Morning Routine Guide

FOR PERFECTIONISTS

A guide to help you create

your perfect morning routine
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Morning Routine Basics
Before we get into planning, I want to share a couple of morning routine basics to ensure
you're setting yourself up for success from the beginning. 

1. KEEP IT SIMPLE

Most perfectionists create morning routines that are time-consuming and demanding. We
want that perfect morning routine so we never have to feel the shame and disappointment
that comes with an imperfect life or failure. It feels better to make the routine perfect or to
simply not put any effort in at all.

The problem with this is that our ideal morning routine quickly gets overwhelming. This is
likely to then trigger your all-or-nothing mindset and cause you to abandon your new habit
completely - meaning you make no progress whatsoever.

What matters is what you do most of the time. This means that it's better to do a simple
morning routine every day than a complicated morning routine once a week. So keep it
simple! The goal is to create a morning routine you can stick to consistently, not just one that
looks good on paper.

2. NO DECISION MAKING
There’s this thing called ‘decision fatigue’. In the same way that your muscles fatigue and
get tired when we use them repeatedly, so does your brain. The more decisions you make,
the more tired your brain gets and the harder it is to make a good decisions until you give
your brain a chance to rest (i.e. go to sleep).

Basically, this just means if you’re making lots of inconsequential or unnecessary decisions
throughout the day, it will get harder to make good decisions as the day goes on and your
willpower will be significantly reduced.

For one, that means it’s a good idea to get in the habit of putting together your outfit the
night before. But it also means that it’s best to do the same activities in the same order
each morning too, and the morning routine planner will help you with that!

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Morning Routine Ideas

Below are a list of ideas for your morning routine for you to choose from. You might like to
create a themed morning routine by choosing all of your activities from the same category.
Or you can choose one or two activities from each activity if you want a balanced routine
that covers everything! The choice is yours, but I recommend choosing no more than a
total of five of these activities as the basis of your morning routine. Look over the list and
tick the ones that you want to add to your morning routine.

At the back of this guide I’ve included an extensive list of tips, tools and resources to help
you with each of these as well as some example morning routines to inspire you. Make
sure you take a look at it if any of these activities are new to you or you’re not sure which
activities to choose!

HEALTH

HAVE A GLASS OF WATER OR LEMON WATER AS SOON AS YOU WAKE UP

HAVE A HEALTHY BREAKFAST

PREPARE YOUR MEALS FOR THE DAY

MOVE YOUR BODY (E.G. GYM WORKOUT, RUN, YOGA)

TAKE YOUR VITAMINS AND SUPPLEMENTS

BRUSH YOUR TEETH

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MINDSET

MEDITATE DO A VISUALISATION

HANDWRITE AN AFFIRMATION READ 10 PAGES OF A BOOK

SAY AN AFFIRMATION LEARN SOMETHING NEW

PRACTICE GRATITUDE WATCH A TED TALK

LISTEN TO A PODCAST

PRODUCTIVITY

WASH YOUR FACE

MAKE YOUR BED

PLANNING

CREATE AND PRIORITISE YOUR TO-DO LIST

DO YOUR MOST IMPORTANT TASK FOR THE DAY

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SELF-CARE

NO SOCIAL MEDIA OR EMAIL

JOURNALING

STRETCHING

INCENSE, ESSENTIAL OILS OR A CANDLE

SHOWER

SPEND TIME WITH LOVED ONES (PETS INCLUDED)

PUT EFFORT INTO YOUR HAIR AND MAKEUP

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Morning Routine Planner
Now that you’ve ticked the activities you want to include in your morning routine, use the
table on the next page to put those activities in the order you want to do them. Be as
specific as possible (include the small activities too) but remember to keep it simple.

The planner also includes a section to write down how long each activity will take.
Estimates are fine - this is just to help you see how long your morning routine is. Ideally, it
shouldn’t take any more than one hour (if you're exercising within your morning routine it
may take a little longer).

Your morning routine will likely change as you put it into practice, so your first morning
routine plan doesn’t need to be perfect!

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MY MORNING ROUTINE

ACTIVITY TIME NEEDED

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Morning Routine Challenge

Now that you’ve done all the planning, you’re ready to start your morning routine.
I recommend completing a 7 day challenge and it's really quite simple - do your morning
routine every day for the next 7 days!

Here’s how to use the table on the next page to keep track of your morning routine:

• Write out each activity in your morning routine in the right-hand column
• Use the columns on the left-hand side to keep track of your morning routine each day for
the next 7 days (when you complete your first morning routine
activity on day 1, tick the top section in column ‘1’ and so on)

The goal isn’t to get every box ticked but to tick as many as you possibly can - if you miss a
day, just keep going!

HOW TO STAY CONSISTENT

If you have an all-or-nothing mindset and struggle to stay consistent with success habits,
you might find my online course helpful!

Dream Habit is the ultimate (and only) habit course for perfectionists, designed to help you
escape the all-or-nothing cycle and stick to the habits that will change your life.

Click here to find out more about Dream Habit.

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7 DAY MORNING ROUTINE CHALLENGE

1 2 3 4 5 6 7 MORNING ROUTINE

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Tips, Tools and Resources

HAVE A GLASS OF WATER OR LEMON WATER AS SOON AS
YOU WAKE UP

This is a great one to add to your morning routine if you struggle to drink enough water
throughout the day. It’s quick, easy and will help you feel more wake up too (which is
always a good thing). To make this one even easier, leave a glass of water on your bedside
table at night so you can drink it as soon as you wake up!

HAVE A HEALTHY BREAKFAST

I personally love eating the same thing for breakfast every morning (I cook 1⁄2 cup of raw
oats in the microwave for 1 minute with just enough water to cover the oats, then I stir
through a teaspoon of peanut butter and add sliced banana on top) because this is what
keeps me feeling fuller for longer and is also super quick and easy to prepare.
While it’s nice to have variety, it can make healthy eating a lot more complicated than it
needs to be (especially if you’re just starting out).

My recommendation is to find just one or two healthy breakfasts that: (1) you love eating,
(2) take you less than 5 minutes to prepare and (3) require only a few ingredients. You can
always add variety later, but getting into the habit of eating a healthy breakfast is much
easier if you keep it simple!

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FREE

If you have no idea what to have for breakfast, I’ve found some simple healthy
breakfast recipes that would be perfect here and some amazing smoothie recipes
here. And here are some healthy eating Instagram accounts to keep you inspired!
If you’ve struggled to eat healthy in the past, I recommend listening to these amazing
podcasts episodes from Brooke Castillo to help you create the right mindset (note:
these will be extremely helpful to you even if you’re not trying to lose weight - they’re
all about mindset):

→ Episode 71 - Weight Loss and Hunger

→ Episode 129 - Weight Loss and Overeating Tools Part 1
→ Episode 131 - Weight Loss and Overeating Tools Part 2

INVESTMENT

There are so many incredible resources online that you don’t need to spend any
money to eat healthy. But if you’re looking to invest in something to give you a specific
plan you can follow or get you into the right mindset, here are some that you might
like!

→ The Whole30: The 30-Day Guide To Total Health And Food Freedom by Melissa and
Dallas Hartwig

→ Eat With Intention: Recipes and Meditations For A Life That Lights You Up by
Cassandra Bodzak

→ The Bikini Body 28-Day Healthy Eating and Lifestyle Guide: 200 Recipes and Weekly
Menus to Kick Start Your Journey by Kayla Itsines

→ If I’m So Smart Why Can’t I Lose Weight? Tools To Get It Done by Brooke Castillo

→ Never Binge Again by Glenn Livingston

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PREPARE YOUR MEALS FOR THE DAY

I personally love eating the same thing for breakfast every morning (I cook 1⁄2 cup of raw
oats in the microwave for 1 minute with just enough water to cover the oats, then I stir
through a teaspoon of peanut butter and add sliced banana on top) because this is what
keeps me feeling fuller for longer and is also super quick and easy to prepare.

MOVE YOUR BODY

Working out is an amazing way to start the day, but there are so many different types of
workouts you can do that it can easily get overwhelming! The good news is that almost any
kind of workout will get you results if you do it consistently, so choose a workout that’s
fairly easy to do on a regular basis (in terms of location and time required) and you enjoy
doing - at least somewhat!

If you’re new to working out, I recommend choosing just one of the following: going for a
walk/run in your local area, doing group fitness classes as your local gym, following along
with a fitness Youtube channel or investing in a guide that will give you specific workouts.

Below are a few things that might help, but the important thing is to make a decision today
because all of these work!

FREE

→ Tone It Up (YouTube Channel)

→ Blogilates (YouTube Channel)
And here are some Instagram accounts to help keep you inspired!

INVESTMENT

→ Gym membership
→ Kayla Itsines’ 12 Week Bikini Body Guide

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Also just a side note here about working out - if you’re a perfectionist (like me and the
majority of my readers) then you might have some fear around working out. You might be
scared of going to the gym because of what other people will think, you might be scared of
putting in the effort in case it doesn’t work (we hate wasting effort) and you might be
scared you’ll just end up disappointing yourself yet again. Because of this, it’s important
that you decide you’re going to stop sabotaging yourself and letting these fears rule your
life! We’re all in this together.

TAKE YOUR VITAMINS AND SUPPLEMENTS

I’m not a health expert and personally don’t take any multivitamins or supplements (except
protein powder after I workout) but this is a great one to add to your morning routine if
you’re into it!

BRUSH YOUR TEETH

Even though I’m sure you’re already doing this, it’s important you write down everything
you’re going to do in your morning routine when you’re doing your planning! I really just
put this one in here to remind you to decide exactly when you’re going to do it.

MEDITATION

I’ve found that meditating everyday helps me pull myself out of negative thought loops,
reduces stress levels and anxiety and gives me a feeling of zen and togetherness. And the
best bit is that you don’t need to be ‘good at it’ to get the benefits (trust me, when I
meditate I spend most of the time thinking about my to-do list). The goal isn’t to stop
thinking, it’s just to become more aware of your thoughts and to learn how to have more
control over them. If you struggle with self-confidence, I definitely recommend adding this
to your morning routine!

If you’ve never meditated before, I highly recommend using a guided meditation! There are
heaps of incredible resources that will teach you everything you need to know. Here are
some to choose from:

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FREE

→ Calm
→ Tara Brach Guided Meditations

INVESTMENT

→ Headspace (this is what I personally use)

→ Welzen

HANDWRITE AN AFFIRMATION

I don’t love the word ‘affirmation’ (it feels a little too woo-woo for me) but that’s what you
could call what I’m suggesting:

1. Set a stretch goal

2. Create a statement affirming that you will achieve your stretch goal
3. Handwrite that statement 15 times every morning

When you write down a goal 15 times per day, in language that makes it sound absolutely
certain you will achieve that goal, you genuinely start to believe you will achieve it. And
when you genuinely believe something will happen, your brain looks for ways to make it
happen. And then it does happen.

If you need a scientific explanation to convince you this works, it’s called reticular
activation. Basically, by writing your affirmation over and over again you’re training your
brain to focus on your goal and how to achieve it. This then opens your eyes to
opportunities and possibilities you would not have otherwise seen. Affirmations aren’t
magic, they just create incredible (and unbelievable) results because the brain has been
conditioned to focus on finding a way to reach a goal.

I used an affirmation to help me quit my full-time accounting job for blogging. At the end of
December 2016, I started handwriting an affirmation 15 times per day after learning about
everything I’ve told you above in the book Tools of Titans by Tim Ferriss (you can read
something very similar to what I read here).

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The sentence I repeatedly and laboriously wrote down was this – ‘I will celebrate my last
day at my full-time job on Friday, 30 June 2017 or sooner.’ But it took me a bit of playing
around to get to that sentence - I realised I needed to say ‘celebrate’ to indicate I hadn’t
been fired or anything bad like that and I added ‘or sooner’ to indicate I could overachieve
on my goal (something I learned from Jack Canfield’s book The Success Principles).

When I first started writing out my goal, I felt like an idiot (which is a great indication you’ve
set yourself a real stretch goal by the way). But I was so intrigued by what I’d read in Tools
of Titans that I committed to writing that phrase 15 times every morning. After a week, I
stopped feeling stupid when I wrote down that sentence. Another week later and I was
completely and utterly convinced I would celebrate my last day at my full-time job on
Friday, 30 June 2017 or sooner.

And then my brain got to work. I began to see opportunities and put things together in
ways I’d never done before. I handed in my resignation on 7 February 2017 and
celebrated my last day on Friday, 10 March 2017 – more than three months earlier than I’d
ever even dreamed! So that’s just a little background on why I’m obsessed with
affirmations.

If you’re willing to try this out for yourself (trust me, you’ll only feel silly for a few days at
the most) here are my recommendations:

• Play around with the wording until it sits well with you – write it out a few times and just
see what works
• Start your statement with ‘I will...’ (not ‘I will try’ or ‘I hope’)
• While the wording needs to feel good, make sure your statement doesn’t feel
believable – it needs to be a stretch goal which means it should make you at least a
little uncomfortable
• Add something like ‘or sooner’ or ‘or better’ to the end of your statement
• Handwrite it 15 times every day (this should take less than 10 minutes)

SAY AN AFFIRMATION

If you don’t want to write out an affirmation, another alternative is to say them. You can
create your own affirmation by using the process I talked about above or you might like to
use Louise Hay’s website to get started!

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DO A VISUALIZATION

Visualising is another incredible thing you can do to help you achieve your goals! Here’s a
great step-by-step explanation from the Female Entrepreneur Association about how to
visualise:

1. Close your eyes, take a few deep breaths in and relax your body.
2. Start to create a movie in your mind and see yourself achieving what you want.
Make the picture big, bright and bold.
3. Once you can see it clearly, put yourself in the movie – like you’re replaying a
memory. What can you see? How do you feel? What can you hear?
4. Really feel the emotions – when I visualised winning an award I pictured being stood on
a stage waiting to hear them announce the winner and then when they said my name I felt
a rush of emotions, like it was actually happening to me. When I actually won the award I
felt the exact same feelings as if I’d already won it a thousand times before.
5. When you’ve finished visualising say to yourself, “It’s a done deal” – you’ve got to
believe with conviction that you can make it happen. If you feel some doubts lingering in
your mind just release them – let them go. You can do this by saying, “I release all my
doubts and trust that I will make it happen.”

PRACTICE GRATITUDE

Practicing gratitude has had an unbelievable impact on my mindset. Here are some easy
ways to do it:

FREE

→ Write down what I like to call your ‘Three Good Things’ in your journal or a notebook
every morning. This just involves writing down three good things about the day before.
They can be as significant or as simple as you like, as long as they’re not backhanded
positivity (which means your ‘good thing’ can’t contain any negativity towards anyone or
anything else). Steve and I have shared our three good things with each other every
night for the last 3 years and counting (I chat about exactly what we do in this video).

INVESTMENT

→ The 5 Minute Journal

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READ 10 PAGES OF A BOOK

If you read 10 pages of a book every morning, you’ll finish a book every month (since
most are less than 300 pages). If you’ve been struggle to read as much as you’d love to, I
highly recommend adding this to your morning routine! You can find some of my
favourite personal growth books here if you need some recommendations!

LEARNING SOMETHING NEW

If there’s something you’ve been wanting to learn, like a new language, photography, video
editing, bullet journalling or something else, carving out even just 15 minutes in the
morning can make a huge difference!

WATCH A TED TALK

If you don’t already know, TED is a non-profit that shares inspiring and insightful
speeches from some of the world’s greatest minds, and they’re all 18 minutes long. If
you think a daily TED Talk would get you feeling inspired about the day ahead, you can
find my list of the best 50 TED Talks here.

LISTEN TO A PODCAST

Podcasts are my favourite way to get inspired and learn new things - and they’re all
completely free! You can find my favourite podcasts here.

WASH YOUR FACE

This is one of my faves for a morning routine because it always does such a good job of
waking me up! Even though I’m a morning person, if I don’t wash my face (or even just
splash it with a little water) I just feel really tired and groggy and blahhh. So I highly
recommend it, especially if you struggle to wake yourself up!

I also love this one because it gives you an easy win straight away. If you start your
morning routine with something hard (that you might be worried you’re ‘too tired’ to do
properly) it’s more likely you’ll make an excuse to skip your morning routine altogether. But
if you choose something like washing your face or making your bed to start off your
morning routine, it’s easy to build momentum. And momentum is what you need!

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MAKE YOUR BED

Unless my boyfriend Steve is still sleeping, I always make the bed and open the blinds as
soon as I wake up. There may have been one or two times I’ve gone back to sleep on top of
the made bed... but generally this works super well for me! I got the idea to add this to my
morning routine from this podcast episode.

PLANNING

You might like to start your morning with some planning! There are a million different ways
you could do this. If you don’t already have something on the go, here are some popular
ones:

FREE

→ Bullet Journal (I love the breakdown here on how it works)

INVESTMENT

→ Passion Planner
→ Panda Planner

CREATE AND PRIORITISE YOUR DAILY TO-DO LIST

A great addition to a morning routine is creating a to-do list and prioritising it! I tend to find
to-do lists a little overwhelming (since mine often end up being so long that I never get to
tick everything off) so I like to create a daily to-do list by taking two or three tasks from my
master to-do list. This helps keep the overwhelm away and it means I actually get that
feeling of accomplishment that comes from ticking off everything on my to-do list!

I’ve also found that an AMAZING way to prioritise my to-do list is to put it in my Macbook
calendar (you can use google calendar if you don’t have a Macbook). I did a full breakdown
of how I do that in this blog post.

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DO YOUR MOST IMPORTANT TASK FOR THE DAY

One of the best ways to have a productive day is to do your most important task first thing
in the morning. When I was working full-time as an accountant, the biggest part of my
morning routine was working on my blog (which was my most important task each day). I
woke up at 4am every weekday so I could spend two hours working on my blog and then
go to the gym before I had to go to work (still can’t believe I woke up at 4am haha).

Even though it never felt good to wake up that early, I was always too drained to blog at
night so this was the only way I could work on my blog when I was working full- time.
Your most important task might be something else, but ticking it off first thing is an
amazing way to feel super productive and organised. If you want to start make your goals a
priority, add this to your morning routine!

LIMIT DISTRACTIONS

Whenever I’m feeling particularly drained or scattered, I always find that removing
distractions (i.e. my iPhone) for the first hour of the morning helps me feel more focused
and productive throughout the rest of the day. This one might take some willpower if
you’re in the habit of scrolling through Instagram in bed, but I’ve found the best way to
stop compulsively checking my phone is turning Wifi off and then turning my mobile data
off for the specific apps I want to avoid using (this is easy to do in settings) before I go to
bed.

This means that, when I wake up in the morning, I can’t check any of the apps that leave
me feeling drained until I go back into settings and turn my data back on for that app. I also
find it helpful to have a set time that I can check those apps (so I don’t have to keep
thinking about it). For me, this is usually around 8am.

JOURNALING

Journaling is an incredible way to improve your self-awareness, to reduce stress and to

keep yourself focused and productive. If you’re new to journaling, I recommend:

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FREE

→ Stream of consciousness journaling

→ 750words.com
→ Use journaling prompts (like these)

INVESTMENT

→ The 5 Minute Journal

YOGA / STRETCHING
Adding yoga or stretching to your morning routine is amazing. You can either go to a local
yoga class or do it from the comfort of your own home - here’s a really helpful round-up of
the best YouTube channels for yoga if the latter is for you.

BURN INCENSE, ESSENTIAL OILS OR A CANDLE

I’m obsessed with burning candles (particularly this one) because they instantly make me
feel cozy and relaxed! If you love burning incense, diffusing some essential oils or lighting a
candle, this might be the perfect addition to your self-care morning routine!

SHOWER

If you’re a morning-showerer, make sure you put this one in your morning routine plan.
Even though it’s obvious, it’s important to decide what step this will be in your morning
routine.

SPEND TIME WITH LOVED ONES (PETS INCLUDED)

This one’s pretty simple and doesn’t even need to take much time, but taking a moment to
play with your pets or chat to your parents or snuggle your boyfriend can have a hugely
positive impact on your day and your relationships! You might like to combine this with
one of the other activities listed in this guide (like having a coffee with your mum, taking
your dog for a walk or cooking a healthy breakfast with your boyfriend or roomie).

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DO YOUR HAIR AND MAKEUP

This one isn’t about looking a certain way (though most of us would say we feel better
when we like the way we look), but more about getting ready for your day without feeling
rushed. Plus, if you start the day with the feeling you look after yourself, you’re much more
likely to continue looking after yourself throughout the day too!

Also just a note here – I don’t recommend picking out your outfit in the morning as this will
reduce your willpower and good decision-making abilities later on in the day. This is a
perfect one for your nighttime routine!

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Next Steps
Please feel free to email this guide to a friend who might need it.

And if there’s anything I can help you with or you have any suggestions to improve
this guide, please don’t hesitate to email me at sam@smart-twenties.com.

WHAT NEXT?

Ideally, what’s next is nothing but a consistent morning routine that has you feeling
productive, motivated and organised. And in this guide I’ve given you everything I possibly
can to help you create that by yourself!

If you get started and find that you’re struggling to stay consistent and motivated with your
morning routine, you might like to find out more about my online course Dream Habit.

I created this course to share the step-by-step method I personally use to create success
habits that don’t trigger my all-or-nothing mindset (which means I can stay consistent, even
when life gets in the way). Make sure you find out more if you start struggling to stay
consistent!

DISCLAIMER

I just wanted to let you know that this guide includes some affiliate links, which just means
that if you make a purchase through one of these links I will get a small commission for
helping you find something you love - at no extra cost to you! I never recommend anything
I wouldn’t recommend for free and I honestly don’t think you need to purchase a single
thing to create an amazing morning routine, but just thought I’d include these for those
who do!

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NOTES AND IDEAS

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NOTES AND IDEAS

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NOTES AND IDEAS

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MY MORNING ROUTINE

ACTIVITY TIME NEEDED

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7-DAY MORNING ROUTINE CHALLENGE

1 2 3 4 5 6 7 MORNING ROUTINE

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