As we age, our bodies and minds need extra attention to stay energized, healthy, and mentally sharp. If you’re over 40 and feeling like your mornings could use a boost, you’re not alone. Many women find that the morning sets the tone for the rest of the day, and getting off to a good start is key to feeling your best. But creating the perfect morning routine isn’t about rushing around or adding stress. It’s about creating simple, energizing habits that help you feel more centered, focused, and ready for whatever the day brings.
In this blog, we’ll walk you through 10 effective morning routines that can help you kickstart your day after 40 and feel your best—mentally, physically, and emotionally.
1. Wake Up with Gratitude
Starting your day with a positive mindset can completely change the way you approach everything. Instead of jumping straight into your to-do list, try taking a moment to focus on what you’re grateful for. It could be something simple like your family, health, or a good night’s sleep.
- How to do it: As soon as you open your eyes, think of three things you’re thankful for. This practice helps set a positive tone and can reduce stress throughout your day.
2. Hydrate Right After Waking Up
Hydrating first thing in the morning is essential, especially as we age. Water helps jumpstart your metabolism, flush out toxins, and can even boost your energy levels.
- How to do it: Keep a glass of water by your bed. As soon as you wake up, drink it before doing anything else. Adding a slice of lemon can give it an extra boost of Vitamin C!
I love adding lemon juice to water, first thing, but after a trip to the dentist, I was advised to rinse my mouth out after that. The acidity can erode your teeth – good to know!
3. Stretch to Wake Up Your Body
A good stretch can work wonders to loosen your muscles, increase blood flow, and give you more energy. As we age, stretching is especially important to maintain flexibility and reduce stiffness.
- How to do it: Spend 5-10 minutes doing gentle stretches. Focus on areas that tend to get tight, like your neck, shoulders, and lower back. Even a simple cat-cow stretch or reaching for the sky can make a big difference. Dynamic stretches are better than static stretches before you are warm. Save static stretches for after a workout!
4. Morning Meditation or Deep Breathing
Meditation doesn’t have to be complicated. A few minutes of mindfulness or deep breathing exercises can help calm your mind, reduce anxiety, and improve your focus for the day ahead.
- How to do it: Find a quiet spot to sit and close your eyes. Focus on your breath and try to clear your mind for 5-10 minutes. If meditation feels intimidating, start with just deep breathing, inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds.
Mornings can be a very busy time for ladies with children but if time allows, reading of scripture or a spiritual text with meditation or prayer can do wonders!
5. Move Your Body with Light Exercise
After 40, staying active is more important than ever for maintaining physical health. You don’t need to hit the gym for hours—just a quick 10-20 minute exercise session can help boost your mood, improve circulation, and give you more energy.
- How to do it: Choose a form of exercise that you enjoy—whether it’s yoga, a brisk walk, dancing, or light strength training. Aim for 10-20 minutes, focusing on movements that feel good and energize you for the day.
If your body is used to it and craves it then hitting the gym / going for a run is great too!
6. Eat a Nourishing Breakfast
Eating a healthy breakfast fuels your body and brain for the day ahead. As you get older, it’s important to eat foods that give you long-lasting energy and are packed with nutrients.
- How to do it: Start your day with a well-balanced breakfast that includes protein, fiber, and healthy fats. Try options like oatmeal with nuts, scrambled eggs with veggies, or a smoothie packed with fruits, spinach, and protein powder.
As we age, protein is so important to keep our hunger levels at bay and to ensure that we don’t lose muscle mass which is good for our shape and metabolism.
7. Plan Your Day
Taking a few minutes to organize your day can help you feel more focused and less overwhelmed. As a woman over 40, it’s easy to feel like your to-do list never ends. But a little planning can make everything seem more manageable.
- How to do it: Sit down for 5-10 minutes and review your schedule for the day. Prioritize tasks, set goals, and make a note of what’s most important. This can help reduce stress and keep you on track.
An even better option is to do this the night before!
I find that planning my week ahead on a Sunday evening is beneficial. I like to have a diary that show a week across 2 pages. Filling in activities for the week ahead really helps for me to remember what’s happening in the week ahead and it’s also there for me to remind myself during the week in case I forget anything.
8. Limit Your Screen Time in the Morning
It’s easy to reach for your phone first thing in the morning, but starting your day with social media or email can set a stressful tone. Instead, try to limit screen time during the first 30 minutes of your day.
- How to do it: Resist the urge to check your phone right away. Instead, focus on the calming routines listed above—like gratitude, stretching, and meditation—before you dive into emails or social media.
Personally, I’ll pick up my phone to read a bible verse of the day, first thing, but try to avoid diving into social media, news and emails.
9. Practice Positive Affirmations
Positive affirmations can help boost your self-confidence and keep a positive mindset. They’re a powerful tool for setting your intentions for the day and overcoming self-doubt.
- How to do it: Stand in front of the mirror and repeat 3-5 affirmations. These could be as simple as “I am confident,” “I am healthy,” or “I am capable.” Saying these aloud can help shift your mindset and start the day on a positive note.
10. Enjoy a Moment of Quiet or Connection
Finally, take a few minutes to connect with yourself or others in a peaceful way. This could be as simple as reading a book, sitting in silence, or having a warm cup of tea with a loved one.
- How to do it: Spend 10-15 minutes in a peaceful activity that brings you joy. Whether it’s enjoying a quiet cup of coffee, journaling, or spending a moment with your partner, this practice helps you feel grounded and ready for the day.
Personally, I find giving my dog, husband and children a hug first thing sets the tone for the day.
Final Thoughts on Morning Routines After 40
Your mornings set the stage for the rest of your day. By incorporating these 10 morning routines, you can boost your energy, improve your physical health, and create a positive mindset as you navigate your 40s and beyond. Start with one or two of these habits, and gradually add more as you feel comfortable. Remember, it’s not about being perfect—it’s about making small, positive changes that help you flourish every day.
If you’re ready to make the most of your mornings and live a balanced, energized life over 40, give these routines a try! And remember, consistency is key—soon you’ll find that your mornings are the best part of your day.
Let me know how you feel about these routines, and feel free to adjust them to fit your unique lifestyle. And, if you want to receive more tips on thriving after 40, sign up for our email list for exclusive content, updates, and inspiration to help you flourish mentally, physically, and financially.
Read next: The Power Of Self-Care After 40.
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