a person drinks coffee outdoors

Finding a good rhythm first thing in the morning takes practice, so we’ve assembled a brief guide to get you started. 

Many of us start our days by scrolling on our phones, hurrying to grab a cup of coffee, or watching the news. However, being thoughtful about the way you start your morning can help you set intentions for the day ahead, practice self-care, and help you prepare to be not only productive but also the best version of yourself. 

Our classes and programs can fit into almost any morning routine, starting as early as 5am. Be sure to check out our drop-in indoor and outdoor group exercise, aquatics, and court sports schedules today to incorporate your health goals into your daily life. 

A person runs outdoors on a sunny day.

Allow yourself to ease into the day with these tips from the Y. 


1. Beware of Scrolling in Bed 

Try not to pick up your phone while you’re waking up. With the vast amount of information available at our fingertips, it’s easy to be bombarded with too much first thing in the morning. For many of us, it can also lead to checking emails and prematurely, starting our work day, or paying bills. Allow yourself to avoid stress and focus on creating a positive tone for the rest of the day. 


2. Move Your Body 

Exercise is a great way to alert your body that it is time to wake up! Practicing yoga, taking a walk, or working out at your local Y can positively affect your mood, boost your metabolism, increase your energy, and reduce fatigue. When you start the morning by being active, you are energized for the rest of your day and are more likely to continue to make health-conscious choices.  

Two people work out at a YMCA community center.


3. Take a Deep Breath 

Meditation, mindfulness, and many other stress relieving breathwork exercises can be practiced in the home or outdoors in nature. Rain or shine, there is nothing better than taking a moment to breathe in the fresh air and focus on your mental health. This can be as simple as stretching your body on the porch or near an open window. Take this time to be alone with your thoughts and take in the world around you, while preparing your body for the activities ahead. 


4. Set Your Goals 

Take a moment to write down your intentions for the day, week, or month. When you are clear about the priorities ahead, you can make decisions that work best for you and your family. Setting goals and reflecting on your intentions reminds you to make positive choices during your daily life, and challenges you to reach your full potential. 

5. Eat Healthy Food and Drink Water 

Never underestimate the power of a good meal. Try creating time in your routine for a nutritious breakfast, and drink plenty of water. Focus on foods that fuel your body, like fruit smoothies and fresh vegetables. You can also choose to prepare healthy breakfasts ahead of time, including overnight oats that can be made the night before and enjoyed in the morning. 

Two fruit smoothies with oats on a table

6. Positive Affirmations 

Many people practice daily positive affirmations to encourage self-confidence and positive mental health. Simple phrases, spoken out loud, can make a big impact. Some easy beginner affirmations are, “I am excited for this day,” “I am grateful for what I have,” “I am full of joy,” and “I like myself”.


The morning is your own, and it's the perfect time to focus your energy on goals and intentions for the day. Try creating a routine that makes your mind and body feel good and see how it impacts you! At the Y, we want to support you in achieving your personal goals. Starting a routine and focusing on your needs is a great way to reach your full potential. Remember that our classes and programs are available to you to get to where you want to be in your health journey.