5 Non-Negotiables in My Morning Routine

I used to believe that the way I woke up didn’t matter much—that I could roll out of bed, reach for my phone, scroll, drink a coffee, and get straight to work. Even though I was technically getting everything done, I didn’t feel right. My energy was unpredictable, my stress levels were higher than they should have been, my skin was often irritated or inflamed, and I realized I was starting the day by consuming other people’s priorities instead of leading with my own. 

As I’ve learned so much more about how what we consume deeply affects how we show up, I started making some changes. 

Now I’ve become really intentional about how I start my day. Over time, I found what worked for me—practices that set me up to feel centered, energized, and clear-headed before I dive into my work. I don’t believe in rigid, unrealistic routines, but I do believe in non-negotiables: the things that make a tangible difference in how I show up for my business, my health, and my life.

Here are the five habits I never skip in the morning:

1. No Phone for the First Hour of the Day

There are hundreds of studies that show how anxiety-inducing our phones can be and how important it is to detach ourselves from our unhealthy phone relationships, and for me it’s one of the most important things I’ve learned to do. By giving myself at least an hour in the morning before looking at my phone, I’m able to set the tone for my day my own way instead of reacting to and being influenced by what’s on everyone else’s feed or in my inbox. 

I believe it’s incredibly important to set aside time at the beginning of the day that isn’t spent responding to other people’s ideas, wants, and needs. 

I take my time waking up and checking in with myself before letting outside input in. If you’ve never tried this, I highly recommend giving it a week. You might be surprised at how much clearer, calmer, and more present you feel.

If you’re worried about missing something important, try putting your phone on Do Not Disturb overnight and setting emergency contacts that can get through if needed. That group chat can wait!

2. Hydration First Thing—Warm Lemon Water with Himalayan Salt

Before my matcha latte, before breakfast, before anything else, I rehydrate.

After 7-8 hours of sleep, our bodies are naturally dehydrated. Drinking water first thing in the morning helps wake up our system, flush out toxins, and jumpstart digestion. To make it a little more fun and healthy, I warm up the water and add lemon plus a pinch of Himalayan salt.

Here’s why:

Lemon helps digestion and supports liver function.

Himalayan salt replenishes minerals and electrolytes that keep our body functioning optimally.

It’s a small habit, but it makes a big difference. If you struggle with fatigue, headaches, or sluggish digestion in the mornings, try making this a ritual. Your body will thank you.

3. Food Before Caffeine

As many of you know, I love a good matcha latte! I spent years drinking coffee, but once I made the switch to matcha I can never imagine going back.

However, despite how much I look forward to taking my first sip, I always eat something first. Caffeine first thing in the morning can spike cortisol (our stress hormone) and cause blood sugar crashes later in the day. This can lead to feeling jittery, anxious, or even more tired than before. I usually eat some combination of protein + healthy fats + fiber to help regulate my blood sugar and hormones.

Some of my favorite breakfasts are my Super Seed Maple Granola Yogurt Bowl, Protein Overnight Oats, and Breakfast Burrito Bowls. 

If you’re used to slamming coffee on an empty stomach and feeling jittery or crashing later, try getting a few bites in first!

Some delicious breakfast ideas!

4. Morning Devotions & Gratitude

Starting my morning in prayer, reflection, and gratitude is essential for helping ground me.

I read my Bible, write down what stands out to me, and think about how I can apply it to my life. Then, I write down 3-5 things I’m grateful for, big or small. It could be something profound, like the relationships in my life, or something simple, like a new recipe that I fell in love with.

This practice helps me shift my perspective before the day even starts. It’s so easy to focus on what’s stressful, what’s missing, or what’s overwhelming. Gratitude reminds me that there is so much good right in front of me, no matter what challenges the day holds.

Even if faith isn’t a big part of your life, taking a few moments in the morning to journal, reflect, or set an intention can bring a lot of clarity and peace.

5. Some Form of Movement (Now Modified for Pregnancy!)

Kyle and I have always been big walkers. Our friends joke about how our “walks around the block” are usually 10+ miles. But since pregnancy (and the pelvic pain that comes with it), I’ve had to modify how I move. Our long walks have turned into shorter strolls and bike rides, but prioritizing movement is critical for me.

Some days I do a full workout—Pilates, strength training, or stretching. Other days, it’s a shorter walk or a few deep breaths and stretches before starting my day.

The key is consistency over intensity. Movement in the morning helps me feel awake, energized, and ready to take on the day, no matter what season I’m in.

The Power of a Grounded Morning

These five habits are my anchors. They help me feel strong, present, and in control of my energy before I step into a busy day. And when I skip them, I feel it.

I’d encourage you to think about what your non-negotiables are. What makes you feel your best? What small shifts could help you start your day with more clarity, energy, and intention?

If you’re feeling overwhelmed, start with just one habit. Try skipping your phone for the first hour, maybe committing to a morning yoga class, or indulging yourself with a gourmet yet healthy breakfast before you have your cup of coffee or tea. 

Morning routines aren’t about perfection, they’re about creating space to take care of yourself before the world asks anything of you. And that, more than anything, is what will set the tone for a day—and a life—rooted in intention.

What are your non-negotiables in the morning? I’d love to hear! Drop them in the comments. 💛