How to Create a Simple Morning Routine That Works for Burnt-Out Moms

Why Mornings Are So Hard for Burnt-Out Moms

Let’s be real: mornings are tough. If you’re a burnt-out mom, dragging yourself out of bed probably feels like an overwhelming task some days. Between kids needing breakfast, endless school drop-offs, and the immediate demands of the day, it’s no wonder you barely have time to breathe—let alone focus on yourself.

But here’s the thing: creating a morning routine doesn’t have to mean waking up at 5 a.m., squeezing in an hour-long workout, or journaling your deepest thoughts before anyone else is awake. Let’s keep it simple and realistic—because you deserve a morning that doesn’t feel like chaos.

P.S. if you are a mom does get up and do all of those things every morning…I truly applaud you and am secretly jealous of your ability to do it. But I am going to guess that most of you reading this are not that mom, so here we go…

Step 1: Start the Night Before—Yep, I Said It

Why Your Morning Routine Actually Begins the Night Before

I know, I know—you’ve heard it before. But stick with me, because this isn’t about prepping your meals for the week or laying out your perfectly coordinated outfits. We’re talking about a simple mindset shift: do one thing in the evening that makes your morning just a little bit easier.

One Thing to Do Before Bed That Your Future Self Will Thank You For

Think of something small that you can do tonight to make your morning easier. It might be setting the coffee pot to brew automatically so you can wake up to the smell of freshly made coffee (total game-changer). Or maybe it’s laying out the kids’ clothes so you’re not frantically searching for a matching pair of socks five minutes before you need to be out the door. For some moms, it could be as simple as loading the dishwasher or writing a quick to-do list for the next day to get those swirling thoughts out of your head.

Here are a few more simple things you can do before bed to ease the morning rush:

• Prepare snacks or lunch for the next day (even if it’s just tossing a few things in a bag).

• Set out breakfast items like bowls, spoons, and cereal to save a few steps.

• Check your calendar for any appointments or tasks coming up so you know what’s on your plate when you wake up.

The key is to pick something that’s easy and will make you breathe a little easier when you wake up. Think of it as leaving a little gift for your future self.

Step 2: Stop Hitting Snooze—But I’m Not Saying Wake Up Earlier

How to Actually Get Out of Bed (Without Hating Life)

We’ve all been there—hitting snooze again and again, hoping for just five more minutes of sleep. But here’s the thing: those extra snooze cycles don’t actually help. In fact, they leave you feeling groggier because your brain is trying to start a new sleep cycle every time the alarm goes off. Instead of feeling more rested, you end up feeling like you’re dragging yourself through mud.

Here’s a tip: set your alarm for the exact time you need to get up and force yourself to rise on the first ring. It’s hard at first, but once you break the snooze habit, you’ll actually feel more alert and less sluggish. You’re cutting out that weird in-between sleep, which gives you a better shot at starting your day with a clear head.

Make Waking Up Something to Look Forward To

Let’s be honest, getting out of bed when you’ve been up half the night with the kids or just dealing with mom-life exhaustion isn’t exactly exciting. But what if you had something to look forward to, even if it’s just a small treat? That’s the trick: instead of waking up and diving straight into mom mode, give yourself one little thing to make waking up less painful.

Maybe it’s a hot cup of coffee (and yes, you deserve to drink it while it’s hot!). Or maybe it’s listening to a podcast or some music while you’re getting ready. Some moms like to sit in silence for five minutes before the chaos begins.

Here are some simple ideas to make waking up feel just a little more enjoyable:

• Pre-make your coffee or tea so you can enjoy that first cup in peace.

• Pick a playlist or podcast the night before and listen to it first thing.

• Keep a cozy robe or blanket nearby to make those first few minutes out of bed more comfortable.

• Do a quick stretch—even 2 minutes of gentle movement can help wake up your body without feeling like a workout.

The goal here isn’t to overhaul your whole morning—it’s to add a little spark that makes the transition from bed to day a bit easier. You don’t need to leap out of bed with boundless energy (because let’s be real, that’s not happening). Just find that one small thing that makes waking up feel less like a chore and more like a moment for you.

Step 3: Skip the Screen—For the First 10 Minutes, At Least

Why Your Phone Is Not the First Thing You Should Grab

We’ve all done it—woken up, grabbed our phone, and suddenly, you’re knee-deep in Instagram stories or checking emails before you’ve even brushed your teeth. But here’s the thing: starting your day with that level of overstimulation? Not a great move. When you immediately dive into notifications, you’re basically letting the outside world set the tone for your day before you even get a chance to wake up properly.

The first few minutes of your morning are precious, and they should be yours. Giving yourself 10 minutes without checking your phone can help you ease into the day without feeling overwhelmed right out of the gate. Trust me, the emails and texts can wait—you deserve a few moments of peace before the chaos begins.

Easy Alternatives to Grabbing Your Phone Right Away

So, what can you do in those first 10 screen-free minutes? It doesn’t need to be some elaborate morning ritual or a full-blown meditation (unless that’s your thing!). It’s about giving yourself a little buffer between waking up and getting sucked into the digital noise.

Here are a few easy alternatives to grabbing your phone the second your alarm goes off:

• Breathe deeply: Take a few slow, intentional breaths to wake up your body. Inhale for 4 seconds, hold for 4, and exhale for 6. Do this a few times, and you’ll feel a bit more centered before the day starts.

• Stretch: Even if it’s just a quick reach for the sky or rolling your shoulders, a little movement can help get your blood flowing and wake you up gently.

• Enjoy the quiet: Sit in bed for a moment and just exist in the stillness before the day kicks off. Sometimes, just letting your mind wander without the pull of notifications can be a refreshing way to start the day.

Giving yourself these first 10 minutes allows you to start your day on your terms—not your phone’s.

Step 4: Hydrate Before You Caffeinate

Why Drinking Water Before Coffee Actually Helps

I know coffee is probably your go-to morning savior (I feel you!), but here’s the deal—your body has been without water for 6-8 hours while you slept, and it's craving hydration. Before you dive into that glorious cup of coffee, give yourself the gift of a glass of water. Hydrating first thing in the morning helps wake up your system faster and makes that first cup of coffee even more satisfying.

Water kick-starts your metabolism, clears out toxins, and replenishes what you’ve lost overnight. Plus, it helps you avoid that mid-morning energy slump because your body is already recharged. Think of it like prepping your body to fully enjoy that caffeine hit instead of using it to dig yourself out of dehydration.

How to Make Hydration a Habit (Without Feeling Like You’re Drowning)

Drinking water doesn’t have to feel like a chore. One easy way to make it a no-brainer is to set yourself up the night before. Before bed, leave a glass of water right next to your alarm clock or phone. That way, it’s the first thing you see when you wake up. You don’t even have to get out of bed to hydrate—just reach over and drink up.

Here are a few more simple hydration hacks to make it stick:

• Flavor your water: If plain water isn’t exciting, add a slice of lemon, cucumber, or mint to jazz it up.

• Use a fun water bottle: Sometimes the simple act of having a water bottle you like (bonus points if it has a straw!) makes drinking more fun.

• Pair it with your coffee: After you’ve downed your glass of water, go ahead and treat yourself to that first delicious sip of coffee—because you’ve earned it.

Step 5: Keep Your Morning Routine Ridiculously Simple

The Secret to a Morning Routine That Actually Works

Let’s talk about why most morning routines fail: we overcomplicate them. It’s tempting to aim for a picture-perfect routine packed with journaling, meditation, a workout, a healthy breakfast, and everything else we’re “supposed” to do. But honestly? That’s a recipe for stress, not success.

The truth is, a morning routine works best when it’s simple. The goal isn’t to create a long checklist that leaves you feeling exhausted before you even start your day. Instead, focus on creating a few small habits that make your mornings feel smoother and less chaotic. The less pressure you put on yourself, the more sustainable the routine will be.

Build a Routine That’s Right for You

What would make your mornings a little less frantic? Maybe it’s actually sitting down for breakfast instead of eating while rushing out the door. Or maybe you carve out 5 minutes for a stretch or to sip your coffee in peace. The key is to pick a few things that truly make your mornings better—not perfect.

Here are a few ideas to keep your routine ridiculously simple:

• Choose one non-negotiable: Maybe it’s 5 minutes of quiet time, a quick skincare routine, or eating breakfast before checking your phone. Pick something that makes you feel good.

• Let go of “perfection”: If some days don’t go as planned (because, you know, life happens), that’s okay. Your morning routine is flexible—it’s there to support you, not stress you out.

• Adjust as you go: If something isn’t working, tweak it! Mornings change as life changes, and your routine should evolve with you. The goal is to create a routine that feels manageable and realistic for your life.

The magic of a simple morning routine is that it creates a calm foundation for your day without overwhelming you. You don’t need a Pinterest-worthy plan—just a few habits that make you feel a little more in control.

Step 6: Let Go of “Perfection” and Give Yourself Grace

Why It’s Okay If Your Routine Isn’t Instagram-Worthy

Here’s the truth, mama: your morning routine doesn’t need to look like something off of Pinterest or those perfect Instagram feeds. We’ve all seen those posts—the serene cup of coffee, the clean kitchen, the perfectly dressed kids—and it’s easy to feel like you’re falling short. But let’s be real, life doesn’t happen in neatly filtered squares. Some mornings, the coffee will get cold before you even have a chance to take a sip. Sometimes the kids will wake up earlier than expected, throwing your quiet time out the window.

And guess what? That’s okay.

Your morning routine is not about perfection. It’s not about checking off a list of tasks or creating an aesthetic moment. It’s about finding those little pockets of calm in the middle of the chaos—because those are the moments that make the difference. Maybe today, calm looks like taking two deep breaths before the kids are awake. Maybe tomorrow, it’s getting to sip your coffee while it’s still warm. Whatever it is, let it be enough.

When Your Routine Goes Off the Rails, Start Again Tomorrow

Here’s a reality check: some mornings are just going to be a mess. The alarm didn’t go off, the kids woke up cranky, and nothing went according to plan. On those days, instead of spiraling into frustration, give yourself some grace. Remind yourself that tomorrow is a new start.

The beauty of keeping your routine simple is that it’s flexible. It’s meant to flow with your life, not against it. When things don’t go as planned, take a deep breath, let it go, and remember that you can always try again tomorrow. No guilt, no shame—just grace.

Here are a few ways to practice giving yourself grace:

• Accept imperfection: Some days are smooth, and others are chaotic. Embrace the messiness as part of life, not a sign of failure.

• Focus on the wins: Did you manage to steal a few moments of peace? Celebrate that! Small wins matter, and they add up.

• Try again tomorrow: Every day is a new opportunity. When things don’t go as planned, remind yourself that tomorrow is a fresh start.

At the end of the day, it’s not about sticking to a perfect morning routine—it’s about finding what works for you and letting go of the unrealistic pressure to make it flawless.

Key Takeaways for Creating a Morning Routine That Works for Burnt-Out Moms

1. Start small: Doing one thing the night before can make a big difference in your morning.

2. Get up when your alarm rings: Skip the snooze, but don’t worry about waking up at 5 a.m.

3. Ditch your phone: Give yourself 10 minutes of screen-free time when you wake up.

4. Hydrate first: A glass of water before coffee helps wake you up faster.

5. Keep it simple: The best routines are the ones that don’t overcomplicate your life.

6. Give yourself grace: Some mornings won’t go as planned, and that’s okay—just start again tomorrow.

Ready to Create a Morning Routine That Actually Works for You?

You don’t need an elaborate routine to start your day off right. Just a few small tweaks can help you feel more in control and less burnt out.

If you’re ready to reclaim your mornings and start the day with a little more calm, let’s work together!

My coaching services are designed to help you create practical routines that fit your life as a busy mom.

Let’s make mornings something you look forward to. Contact me here for a FREE consultation.

With Love and Real-Life Imperfection,

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References:

1. American Psychological Association (APA):
   “The Science Behind Deep Breathing”
   This article discusses the benefits of deep breathing on the parasympathetic nervous system, which you can use to support the "Inhale Courage, Exhale Chaos" breathing technique.
   Link: APA - Benefits of Deep Breathing

2. Mayo Clinic:
   “Stress Relief from Stretching: How it Helps”
   The Mayo Clinic covers how physical movement like stretching or light exercise can help relieve stress and improve mood, supporting the section on the importance of moving your body in the morning.
   Link: Mayo Clinic - Stretching for Stress Relief

3. Harvard Health Publishing:
   “How Smartphone Overuse Affects Sleep and Mental Health”
   This article explains why limiting screen time—especially first thing in the morning—is beneficial for mental health and overall well-being, supporting your point about skipping screens for the first 10 minutes of the day.
   Link: Harvard Health - Smartphone and Sleep Impact

4. National Sleep Foundation:
   “The Importance of Hydration for Sleep and Energy”
   Discussing how hydration can affect sleep quality and energy levels, this resource supports your point about drinking water first thing in the morning before that much-loved cup of coffee.
   Link: National Sleep Foundation - Hydration and Sleep

5. The New York Times:
   “How to Build a Better Morning Routine”
   This article offers practical advice on keeping morning routines simple and stress-free, aligning with your suggestion of building a realistic and flexible routine.
   Link: NYT - Building a Morning Routine