5-Minute Mindful Morning Rituals to Start Your Day Off Right

Sometime between 5am-6am, I wake to the sound of little feet in our hallway or a whisper in my ear, “Mom, can I come in your bed?” Soon, one or both of my girls climb up and under the covers, as I wonder what time it is and whether I’ll be able to fall back asleep with this little body tucked in next to me.

My girls have always been early risers. Most mornings, they quietly find their way into our bed — which I admit is better than back when they were crying for me from their crib. Sometimes our oldest is first to arrive, but she goes to my husband’s side, sometimes our youngest beats her sister and she comes to mine, but nearly every morning starts with our four-person family snuggled in bed before the first alarm goes off. I confess this used to annoy me. That is until I attended a wellness session about morning rituals during a work conference.

During the session, about five other adults and I sat in a circle and shared an outline of our morning routine with the group, including stress points and areas we hoped to improve. I named my early risers as a stress point until someone said, “A snuggle isn’t a bad way to start the day.” Of course, that person was right. I had to reframe my feelings about my early morning visitors. By staying in the snuggle intentionally, I could add a short gratitude practice to make my mornings go better, even if I lost of few minutes for sleep or getting ready.

Mornings as a mom are hectic, as we all know. So like any other hack, we need mindful morning rituals that are quick and easy to execute, while still beneficial to our wellbeing. My snuggle tip is part of this list, along with a few others you can try that can take less than five minutes.


Hit snooze for one snuggle sesh

Whether you’re with your kids or your spouse, if you have the ability to pause and snuggle up together for the length of one snooze cycle, it can help you feel more connected to each other throughout the day.



Write in a one-line journal

A friend bought me a one-line journal after my father passed away. I found it healing as a low-pressure way to capture quick feelings, small life moments, or set intentions. I’ll admit, I don’t write in it every day, but knowing I only have to fill out a few lines makes it easier to put into practice.


Try a mindfulness meditation app

I originally started practicing mindfulness to help manage anxious feelings, but I’ve grown to appreciate the pause and presence I get from meditating. On the recommendation of a friend, I began using a mindfulness app on my phone. I use Buddhify, but many other apps exist with meditations you can do in under five minutes.


Sit and sip your coffee

Try to avoid screens, and just sit and sip for a few minutes. A friend of mine lives near the mountains and has made a ritual of watching the sunrise over the peaks. My view isn’t nearly so majestic, but really enjoying those first sips of coffee is honestly something I  look forward to every day.



Make eye contact and kiss your partner good-bye

In the session from my work conference, our facilitator shared that research has shown the way you say goodbye and hello to your partner can be a predictor of relationship health. A lot like the snuggle, eye contact and a kiss can help you start the day more connected and can compound into long term benefits for your relationship.


What are your morning rituals?