed by deep work or writing.
• This is your most energetic phase—use it for your biggest tasks.
• Strength training, running, HIIT, or an intense yoga session.
• TCM advice: Keep balance with cooling foods—cucumber, watermelon, mint, and light proteins. Avoid excessive heat.
• Ayurveda advice: Support your body's peak metabolism with light, hydrating meals—coconut water, leafy greens, and sprouts.

🍂 Luteal Phase (Days 18-28): Grounding & Emotional Balance

• Swap high-energy workouts for meditation, self-massage (Abhyanga), or journaling.
• Prioritize self-care and tying up loose ends. Embrace calm mornings.
• Opt for gentle strength training, long walks, or slower yoga flows.
• TCM advice: Eat warm, grounding meals—sweet potatoes, lentils, cinnamon, and roasted root vegetables. Avoid excessive sugar and caffeine.
• Ayurveda advice: Favor nourishing, calming foods—think healthy fats, cooked grains, and herbal teas. Slow down and practice mindfulness.

Your Morning Routine Based on Your Personality Type 

Are You a Night Owl or an Early Bird?

1. Night Owl: Don’t force a 5 AM wake-up. Instead, focus on slow, calming mornings that ease you into the day.
2. Early Bird: Use your high energy in the morning for deep work, creativity, and movement. 

Introvert vs. Extrovert Mornings

1. Introvert: Your ideal morning may include quiet reflection, solo workouts, journaling, or nature walks.  Tell people in your life, that you may not be as cheerful, smilier, or talkative in the morning (so they don’t take offense).
2. Extrovert: You might prefer workout classes, or finishing your reflections and planning in co-working spaces to energize you or going out for a walk to grab coffee in your neighborhood.

Structured vs. Free-Flowing Mornings

1. Love Structure: Set up a checklist or habit tracker to keep yourself on track.
2. Hate Structure: Allow your morning to change daily, choosing from a few key practices and just block of two hours of time to flow, create, write.

Use a “Choose Your Own Adventure” Morning Routine

Instead of a strict hour-by-hour schedule, try a modular approach:

🔹 Pick 1-2 activities from each category based on how you feel:

🌿 Mindfulness & Grounding

Options:

✅ Meditation

✅ Breathwork

✅ Journaling or gratitude practice → slow down anxious thoughts

✅ Light stretching or Qi Gong

Best if you wake up feeling:

• Anxious or overstimulated (high cortisol)
• Overwhelmed with too many thoughts
• Emotionally sensitive or introspective

Science-backed benefits:

• Deep breathing and meditation lower morning cortisol spikes, which peak 30-45 minutes after waking.
• Mindfulness techniques increase dopamine & serotonin, improving mood & resilience.

💪 Movement & Energy Activation

Options:

✅ Walk or sun exposure → resets your circadian rhythm

✅ Strength training or yoga → activates the core, increases focus

✅ Dance, jumping jacks, or cardio → increases dopamine

Best if you wake up feeling:

• Sluggish, low-energy, or groggy
• Mentally foggy or unmotivated
• Have ADHD or seasonal depression (low dopamine) to boost alertness and focus

Science-backed benefits:

• Morning movement increases dopamine, improving motivation & focus.
• Sunlight exposure in the morning regulates melatonin production, helping with better sleep at night.

🍵 Nourishment & Hydration

Options:

✅ Herbal tea, lemon water, bone broth

✅ A protein-rich breakfast

✅ Supplements or adaptogens

✅ Fasting

Best if you wake up feeling:

• Dehydrated, bloated, or sluggish digestion
• Low blood sugar (dizzy, irritable, or lightheaded)
• In need for hormonal balance & stable energy

Science-backed benefits:

• Hydrating in the morning reverses mild dehydration, a common cause of brain fog.
• High-protein breakfasts regulate blood sugar & cortisol, improving mood & energy levels.

🎯 Productivity & Focus

Options:

✅ Write down 2-3 priorities for the day → helps set intention without overwhelm

✅ Listen to a motivating podcast → ideal for inspiration

✅ Tidy your space → if you’re like me and clutter affects your clarity

✅ Plan your schedule

Best if you wake up feeling:

• Overwhelmed with tasks and responsibilities
• Unfocused and scattered (need structure)
• Creative and ready to dive into deep work

Science-backed benefits:

• Task prioritization reduces stress by giving the brain structure
• Decluttering your environment improves focus & reduces cortisol

My Current Morning Routine in Peru

Now, I’m here in Pisac Peru…embracing the slow life and also doing more to take care of my body. Since I work remotely, and on West Coast hours I can start the day later, and work when it’s dark. Which is what I prefer anyway. So my first few meetings start at 12:00 pm EST which is 9:00 am PST, and California is just starting work.

🌅 8:00 AM - Wake-up & Get Ready  
🚿 Shower, cold rinse, lymphatic drainage  
👗 Dress in a feminine, elegant way  

🧘 9:00 AM - Meditation & Energy Activation  
🌱 Grounding (feet on earth)  
🙏 Connect with spirit in any form of meditation — currently doing the Shen meditation from Qi Gong.
💨 Breathwork — if I feel I need to wake myself up with the breath of fire

🍳 9:30 AM - Breakfast & Supplements

I choose one of the following foods:
🥑 Eggs, greens, avocado, colorful veggies  
🥣 Rice congee with dates or savory egg & seaweed  
🍵 Bone broth with turmeric & ginger  

🏋🏽‍♀️ 9:45 AM - 12:00 PM - Workout & Nature  
🧘‍♀️ Yoga, Qi Gong or gym for some resistance training  
⛰️ Hike near the river & sun meditation  

✨ Final Thought: Your Routine Should Feel Like a Ritual, Not a Chore

The best morning routine isn't the one that's perfect on paper—it's the one that makes you feel calm, clear, and ready for your day.

So ask yourself:

👉 What do I need today?

👉 What feels good in my body right now?

👉 How can I make my morning routine something I look forward to?

What has worked for you? Let me know! :)