Wake Up 101 – How to Create a Simple, Healthy Morning Routine

Last Updated on March 4, 2024 by Candi Randolph

Have you ever wondered how some women seem to breeze through their to-do list before the sun has even had a chance to rise? Perhaps you’re more familiar with the snooze button than you’d like to admit, or maybe you’ve never considered yourself a ‘morning person’. Let’s change that narrative together.

Picture this: the first rays of dawn streaming through your window, a gentle reminder that a fresh day is upon us. The rest of your day unfolds smoothly because you started it on the right foot. It may sound like a dream, but I assure you, it’s entirely possible.

women's morning routine over 50

I haven’t always been a productive early bird myself. There was a time when my mornings were, well, a little haphazrd, and my to-do list seemed like an insurmountable mountain. But I discovered the best way to transform my day was to change how it began. And it all starts with a little bit of self-care and intention with a healthy morning routine.

Creating the perfect morning routine doesn’t require a drastic lifestyle overhaul. It’s about making small, manageable changes that set the tone for a productive day. So, whether you’re a seasoned early riser looking to optimize your mornings or a serial snoozer seeking to shake things up, you’re in the right place.

Together, we’ll explore the power of a healthy morning routine and how it can shape not just your day, but your entire life. Ready to wake up to your full potential?

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Why are Routines so Helpful?

Ever had one of those mornings where your alarm clock goes off, and it feels like an unwelcome intruder in your peaceful sleep? You’re not alone. We’ve all been there, and it’s precisely why establishing a routine is such a great idea.

Think back to a time when you were young. Remember how the world seemed a little less chaotic because you had a routine to follow? Whether it was the wake-up time for school or the bedtime story, routines provided a sense of comfort and predictability. They still do.

Imagine having extra time in the morning to savor a cup of coffee, meditate, or simply sit in silence as you welcome the new day. Doesn’t that sound like a good idea? That’s what a morning routine can gift you: a calm start to the day that prepares you to tackle whatever comes next.

The first step to this serene morning is setting a consistent wake-up time. This allows your body to recognize when it’s time to rise and shine, even before the alarm clock rings. It also ensures you have enough time to engage in activities that nourish your mind, body, and spirit before the rest of the world wakes up.

By the end of the day, you’ll notice a significant difference. With a routine, you’re likely to feel more accomplished and less stressed. You’ve taken control of your time and, by extension, your life.

But why is this the case? Well, routines work because they eliminate the need for constant decision-making. Should I exercise now or later? When should I start work? What time of day should I set aside for self-care? With a routine, you already have the answers.

So, the next time your alarm clock buzzes, instead of groaning in frustration, consider it a call to action. A signal that it’s time to embrace your routine and make the most of the new day. After all, every day is a fresh opportunity to live our best lives, and routines are a fantastic tool to help us do just that.

My Philosophy and Healthy Morning Routine

I believe that as women over 50 (or any age, really) when we start our day with some reflection and self care, we provide our mind and body with the healthy attention it needs to be grounded and ready for what the day will bring to us.

We’re at a time in our lives when we probably have more control over our schedules than our younger selves. No little ones to get up and going in the morning, or if there are kids in the home they are probably self sufficient.

Dashing off to work may or may not be in the picture at this time in our lives, but either way, if we’re motivated to provide the self care we need, we will find a way to work it in!

First thing in the morning as part of a routine is always my recommendation because you know what will happen if you say to yourself, “I’ll get to it after I…” Yep. It will get pushed off for another day.

Read on to see what I do every day to start things off on a positive note. Yes, good morning habits will go a long way for you, my friend, as you go through the rest of the day. And, I have a gift for you…a free printable that you can keep with you and use as a reference for starting your day off right!

My Healthy Morning Routine

Candi Randolph midlife blogger on the importance of a healthy morning routine for women over 50

This is how I start my day at home when I wake up. It’s a good morning routine, very simple, but does so much to help me focus as well as giving me the confidence to know that I’ve provided needed self care both physically and emotionally.

Actually, the healthy start to my day begins before I even get out of bed, with some slow stretching to get my muscles active and ready to begin the day. A very important “pre-morning routine” step!

I work from home and live alone, so have flexibility to schedule my day as I see fit. To work through the morning routine below I may spend a couple of hours, but that is what works for me.

The way you start your day may look different than mine, but that is not what’s important. It’s taking the time to do the things our minds and bodies need to remain healthy and strong.

Okay, here is my healthy morning routine list:

1. Quiet Time to Get Your Head, and Your Heart, Right

Good morning habits for health

The first thing I do after the usual morning stuff when getting out of bed is to spend a few minutes in devotions and prayer. What better way to start the day than to put spiritual thoughts in my mind, quiet my heart, focus on my family and loved ones in prayer and get my priorities in order.

For you it might be meditation, yoga, affirmations or some other type of quiet relaxation. It is amazing what those few minutes at the very start of every day will do for my mind and heart.

I’ve found that a consistent quiet time to begin my day sets the tone for everything else that follows. I may not know what the rest of the day holds, but I am confident that the time spent in devotions and prayer will see me through.

2. Coffee and Emails/Social Media to Check in & Fuel Up

An important part of the healthy morning routine list is the wake up time with coffee and social media check in.

I am a coffee lover, so the morning java is a requirement for sure! I use this time to go through my emails, business and personal, as well as check some business related sites.

Checking social media is part of my coffee routine, too, although for me it’s mostly business. I find that by going through my checklist of SM To Do’s at the beginning of the day I can get that task out of my head for the remainder of the day.

If your social media time is strictly personal, that’s cool. You might consider giving yourself a block of time while you sip on your morning beverage to scroll through your feeds.

Then, put it down for awhile. Don’t let social media become too much of a focus in your day. Just sayin’.

A simple healthy morning routine  - infographic

3. Workout – It’s not an option!

A healthy morning routine includes time for a workout as a woman over 50.

Staying fit and healthy is important at any age, but particularly as we enter our 50’s and beyond.

We need to make sure that a balance of aerobic and strength training is part of our overall workout schedule. And you know what? It requires commitment. No doubt about it.

Putting off the workout for later, or the next day, is too easy to rationalize sometimes. So, I find that if it’s part of my healthy morning routine and I do it consistently, I (and my body) will definitely notice something is up if I skip a day or two.

My morning workout usually consists of anywhere from 20 to 30 minutes of aerobic exercise. I find that strength training is better for me later in the day. The point is…do something…even if it is 15 minutes of stretching. Your body will not only thank you for it, you might even live longer. πŸ™‚

My morning routine also includes about 15 minutes of facial exercises every other day as part of my ongoing natural face lift. The results are so beneficial I have to make it a priority!

4. Skin Care in the Morning

Skin care is an essential part of good morning habits for health

The other, very critical item on my simple morning routine is effective skin care. I don’t have to tell you what happens to our skin as we age. It’s a fact of life and is going to happen, but we can take a proactive role in minimizing the effects.

I recently found a wonderful skin care regime for my face that includes using several products in the morning as well as the evening. I can see and feel the difference in the skin on my face so am motivated to stay on track with that.

Making sure that the rest of my body is sufficiently moisturized is also high on the list, particularly since I changed climates. It’s simple, but surely makes a difference in the look and feel of my skin, another great way to start every day.

Healthy Morning Routine: Put It All Together

It’s really quite simple, my healthy morning routine list, and would be effective for women of any age. Here’s the quick checklist:

  1. Quiet time for the body and soul
  2. Wake up beverage and a check of the electronic media
  3. Exercise for health, strength and longevity
  4. Proper skin care for the face and body

I find it very helpful to have my goals, plans, tasks, and inspiring materials right in front of me. That way I won’t forget what it is I’m working toward!

Here is a pretty, practical and very useful collection of printables I created for women like us, over 50, who strive to become better, stronger versions of ourselves:

Inspired Living printable set for women over 50
Inspired Living Printable Pack

This collection of worksheets, planners, calendars, task lists and a bonus Morning Routine workbook and worksheet will help you stay on track. I find them to be indispensable tools!

  • Morning Routine Workbook & Worksheet – create your personalized healthy morning routine, plus find some helpful sample morning routines
  • ‘Promises to Myself’ Goal Setting Planner
  • Weekly Planner
  • Fillable Calendar
  • Workout Planner
  • ‘It’s My Life’ Accountability Journal

Learn more about the Inspired Living Printable Pack

The way you finish out the day can have an impact on a restful night of sleep (or not) as well as how the next day begins. Learn more about creating a healthy evening routine!

Conclusion – Creating a Healthy Morning Routine

As we come to the end of our journey together, it’s time to reflect on what we’ve learned. The ideal morning routine isn’t a one-size-fits-all proposition; it’s as unique as you are. It’s about carving out time for yourself before the world demands your attention, allowing you to focus on important tasks and set the tone for a better day.

The most important thing to remember is that your new morning routine should serve you, not the other way around. It’s there to provide structure, yes, but it’s also there to bring joy, peace, and purpose to your mornings.

The best things in life often come from small changes, and your morning routine is no different. Waking up just a little earlier, spending a few quiet moments with yourself, or practicing gratitude can make a world of difference. It might not seem like much, but over time, these small actions become good habits that pave the way for big transformations.

Now is the perfect time to start. Tomorrow morning, when you open your eyes to a new day, remember that you have the power to shape it. Your morning routine is your first act of self-care for the day, a testament to the fact that you matter, your dreams matter, and your well-being matters.

Remember my story about how transforming my mornings changed my life? Now it’s your turn to write yours. You’re not just creating a routine; you’re crafting a love letter to yourself each morning. And that’s one of the best ways to start any day. So, here’s to brighter mornings, productive days, and a life that feels good from the moment you wake up. You’ve got this!

Grab your FREE printable, A Simple Morning Routine, right here. It’s part of my free Resource Library!

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health benefits of a simple morning routine for women over 50

24 thoughts on “Wake Up 101 – How to Create a Simple, Healthy Morning Routine”

  1. Thanks for posting this! I am doing almost everything in the list in the mornings, except working out. That has to wait for after my workday. It’s so nice to know I’m on the right track!

    1. Hi Lisa, it’s great that you find the time to work out, even if it’s later in the day! Thanks for stopping by.

    1. Hi Dee…yes, it does work for me quite well when I’m faithful to it! Thanks so much for stopping by to have a read.

  2. Hi Candi, what an inspiration! The only thing from your list that I do regularly is skin care – and sometimes I skip it! I guess it’s time for me to make some changes! I’ll try to start slowly and see what happens. I do agree that as we age we should have a routine that agrees with the changes that are happening to us physically and mentally. A nice post for helping us remember what’s good for us. Visiting from MLSTL and pinned. πŸ™‚

    1. These really are all good things as you mentioned, Cheryl. Give one or two of them a try as you start out the day, then see about adding something else to the list. It’s pretty simple but does make a positive difference in my day. Thanks so much for stopping in for a read!

  3. Hi Candi I have a similar morning routine to you and have tried to make changes such as not jumping onto the computer as soon as I wake. I enjoy my planning time and then a workout. I have to say that I’ve been very slack on the skin care regime so you made me feel guilty about that πŸ™‚ I have always been so particular about my skin but lately life has made me lazy in this area. I’m now motivated to include this in my morning routine. Have a great week and thanks for sharing at #MLSTL. xx Shared on SM

    1. Thanks for stopping in, Sue, and I’m glad you found a bit of motivation in this post, not that you need it. πŸ™‚

  4. Hi Candi – you’re so much more intentional with your mornings than I am! I can tick prayer, a walk, coffee and emails (and Facebook) off the list but my beauty routine is a face wash and moisturizer (I’m a bit slack in that department!)
    Thanks for linking up with us at MLSTL and I’ve shared on my SM πŸ™‚

    1. Hi Leanne, I’ve been trying to put more effort into my skin care because for many years I just did the minimum. At almost 64, I can see nature taking it’s course, so want to make it a priority! Thanks so much for stopping by, always very much appreciated.

    1. Hi Elizabeth, I know it can be hard to commit to a routine, but I’ve found that it gives me a more positive start to the day. Thanks so much for stopping by!

  5. I love your morning routine. I find that mine definitely includes the coffee and social media together, also for business purposes. By getting that done and out of the way first thing, I feel like I can move on to bigger tasks on my to-do list!

    1. I absolutely agree, Sarah, I find that taking care of that SM stuff early on in the day lets me move on to the bigger projects with a clear mind. πŸ™‚

  6. This post caught my eye, Candi, as I recently wrote about my morning routine. Coffee is a must for me as well, as is some quiet writing time. Then I meditate and stretch. Because I do have to rush off to work, I save my workouts for the evening, but they receive high priority and rarely get bumped. I love having a morning routine to ease me into the day and set the tone for the day. Thanks for sharing yours. #MLSTL

  7. I’ve worked hard to develop a morning routine that suits me. I am in love with the first part: wake up slowly with a cup of coffee while I review emails. I then transition to self-reflective time and write morning pages and spend time with daily devotions. However… I have yet to transition to the exercise and proper skin care routine. I am hoping to develop that this summer – once I fully retire!

    1. Hi Molly, it sounds like you have an effective morning routine for where you are in life right now, which is wonderful! Thank you so much for stopping by. πŸ™‚

  8. After I retired it was very hard for me to establish any kind of routine in my life, until my cats came to live with me. The three of them came one at a time, starting three years ago. Now, they begin my routine for me. One of them starts walking on me at 5:30 in the morning, making me get up to feed them. When they get through eating, I open the door and let them out of the house. Next, I make coffee and read my e-mail and scroll through Facebook while I drink my first cup. Whatever else happens during the day, this routine is the same every morning now. Thanks, kitties!

    1. Well, your little buddies keep you on track to start the day, don’t they?! I know what you mean, Karen. I had just one cat for a number of years and she was always my alarm clock in the morning. πŸ™‚

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