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6 Morning Wellness Rituals to Start Your Day Off Right

Young black woman with natural hair smiles while drinking a cup of coffee

Making a conscious lifestyle change involves forming good habits and following routines for your own personal benefit. Research indicates that healthy people regularly engage in routine healthy behaviors like consistent exercise.1 Forming a routine can take time; habit formation ranges from 18 days to nearly 8 months, according to one study1.


Wellness Rituals to Start Your Day

While trying to make too many changes at once is almost destined to end in failure, there are some little things you can do as part of you morning routine that can have an impact on the rest of your day:



Meditation is so popular these days that you’d be forgiven for thinking it can solve all your problems— including paying your taxes and getting your kid into an Ivy League school. Of course, it can’t do any of those things. What it can do is reduce stress levels.2 Taking time for your mental health can help you relax and clear your mind.2 The key is engaging your senses while you do it. By focusing on what’s happening around you in the moment, you may find that you’re less reactive to outside stressors, whether they’re happening in the moment or are looming in the future.2



While the last thing you may want to do is leave your warm bed and jump into a cold shower, there may be some serious benefits to doing so:3

  • Increases your metabolism.
  • Improves your circulation.
  • Reduces inflammation and helps keep muscles from getting sore.

If you have a heart condition, talk to your doctor before trying any form of cold therapy, and remember to start slow and alternate hot and cold to let your body adjust to things.3



Whether you choose to start your day with sun salutations, a long walk with your dog, or a quick bike ride around the neighborhood, light to moderate exercise can help your body feel energized.4 Make sure you’re taking time to stretch major joints like shoulders and hips.4 Morning exercise can be beneficial for the because it helps to set the tone for your metabolism and regulate all the calories it takes in throughout the day.4



In his commencement speech at the University of Texas in 2014, Naval Admiral William H. McRaven impressed the following lesson on graduates:5 “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”



Willpower can be strong in the morning because your brain is refreshed by sleep.6 This determination to get the job done and ignore impulses and distractions can become depleted throughout the day.6 When deciding what to check off your to-do list first, choose the most significant activity or the one that requires the most focus. Completing it may give you a feeling of accomplishment and may make you feel more motivated to tackle other things on your list.



Instead of sugary cereals and donuts, start your day with a breakfast full of good fats and proteins like avocados, nut butters, eggs, Greek yogurt, and cottage cheese.4 Making a point to eat a good breakfast will help you stay energized throughout the day, especially if your meal also incorporates omega-3s and fiber.4

Another great way to start your day is by taking care of yourself and supporting your immune system.* Add Emergen-C Crystals to your morning routine for B vitamins to enhance energy naturally* and high-potency vitamin C, as well as other antioxidants such as zinc and manganese. Even if you’re in a rush to get out the door, you can look out for your immune health* on the go and make caring for yourself a priority.


*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.




  1. The Importance of Creating Habits and Routine. National Library of Medicine. Accessed 8/15/23.
  2. Morning habits to improve your well-being. The Ohio State University. Accessed 8/15/23.
  3. 6 cold shower benefits to consider. UCLA Health. Accessed 8/15/23.
  4. 7 tips for a healthy morning routine. Metropolitan State University of Denver. Accessed 8/15/23.
  5. Adm. McRaven Urgers Graduates to Find the Courage to Change the World. University of Texas. Accessed 8/15/23.
  6. Five Temptations That Actually Boost Your Willpower. Psychology Today. Accessed 8/15/23.