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A morning routine is easier to keep when it starts small. This guide gives you a five-step sequence you can shorten or lengthen, based on public health guidance on sleep, water, activity and eating, and it keeps products to one short section.
Start the night before
The US Centers for Disease Control and Prevention (CDC) lists regular bed and wake times, avoiding caffeine in the afternoon and evening, and turning off electronic devices at least 30 minutes before bed among its tips for sleep. A morning routine is easier when the wake time does not change every day.
Five steps, in order
- Drink water first. The CDC notes that water has no calories and that choosing water over sugary drinks is a simple swap. Keep a glass or bottle where you will see it.
- Move for a few minutes. The CDC gives “I will walk 15 minutes, 3 days a week” as an example of a specific goal, and says adults need at least 150 minutes of moderate-intensity activity a week, which can be broken into smaller chunks.
- Eat a regular breakfast, or plan your first meal. The CDC’s healthy eating plan emphasizes vegetables, fruits, protein foods, dairy without added sugars, healthy fats and whole grains.
- Take a minute for stress. The National Institute of Mental Health lists deep breathing, visualization and mindfulness among relaxation practices; see stress and everyday coping.
- Look at the day. A short plan for meals and activity makes the rest easier. The CDC recommends planning meals ahead of time.
Make it stick
| Principle (CDC) | How to use it |
|---|---|
| Focus on two or three goals at a time | Pick water and a short walk; add a third later |
| Make goals specific and realistic | “Walk 15 minutes after I make coffee” rather than “exercise more” |
| Expect setbacks | When you miss a day, restart the next morning |
| Track where you are | Note sleep, activity and meals for a few days |
Skin and the rest of the morning
If a skin routine is part of your morning, see the hydrating skincare routine for the order of steps. For drinks and exercise, see electrolytes and hydration. For households, see family wellness habits.
Where Forever’s products fit
None is needed for a morning routine. If you like a drink in the morning, Forever Aloe Vera Gel is a drink that Forever says to shake well and refrigerate after opening, and Forever Daily is a multivitamin directed as 2 tablets a day. Ask a health care professional first if you take medication or have a medical condition.
Frequently asked questions
How long should a morning routine be?
As long as you can keep. The CDC’s advice is to set specific, realistic goals, which means starting small.
Do I need supplements?
No. See the habits above.
Where can I read more about Forever?
See What Is Forever Living Products?
Sources: CDC, Steps for Losing Weight; CDC, Tips for Healthy Eating for a Healthy Weight; CDC, About Water and Healthier Drinks; CDC, Adult Activity; NIMH; Forever Living US product pages.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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