The Best Morning Routine for Parents
There’s no shortage of advice out there about the “ultimate morning routine” that promises to transform your life. And there is good reason for establishing such a routine, e.g. reduction of cognitive load, improved focus and attention or more energy. But let’s be honest—if you’re a parent or just someone with a jam-packed schedule, that perfect routine can seem like a distant dream. As someone who’s into personal development and loves experimenting with new routines and approaches, I’ve found that as a working mom mornings can quickly turn into a whirlwind of activity. Before you know it, you’ve dressed, fed, and maybe even wrangled your little ones, and suddenly it’s two hours later, and you’re rushing out the door, already feeling behind.
But here’s the thing—I still crave the benefits that come from those mindful morning rituals. So, what can you do to still get the benefits that an established morning routine is giving you. I discovered that establishing micro routines throughout the day works really well.
So, how do you create your perfect micro routines?
So what are micro routines? They are small, intentional habits that you can sprinkle throughout your day. These micro routines not only give you those much-needed wellness boosts but also serve as mini recovery moments. After all, you can’t just go all day without giving your mind and body a break or at least this is not a long term sustainable or healthy approach to life. Think of these micro routines as your secret weapon for maintaining balance and energy throughout your hectic day. Below you can find out how you can define and implement your individual micro routines, which help you to be more energized and less stressed while getting more done.
1. Identify Your Needs
First, think about what you need most during the day. Do you need more energy? More focus? A moment of calm? Identifying your needs will help you decide which micro routines to incorporate. For example, if you often feel frazzled, a quick breathing exercise or a two-minute meditation can do wonders.
2. Break It Down
Once you’ve identified your needs, break down your ideal routine into bite-sized pieces. Instead of trying to do a full 30-minute yoga session in the morning, try a quick 5-minute stretch while your coffee brews. Or instead of journaling for 20 minutes, jot down three things you’re grateful for while your kids are finishing breakfast.
3. Slot them into Your Day
The beauty of micro routines is their flexibility. Slot them into your day during natural breaks. Maybe you have a few minutes of quiet after dropping the kids off at school—that’s a perfect time for a short meditation or a mindful walk. Waiting in line at the grocery store? That’s a great moment to practice some deep breathing or do a quick mental check-in.
4. Use Triggers and Track Your Habits to Stay Consistent
Consistency is key to building any habit, so find a trigger to remind you to do your micro routine. This could be something as simple as setting a reminder on your phone, linking the routine to an existing habit (like stretching right after you brush your teeth), or using environmental cues (like keeping a journal on your desk).
5. Be Kind to Yourself
Life gets busy, and routines might not always go as planned. That’s okay! The goal of micro routines is to enhance your wellbeing, not add more stress. If you miss a routine, just pick it up when you can without any guilt. Remember, it’s the small, consistent actions that add up over time.
My Favorite Micro Routines as Inspiration to Get You Started
Magic 10 – A Mini Yoga Session
This is a set sequence of 10 exercises in 10 minutes, which also includes a handstand to get your blood flowing. For me it’s the perfect mix of moving my body slowly and stretching to release tension. It boosts your energy without getting you sweaty. You can find the sequence on multiple channels on YouTube, this is one example.
Journaling
There are four things I (aim to) track every single day. Like a check-in moment. How do I feel today? How did I sleep? What it the one most important task today? What am I grateful for? It’s simple and quick. When on some days you have more time, great, add more questions or just write down what’s keeping your head busy. Journaling has a magical way of giving you perspective on things.
Breathing Exercise
When I’m low on energy, I use a technique that energizes the body and increases the flow of oxygen called Kapalabhati, also known as breath of fire. When I am stressed on the other hand, I like to use box breathing or the 4-7-8 technique, where you elongate the exhale compared to your inhale and thus calm down your nervous system. If you’re not familiar with those breathing techniques, just look them up on YouTube, there are multiple videos explaining them in detail.
Walk
I take a mindful walk without checking my phone or doing anything but walking and focusing on my environment. I can be even just be around your office or the block, to clear your head and get some fresh air.
Meditation
I like to meditate to recenter myself, rechange and find new focus. Sometimes it’s 5 minutes sometimes 30, sometimes guided meditations and sometimes simple mindfulness meditations. Choose whatever fits for you in the moment and try not to be dogmatic about it.
By spreading these micro routines throughout your day, you’ll not only gain the benefits of a morning routine but also create moments of peace and rejuvenation when you need them most. So go ahead—rethink your approach to routines and find what works best for you in the midst of your busy life.