How I Built a Wellness Morning Routine That Keeps Me Sane

I’d wake up to my alarm (or five of them, if we’re being honest), immediately check my emails, scroll mindlessly, then realize—oh no—I had 15 minutes to get ready before running out the door like my life depended on it. By the time I made it to class at Yale, my brain was already fried, my energy was scattered, and I was just trying to survive the day.

Sound familiar?

But here’s the thing: The way I started my morning was setting the tone for the rest of my day. And my days? They’re full. Between balancing coursework, clinicals at New Haven Hospital, running Wellness Dossier, and oh yeah, maintaining a relationship (hi, my love ❤️), I needed something more than tea and chaos to get me through. So, I made a change. I built a wellness morning routine—not one that takes hours, but one that actually works for my real life. Now, I wake up feeling more in control, less stressed, and ready to take on the madness in a way that feels intentional instead of overwhelming.

 Waking Up Without My Phone (Biggest Game Changer!)

I used to check my phone first thing in the morning—emails, messages, Instagram, the whole dopamine-draining cycle. But that meant my day started with other people’s demands, not my own.

Now? I keep my phone out of my bedroom and out my reach. And instead of diving into notifications, I give myself a few minutes to just be. No screens. No stress. Just waking up like a human, not a productivity robot.

🚀 Try This: Place your phone across the room and see how it changes your mornings. Your inbox can wait.

 Breathwork + Intention Setting (Because Mornings Deserve a Vibe Check)

Before my feet even hit the floor, I take a few deep breaths—inhale for four, hold for four, exhale for four. This tiny pause helps me wake up on my own terms instead of immediately reacting to the day. Then, I ask myself: What’s my focus for today? Some days, it’s “Move with ease.” Other days, it’s “Get through that pharmacology exam alive.” Either way, setting an intention gives me a mental anchor when the day starts throwing curveballs.

🌿 Try This: Take three deep breaths before you even get out of bed. Then, set a simple intention for your day—one word or phrase that feels right.

Morning Movement (Because My Body Deserves Better Than a Speed Commute to Class)

Listen, I’m not out here doing a full yoga session before sunrise. But I do take a few minutes to move my body before the day really begins.

Some days, it’s stretching—especially after long hospital shifts when my body feels like it’s been through a blender. Other days, I put on a song and just dance around like a fool (highly recommend). Movement gets my blood flowing, wakes up my brain, and makes me feel alive before sitting in back-to-back lectures or patient rounds.

💃 Try This: Before you grab your coffee, do a 5-minute stretch, take a short walk, or just dance it out. Your body will thank you.

Fueling Up (Because Running on Empty = Bad Idea)

If I don’t eat in the morning, I know I’ll be running on vibes and caffeine by noon—which never ends well. My go-to breakfast is something fast but nourishing:

✔ Dinner leftovers (yes, you read right) ✔eggs(an luxurious item these days ) avacado and toast staple in my house.

🥑 Try This: Find one easy, nutritious breakfast that works for you. Keep it simple, keep it doable.

A Quick Check-In with Myself (Because I’m More Than My To-Do List)

Before I step into the whirlwind of class, clinicals, meetings, and life, I take a moment to check in.

 How am I feeling today? What do I need to support myself? Where can I give myself some grace?

Some mornings, this check-in reminds me to drink more water. Other days, it nudges me to not overcommit because I’m already stretched thin. It’s just a small moment to acknowledge me before I start pouring energy into everyone and everything else.

✨ Try This: Before heading out the door, pause and check in with yourself. What do you need today?

I don’t have a perfect morning routine. Some days, I snooze. Some days, I forget to stretch. Some days, my breakfast is whatever I grab while running to the hospital at 5 am. But having a loose structure helps me start my day feeling grounded instead of chaotic.

If your mornings feel rushed, stressful, or just meh, maybe there’s an opportunity to pause and check in. Not to do more, but to bring more intention into how you step into your day.

So, how are you preparing for a successful day? Maybe tomorrow is a chance to explore that. 😉