Rise with Intention: How a Morning Routine Changed My Life

And how it can help you reclaim your energy, presence, and power—one day at a time.

Starting your day with intention is just as powerful as starting your year with intention. Morning routines aren’t just about productivity—they’re an act of self-devotion. They help you ground into your values, regulate your nervous system, and build habits that support the life you want to live.

The Magic of Habits Over Hustling

Why relying on willpower isn’t sustainable—and what to do instead.

I’ll never forget this mind-blowing insight I heard on the Good Life Project podcast in an interview with Charles Duhigg: willpower is like a muscle. It gets depleted with use—and we only get 3 or 4 good uses of it each day.

But here’s the good news: when you turn a positive behavior into a habit, it stops draining your willpower. It becomes automatic. And suddenly, you have more energy for the bigger, harder things—because the basics are already handled.

That realization helped everything click. All the tiny habits I’d been building—hydrating, stretching, journaling, eating better—were freeing up my mental bandwidth and catalyzing deeper changes in my life. My morning routine wasn’t just self-care… it was energy management.

What My Morning Looks Like

A ritual for mind, body, and spirit that helps me feel like myself.

Over the years, I’ve crafted a morning routine that supports all parts of me—mental, emotional, physical, and spiritual. It evolves with the seasons of my life, but the intention stays the same: to start fresh, grounded, and connected.

Here’s what I do most mornings:

🌀 SPIRIT

• Cuddle with my cat to start the day with warmth and love

• Practice gratitude to anchor into presence and possibility

💧 BODY

• Drink a big glass of lemon water to hydrate

• Make a green smoothie to nourish myself with something vibrant

• Stretch for 10–15 minutes (especially for my back and shoulders)

🧠 MIND

• Journal 2–3 pages to clear mental clutter (aka, a morning brain dump)

• Meditate with the Insight Timer App to drop into stillness and clarity

All of this takes about 90 minutes. Yes, that’s a chunk of time—but it’s the best investment I make all day. When I start with this ritual, I move through the rest of the day with more energy, clarity, and ease. It’s how I remind myself: I matter.

Design a Routine That Feeds You

This isn’t about copying someone else’s practice—it’s about tuning in to what you need most.

What works for me might not be what you need. The key is to build a routine that meets your needs—mentally, physically, emotionally, or spiritually. Here are some elements you might mix and match as you create your own rhythm:

• Gratitude practice or affirmations

• Movement: yoga, stretching, dancing, or a morning walk

• Prayer, meditation, or reading sacred texts

• Singing or breathwork

• Journaling or creative writing

• Preparing a nourishing breakfast

• Cleaning or decluttering for a fresh start

• Reading something inspirational

• A long, hot shower to reset

Ask yourself: What do I need to feel present, energized, and supported today? Then build from there.

From Groggy to Glowing: Overcoming the Morning Struggle

I’m not a morning person either—but here’s what helps me actually get up.

Let’s be real: I love my bed. I’m not a natural early riser, and I used to snooze until the last possible second. But creating a morning routine—even one that started just 15 minutes earlier—changed everything.

If you struggle to get going in the morning, try these hacks:

• Smell peppermint or citrus essential oils to wake up your senses

• Drink lemon cayenne water for a zesty jolt

• Move your body as soon as you get out of bed

• Get enough sleep (yes, that means going to bed earlier)

• Take a quick cold shower (bonus: it boosts mood and immunity!)

These small shifts help you move from groggy autopilot into intentional aliveness.

The 30-Minute Shift That Changed My Life

How a job change gave me extra time—and how I turned it into a sacred ritual.

Years ago, I changed jobs and cut my commute in half. Instead of sleeping in, I kept waking up at the same time and used the extra 30 minutes to read, breathe, and be with myself. That small decision was one of the most pivotal choices I ever made.

Since then, my routine has expanded gradually. I’ve built out morning, daily, and weekly rituals that make my life feel more grounded and intentional. Without them, I feel off-center. With them, I feel like I’m living on purpose.

Make Your Mornings Matter

You don’t need more time. You need more intention.

Creating a meaningful morning routine isn’t about perfection. It’s about presence. It’s about choosing to start your day in alignment—because how you begin your day shapes everything that follows.

Your mornings can be a sacred container. A daily recommitment to your values. A chance to remind yourself: you’re worth showing up for.

Let your mornings be the doorway into a life that feels more spacious, aligned, and alive.