How To Create A Mindful Morning Routine in Under 10 Minutes
Mornings can feel like a chaotic blur—your alarm screams at you, emails are already piling up, and somehow, you’re running late even though you swore you’d be on time today. Sound familiar?
But here’s the thing: your morning sets the tone for your entire day. A mindful morning routine can help you feel calmer, more focused, and less likely to start the day in full-blown panic mode. The best part? It doesn’t have to take an hour. In just 10 minutes, you can create a mindful morning routine that works for you.
So, if you’re thinking, “I barely have time to brush my hair, let alone be mindful,” don’t worry—I’ve got you covered. Here’s how to bring mindfulness into your morning, even if you’re the busiest person on the planet.
Step 1: Start with a Deep Breath (1 Minute)
Let’s be honest—most of us wake up and immediately grab our phones. But before you dive into notifications, take just one minute to breathe deeply.
How to Do It:
1. Sit up in bed or plant your feet on the floor.
2. Inhale deeply through your nose for four seconds.
3. Hold your breath for four seconds.
4. Exhale slowly through your mouth for six seconds.
5. Repeat a few times, focusing only on your breath.
This helps shake off the morning grogginess and signals to your brain that today, you’re going to be calm, cool, and collected (or at least attempt to be).
Bonus Tip: Try the 4-7-8 breathing method (inhale for 4 seconds, hold for 7, exhale for 8) if you want an extra calming effect.
Step 2: Set an Intention for the Day (2 Minutes)
Instead of letting the day control you, decide how you want to show up. This can be as simple as choosing one word or phrase that sets the tone.
How to Do it:
• Ask yourself: What do I want to focus on today?
• Choose a simple phrase like:
• “I will handle challenges with patience.”
• “I am worthy of good things.”
• “Today, I will focus on joy.”
It might sound small, but setting an intention helps retrain your brain to focus on what really matters, rather than just reacting to whatever chaos comes your way.
Bonus Tip: Write your intention on a sticky note and put it where you’ll see it—on your mirror, coffee maker, or even your phone’s lock screen.
Step 3: Drink Your Coffee (or Tea) Mindfully (3 Minutes)
I know, I know—if you’re anything like me, coffee isn’t just part of your morning routine; it’s a lifeline. But instead of gulping it down while checking emails, try drinking it mindfully.
How to Do It:
• Hold your cup and feel the warmth in your hands.
• Take a deep breath and notice the aroma.
• Take a slow sip and savor the taste.
• Avoid scrolling your phone—just enjoy the moment.
Even if this only lasts for three minutes, it helps you start the day grounded and present—instead of feeling like a frazzled mess.
Bonus Tip: If you’re more of a tea person, try noticing the steam, the way the liquid moves, and the feeling of warmth spreading through your body. It’s like a mini meditation in a cup.
Step 4: Move Your Body (2 Minutes)
I’m not telling you to do a full-on workout (unless you want to, in which case—go you!). But a quick stretch or movement in the morning can wake up your muscles and get your blood flowing.
How to Do It:
• Stretch your arms overhead and take a deep breath.
• Roll your shoulders a few times.
• Do a gentle forward fold (touch your toes or just reach as far as you can).
• Shake out your body—yes, literally just shake it out like a wet dog. It helps!
This isn’t about burning calories; it’s about waking up your body and shaking off stiffness. Two minutes is all it takes to feel more alive.
Bonus Tip: If you’re feeling fancy, try a quick yoga pose like Cat-Cow or Downward Dog for an extra energy boost.
Step 5: Practice Gratitude (2 Minutes)
Ending your morning routine with gratitude can shift your mindset and help you start the day on a positive note. And no, you don’t have to write a novel—just a quick mental or written list will do.
How to Do It:
• Grab a journal or just think to yourself:
• What’s one thing I’m grateful for today?
• What’s something I’m looking forward to?
• What’s one small thing that made me smile yesterday?
Even if all you can think of is “coffee exists”, that’s enough. Gratitude rewires your brain to focus on the good, which makes a huge difference in how your day unfolds.
Bonus Tip: If journaling feels like too much, just say three things you’re grateful for out loud while brushing your teeth.
Final Thoughts: A Mindful Morning Routine in 10 Minutes or Less
See? Mindfulness doesn’t have to be complicated. You don’t need an hour-long meditation session or a perfectly curated morning routine to start your day with intention. Just a few small moments of presence can make all the difference.
Quick Recap: 10-Minute Mindful Morning Routine
⏳ 1 Min: Deep breathing to wake up calmly
⏳ 2 Min: Set an intention for your day
⏳ 3 Min: Enjoy your coffee/tea mindfully (no phone!)
⏳ 2 Min: Stretch or move your body
⏳ 2 Min: Practice gratitude
That’s it! 10 minutes. Zero stress. No extra effort required.
So tomorrow morning, before you rush into the chaos, try this quick and easy mindful morning routine—you might be surprised at how much calmer and more focused you feel.
What’s Your Morning Ritual?
Do you have a favorite mindful morning habit? Let me know in the comments! Or, if you’re always rushing in the morning, which of these steps do you want to try first?
