How to stop dreading your alarm clock

Seven solutions for a mindful morning routine

by Kylie Caputo****

Winter is just around the corner…cue the freezing cold, pitch black, dreadful mornings. Your sleep habits impact your mental, physical and emotional health more than you may know. 

Studies show inadequate sleep leads to depression, high anxiety levels, insomnia, and a multitude of psychological problems. 

The way we wake up in the morning sets the tone for the rest of our day. Let’s set ourselves up for a happier, more energized, and mindful day. 

Here are some simple ways to kick off your morning the right way:

Unplug your morning routine

Replace checking your phone first thing in the morning with checking your mind.

It seems we are habitually wired to hop on social media the second we wake up in the morning. 

According to Dr. Nikole Benders-Hadi, “immediately turning to your phone when you wake up can start your day off in a way that is more likely to increase stress and leave you feeling overwhelmed.” 

The endless scroll of missed posts while sleeping makes the world seem restless and can increase stress and anxiety. The first 10 minutes you wake up should be for none other than yourself. 

By checking our phones, we allow our time and attention to become hijacked. Spend your first waking moments choosing where you want to spend your focus. 

Journal and manifest

You’ve heard the saying. The best way to accomplish your goals is to write them down. 

By journaling your intentions, you are starting the morning positive and grateful.

Tony Robbins, a personal growth and lifestyle coach, writes in his book 

5 Powerful Benefits of Journaling as Part of Your Morning Routine” that ”without gratitude and appreciation for what you have, you’ll never know true fulfillment.”

According to a Harvard Business study, writing down your goals makes them more clear, with less wiggle room, and can serve as a reinforcement to their importance. 

Write a list of 10 goals to manifest, so you can keep your goals in sight. 

Move your body 

And no, I’m not talking about hitting the gym (we’re not that productive). 

Wake your body up with some simple stretching or yoga movements. Moving your body first thing in the morning can help start the day more energized, focused and motivated. 

“If we allow ourselves time away from the screen, we can use those moments for standing up, stretching, yoga, or even going for a brief walk,” says productivity coach Jim Collins

Another way to get moving is to have a mini dance party to your favorite songs. 

This is my personal favorite, but I doubt my roommates feel the same. 


Energy flows where you put it!

Meditating first thing in the morning has an ample number of effects on your mental health.

According to a study done at the University of Wisconsin-Madison, psychologists found that daily meditation could slow aging in your brain. 

Meditation teacher Light Watkins says that meditation helps combat depression, stress, anxiety, and helps set the tone for your day. 

Just 10 minutes a day can improve your mental health. 

Close your eyes and follow along to a guided meditation…I guarentee youll never want to stop this habit. 


Your daily hydration ritual should begin first thing in the morning.

 I know you’ve heard “drink more water” but seriously, drink more water

Water first thing in the morning aids digestion and can help clear toxins. 

Robert A. Huggins, of the University of Connecticut, explained to Health, “Rehydrating your body after 8 hours of sleep is crucial to fueling your brain, strengthening your immune system, and increasing levels of alertness.”

Set your intentions

Writing down and acknowledging your boundaries can include a list of values, self- appreciation, or expectations. 

We are responsible for the decisions we make. 

Getting into the habit of making sure those decisions are aligned with our values is crucial in setting your intentions. 

A good activity is to write down your top 10 Values and make them your screensaver. 

That way, each time you check your phone, you are reminded of those expectations. 

Lena Schmidt, a writer for personal growth blog Chopra, mentioned five ways to help us set our intentions for the day. 

Schmidt notes to get clear on your values, brush up on your desires, set your intention before you get out of bed, stay focused on your intentions, and make those intentions creative and fun! 


As if I need to explain this one. 

Rook Coffee Roasters  (my favorite coffee shop) 


  1. Diane Caputo says:

    Awesome article! Such great advice. 😀

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