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Rise and Shine! How to create a stress-free morning routine for busy families.

Updated: Dec 29, 2023



Reading a book with breakfast and coffee
Keeping a stress-free morning routine helps to set a positive mindset for the day.



Starting your day on the right foot can make a world of difference, especially for busy parents juggling multiple responsibilities. With many kids returning to school, a well-structured morning routine can help reduce stress, increase energy, and set a positive tone for the day ahead. In this article, we'll explore ways that help to establish a healthy morning routine that focuses on reducing stress and improving overall well-being for the whole family.


There are lots of ways to create a stress-free morning routine. The best morning routine is the one that keeps everyone on schedule and can be maintained. It is important to figure out a routine that each person can work with. Coming together to plan a course of action helps to make sure everyone is on board and able to participate. Each household may have a more desired way to start the day, but below are some helpful tips that work for many.


1. Prioritize Sleep:

  • Ensure you and your children get adequate sleep. Set a consistent bedtime and wake-up time to regulate your body's internal clock.

  • Create a relaxing bedtime routine for your kids, including reading a book or practicing mindfulness exercises.

2. Mindful Wake-Up:

  • Instead of jumping out of bed, take a moment to stretch and breathe deeply.

  • Encourage your children to wake up peacefully by using a soft alarm or playing calming music.

3. Hydration:

  • Start your day with a glass of water to kickstart your metabolism.

  • Offer your children water or a healthy smoothie in the morning to keep them hydrated.

4. Nutritious Breakfast:

  • Prepare a balanced breakfast for the family, incorporating whole grains (for fiber that's filling), fruits, and protein.

  • Involve your kids in meal preparation to teach them healthy eating habits.

5. Mindfulness and Meditation:

  • Spend a few minutes practicing mindfulness or meditation to center yourself.

  • Simplify this for children by engaging in short, age-appropriate mindfulness activities.

6. Add some movement:

  • Morning exercise can help to jump-start your day. Taking a short walk or run prior to the kids waking up will help to energize you for the day ahead.

  • Encourage outdoor play, walk the dog, or engage in some type of movement (especially while waiting at the bus stop) to get the kids excited about the day.

7. Effective Time Management:

  • Create a to-do list for the day to stay organized.

  • Help your children plan their tasks, such as school assignments and chores.

8. Reduce Morning Rush:

  • Prepare the night before by setting out clothes, packing bags, and organizing breakfast items.

  • Teach your kids to do these tasks independently to foster responsibility.

9. Positive Affirmations:

  • Start the day with positive affirmations for yourself and your children.

  • Reinforce self-confidence and a positive mindset.

10. Technology-Free Zone:

  • Designate the morning as a technology-free time to promote family bonding.

  • Engage in conversation or read a book instead.



Embarking on a healthy morning routine can significantly reduce stress and benefit both you and your family. Remember that consistency is key to making these habits stick. Start small, gradually incorporating these practices into your mornings, and watch how they positively impact your family's well-being.



As a health coach, I'm here to support you on your wellness journey. If you're looking for personalized guidance or have specific questions about creating a healthier and happier morning routine for your family, feel free to reach out.






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