7 healthy morning habits for busy people

I wrote this post on Healthy Morning Habits back in January and when I wrote it I have to admit that I was at a completely different point as I was working from home and had the luxury of setting my own schedule.

Fast forward to October and things have changed significantly as I’ve started working 4 days a week + as well as consulting; plus I’ve just upped the ante by taking on a new teaching gig at General Assembly – life has definitely sped up since then!

So I thought it fitting to give an update on how I’ve adapted my morning routine around my new schedule and give insight into why this is the most important {and favourite} part of my day!

I also had a lot of people letting me know they don’t have much time in the mornings to dedicate to a routine and needed to get out the door as fast as possible.

So I wanted to share my routine {along with my crazy schedule} + show that it is indeed possible to fit in a positive morning routine, no matter how much or little time you have – it’s just about prioritising your time so you get it done; structuring it in a way that it works for you and owning your schedule.

There are so many reasons why starting a morning routine is a good idea and hugely beneficial to your overall health + happiness:

  • It sets the tone for the day and gets you in a positive mindset.
  • When you include activities like meditation as part of your routine it helps improve focus, productivity and overall mental alertness during the day.
  • A morning routine with exercise helps get your body moving, blood pumping + endorphins being released, helping give you energy and making you feel good!
  • It gets you into the habit of getting the ‘hardest thing’ out of the way, giving you a sense of purpose + accomplishment before you get into the swing of the day.

Personally, my morning routine is something I look forward to and by the time I do start work, I am in an amazing positive mindset and far more productive during the day.

I also do the morning routine with my partner and it’s honestly been a wonderful part of our relationship as we do this as a team every single morning + having a mutual set of goals to work towards has had many other benefits that have manifested through our consistent daily practice together.

Ok, so here’s what it looks like:

  1. Get out of bed by 7:15.
  2. Have a 30g protein shake.

  3. Meditate for 15 minutes.

  4. 10 minutes of hard exercise – we do the 7 minute workout but increase the time to 10 minutes. We also vary the workouts by mixing it up with the different workouts available in the app.

  5. Jump in the shower + repeat my affirmations while showering + getting ready.

  6. Read something positive over breakfast (2 hard boiled eggs + half an avocado) – generally a chapter (or a few pages!) of my current book.

  7. Walk to work (20 minute walk at a brisk pace) while listening to a book on Audible (switching to Audible has helped me read so many more books!) or my favourite podcasts.

By the time I get to work I’ve already successfully checked off my daily tasks; completed my daily exercise + ready to get started on my main goals for the day.



  •  I don’t check my social media until after 10am – this has been a game changer for me + not getting sucked into the vortex has helped me become more disciplined + focused. There has been a lot of research made into the effects of constant checking of social media and how it affects productivity. If getting distracted easily is an issue for you – I recommend trialling this and seeing how it improves your concentration.
  • I made changes to my diet so I cut out all sugar in the morning. I used to have a so-called ‘healthy’ breakfast, that was really filled with sugar – yep even natural sugar is not good for you! The main culprits were Acai bowls; banana + cinnamon pancakes with berries. Switching to eggs + avocado has done wonders for my waistline + means I get less sugar cravings during the day. I highly recommend it!



  • I use the Streaks App to record my daily morning routine activities – whenever I break a streak I have to start again, so I need to keep that streak going.
  •  My amazing partner (and team mate!) – having each other to keep us motivated is the best thing.
  • Making the commitment to review my goals daily has had a major impact on the way I stay motivated to achieving my goals. When you know what you’re working towards + importantly, why you’re doing it – it becomes infinitely easier.

Over to you – what does your morning routine look like? What would you like to add to your current routine to make your day more positive and productive?

Dr. Kim Phuong

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