The Morning Routine I Never Thought I’d Love

10 intentional habits that help me feel energized, less anxious, and actually excited for the day.

I used to hate mornings. Like, truly dreaded them. Getting into bed was my favorite part of the day and getting out of it felt miserable. I’d wake up tired, anxious, and already overwhelmed.

I tried all the wellness things like no phone, morning meditations, the 5 a.m. club. But this isn’t that. This is the recipe of a morning ritual that actually worked for me. The little choices that help me feel calm, clear, and physically good without feeling like I’m forcing a routine I don’t enjoy. And yes, caffeine is one of them.

Even now, with a baby, I haven’t let these go. I’ve just made small shifts, like replacing the Today Show with music to set the vibe. No email, no news, no Instagram until later. That alone makes a massive difference in how my mornings feel.

Here’s what I do in the order I usually do them, and why each one has become non negotiable.

1. A Big Full Body Yawn

Yawning is your body’s natural reset. It boosts oxygen to your brain, releases tightness in your jaw, neck, and diaphragm, and helps your nervous system shift from sleep into wakefulness. Animals do it before they move and it’s something we often ignore but deeply benefit from.

2. 3 Cups of Water with Sea Salt

I start with two to three cups of water, adding a pinch of sea salt on my tongue before sipping. After 6 to 8 hours of sleep, your body is dehydrated. Water first thing kickstarts your metabolism, supports digestion, flushes out toxins, and rehydrates your brain and tissues so you’re not starting the day in a deficit.

3. Hypopressive Breathing

While I heat my matcha water or make coffee, I take five slow hypopressive breaths. They’re life changing, especially for postpartum recovery or pelvic floor support. These breaths gently activate your deep core, improve posture, reduce bloating, and support digestion. Five is all it takes to feel the shift.

4. Matcha with Collagen

I used to go straight for coffee but eventually realized that coffee on an empty stomach was spiking my cortisol and making me feel more anxious and depleted. It was also a missed opportunity to absorb nutrients more effectively. So now I start my day with matcha and collagen and I genuinely look forward to it.

I use Kroma’s Beauty Matcha, which already includes collagen, and I alternate between Bubs Collagen and Amy Myers Collagen when I want to add extra. I always make it with almond milk—my favorite brands are Three Trees, MALK, or Califia Organic. Oat milk may taste great, but it’s high in starch and sugar and can spike your blood sugar first thing in the morning.

Matcha gives me calm focused energy without the crash. Collagen supports skin, joints, gut health, and hormones and when taken on an empty stomach, absorption is better so your body actually uses it.

5. Gentle Spinal and Foot Movement

While sipping matcha, I do a few minutes of feel good movement. Sometimes on the floor, sometimes seated in a chair. I always include gentle spinal mobilization and foot activation. Moving your spine in the morning gets your blood flowing, releases tension from sleep, hydrates your joints, and plumps and hydrates the discs in your spine. Activating your feet turns on your natural orthotics by mobilizing the joints and waking up the muscles that support you for the rest of the day.

6. Bone Broth or Seeds

If I have time, I sip Kroma’s Bone Broth. Otherwise I grab a small handful of almonds or pumpkin seeds. This helps line my stomach before coffee, supports stable blood sugar, and gives my body some gentle protein and minerals. Pumpkin seeds especially are a great source of zinc and magnesium.

7. Coffee, but the Upgraded Kind

I love coffee. It gives me that extra jolt of energy matcha doesn’t and in moderation, it’s packed with antioxidants. The key for me was not giving it up but learning how to enjoy it in a way that feels nourishing.

My husband bought me this Jura coffee maker and at first I thought he was crazy for spending so much on a coffee machine. But I haven’t looked back. I actually prefer drinking coffee at home now and it probably saves money in the long run. My favorite beans are Stumptown’s Holler Mountain and Founders Blend. Organic coffee really does matter.

8. A Real Breakfast

While sipping coffee, I make breakfast. Usually steamed spinach with a little olive oil to help absorb fat soluble vitamins and either red peppers or tomatoes to increase iron absorption with vitamin C. Then I make slow scrambled eggs. Don’t believe the myth that eggs are bad. They’re one of the most nutrient dense foods you can eat. Just make sure they’re pasture raised. Cage free means nothing.

9. Lymphatic Drainage

I don’t always start my morning with a shower, so this part changes depending on the day. If I’m short on time, I use a dry washcloth on my face before washing. If I plan to shower, I’ll dry brush my entire body beforehand. And if I have more time, I do a short full body morning flow focused on lymphatic drainage. This helps reduce puffiness, support circulation, boost immunity, and flush out built up toxins from the night.

10. Supplements

These are my daily non negotiables.

• Vitamin D is shockingly important for immune health, bone density, mood regulation, hormone support, and reducing inflammation

• I take a high quality probiotic, and I also take Akkermansia in the morning to support gut barrier function, metabolism, and inflammation

• ARMRA colostrum is technically a probiotic too and has been life changing for me. It supports gut healing, energy, immune health, and skin. And yes, I’m lactose intolerant but I do fine with this—though some people may not. Just be sure not to mix it into anything hot or you’ll lose the benefits. I use it in smoothies, mix it with electrolytes, sprinkle it on my tongue, or add it to yogurt at lunch.

Morning Rituals VIDEO

If I can get these few things in, I already feel like I’ve done something for myself. My body is more awake, my mind is clearer, and the rest of the day feels lighter. Try a few of these tips if they speak to you, but more importantly, figure out what works for you. Your mornings don’t have to look like anyone else’s. Just choose things that make you feel good, supported, and ready.

With love,

Regan

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