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A Morning Routine for Travelers: Start with Well-Being & Win the Day

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Wake-up to well-being with this morning routine for travelers!

Looking for a good morning routine for travel?

Want to create the healthiest morning routine you can for your adventures?

Well then, dive into these ideas to find your sweet spot of a morning travel routine.

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Cultivate Well-Being with a Morning Self-Care Routine

The power of morning routines is undeniable. Research shows morning routines can boost energy, lower stress and increase focus.

Yet when traveling, our routines can get thrown out of whack. With a lack of time & small spaces, you might find yourself thinking…

What is a good morning routine? How do I start the day positively?

Since Travel to Well-Being is a space of travel & self-care , it seemed about time to talk about ideas that will kick-start the dawn with well-being .

You know, those little things that can help us to build energy and start the day feeling calm and present.

As someone who prioritizes wellness , I find that the morning is the best time to work in many of my well-being practices. It’s the time of day where my schedule is fixed, so I can better plan plan & set myself up for success.

A Morning Routine for Travelers

Here is a simple morning routine for travelers.

One that you can take with you, no matter where you roam.

Many of these well-being practices are easy and can be done just about anywhere. They are simple self-care practices to start any day.

So, you can get out and explore the world with energy and zest.

Pass on The Snooze Button, Inspiration Awaits

Get up, get out there and seize the day!

Just think about it, there’s a great day of inspiration, waiting just for you.

Mornings tend to be a quieter time to explore, so make the most of that gift and go. Find your early morning adventure, take photos or go enjoy your morning beverage of choice in a local cafe.

Time away from daily life is so very precious, so make the most of every moment .

Refresh with Water

Drinking water is a super simple way to energize your body in the morning.

Starting the morning off with water first thing will refresh you and help you get ahead of the game. And if you’re anything like me, there is always lots of walking in the schedule, so chances are you’ll need more water than normal.

EASY TRAVEL HACK: Put a full glass next to the bed in the evening, so it’s there in the morning. Personally, I like not having to get out of bed first thing. Then it’s easier to transition to the next thing the self-care item, breath work.

Just Breathe

Now that you have some water down the hatch and your eyes open to the world, go inward to find some calm and clarity.

Just breathe .

It’s understandable that you may not want to take long bouts of time to meditate, yet breathing for even a few minutes will help to calm your mind & body.

Just a few moments of breathing will extend well into your day, bringing you more peace and calm.

Write In Your Journal

Breathing done, next on the list is journaling.

There are so many ways to start your day with pen and paper. Things like morning pages, a gratitude list or journal prompts can cultivate creativity, build self-awareness & increase well-being.

Here are three morning prompts perfect for travel: 1. What am I looking forward to today? 2. What do I want to make time for today? 3. How do I want to feel when I go to bed tonight?

Enjoy the Silence

Before the day kicks into high gear, take a few moments to turn inward and sink into the silence.

There are infinite ways to take in the quiet of your surroundings in the morning. This is an easy one to personalize to your wants and needs. You could:

• open the window and let in the fresh air
• gaze out the window & take-in the sunrise
• revel in a hot shower

Travel can be busy and tiring at times, so morning provides the perfect time for a quiet reset.

Stretch, Move, Exercise

There’s nothing more engaging than movement in the morning.

Starting the day with movement is good for your mind & body as well as, it will improve your energy throughout the day.

You could start with something short and sweet like stretching or enjoy the gentleness of any early morning swim.

Whatever brings you joy or allows you to dive into the local experiences around you, schedule it in for the morning. That leaves the rest of the day for you to go where the wind blows!

Mix Your At-Home Routine with Your New Environment

Some parts of your morning routine may translate well to travel, others not so much.

Yet, one of the great parts of travel is the new experiences, so why not take an oldie but goodie and infuse it into your destination.

• Love to walk? Grab your camera and take a mindful photo walk .
• Like your morning yoga? Find a park to do your flow.
• Prefer your coffee in solitude(like me)? Find a local cafe and people watch!

Bring the best of both worlds together to find your happy place.

Do One Thing That Makes You Happy

Life is too darn short not to work happiness into our days. Yep, it’s that simple!

Build well-being by listening to your favorite podcast as you get ready, grab a fresh pastry or enjoy your favorite morning ritual.

Whatever it is that brings you bliss.

My morning loves are cappuccino & photography. To me, nothing says inspirational travel day ahead like a leisurely coffee & time behind the lens!

Be Present in The Moment

No matter how to put your morning travel routine together, don’t forget to tune-in and be present.

Being present is the perfect thread to start in the morning and then weave throughout your day.

Presence is something that can be practiced with tiny morning health habits like brushing your teeth or taking a shower. Or, go inward with a mindful meditation or a guided visualization.

Insight Timer has loads that are less than 5 minutes and perfect for travel!

Crafting Your Own Morning Travel Routine

In the end, the optimal routine will look different for each of us. As well as, differ from trip to trip since our needs, schedules and interests are fluid.

That means that the healthiest morning routine for each of us is the one we craft with well-being in mind.

Whether you’re itching to be in the beauty of nature or find some time alone, the mind and body know how to lead the way.

We just have to tune-in and listen!

Tell me, what makes the list for your morning routine for travelers?

If you don’t know where to begin, keep it simple and start with your one thing. Whether it’s a healthy breakfast, quiet time, or a walk…it’s bound to get you off on the right foot.

Happy travels!

until the next time… …live well – travel well – be well

More Inspiration…

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• The Secrets to Being Mindfully Present in Travel
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Welcome...  I'm Deanna, Your Guide to Travel That Inspires Well-Being!

Wellness is my path, passion & guiding light. Integrating my life's work in Education and Sports Medicine, with my love of travel, I created Travel to Well-Being to help you amplify travel & photography as a wellness practices. It's a space of inspiration, empowerment & well-being. Come and join me on the journey of transformation...

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A Grounded Morning Routine for When You Travel

Last updated May 17, 2023

Rise and shine travelers. Imagine waking up and realizing you’re on vacation. Which means you have the day to explore! Ahh, the blissful relaxation of it all.

You might even be thinking, how can the day get any better? It’s an entire day of freedom, right?

The answer just might surprise you: add in a grounded morning routine.

Table of Contents

• Go Inward & Embrace the Silence
• Breathe in The New Day
• Just Be, in Nature
• Have an Attitude of Gratitude

How you start the morning can make all the difference in the world. It will get you grounded and settled for the day. In fact, a grounded morning routine is an ideal way to counteract the busyness of life, by starting you off from a place of being centered and calm. 

Grounding activities are things you can do to bring yourself into more alignment with the present moment. The main aim is to keep your mind and body connected and working together. 

Grounding is about bringing our focus back to the here and now. Being present and mindful of the moment.

It is a way to intentionally start your wellness travel adventure, ready to be fully present.

There are numerous benefits of a grounded morning routine for travel. Most of them are simple things we all crave more of in life and this rings true whether we are at home or traveling the world.

Benefits like more energy and happiness, as well as lower stress levels, make a grounded morning routine well worth the time.

Sprinkle In a Grounded Morning Routine for Travel

Yet, the real value of a grounded morning routine is that it allows you to start the morning with intention, rather than letting the day get away from you.

A grounded morning routine is a straightforward way to elevate your wellness travel adventures.

You set the tone for the day, not the other way around. Being on top of things helps you feel better, which then carries into the entire day.

Looking for an easy grounded morning routine for your next wellness travel adventure? 

Here are five ways to enrich your day and kick off with grounded calm. These activities will allow you to tap into your senses, be present and connect with yourself and the world around you.

1. Go Inward & Embrace the Silence

Silence taps into a place of rest within ourselves, away from the noise of the world. 

Morning is a rich time of  day, so It’s an ideal time to relax, take time to find your bearings and ease into things. It’s an opportunity to give your brain some time to orient to the day ahead while you have control over your schedule.

Silence is important, because it’s from there that you’ll find the strength and self-composure to be a better person for yourself and for others.

Taking time to be silent creates a mindful space for you to reflect. It allows you to go inward and check in with yourself.

So, sink into silent serenity and the rest of the day will flow with ease.

2. Breathe in The New Day

A grounded morning breathing practice is a quick and potent way to calm your nervous system. Making it a mindful and relaxed way to start the day.

If you wake up tired or out of sorts, breathing is particularly useful in making you feel balanced again.

Not sure where to start. Try counting the breath:

• Breathe in deeply through your nose as you count to 5.
• Breathe out deeply through your nose as you count to 5.
• Continue like this, making every inhale and exhale last for the count of 5.

If you prefer a guided experience, reach for an app like Calm or iBreathe. Both apps offer free features and include a variety of practices that are short and sweet.

3. Just Be, in Nature

Nature is profoundly healing. There is something about connecting with the earth that balances our mind and body, bringing us inner peace and renewal. 

I’m sure you’ve noticed how good you feel after a nature walk or even simply sitting on a bench and soaking up the sun?

Travel brings us unique opportunities to connect with nature, offering us an ideal way to experience new places. We can reap benefits with just a few minutes of nature time.

Something as simple as enjoying your morning coffee outside on the terrace or opening the windows to listen to the ocean is calming. If you crave a deeper experience, go ahead, and take that hike or get out your camera and explore with a photo walk. 

You’ll get to sink into the sense of place your destination affords, and your mind and body will thank you for the time outdoors. 

4. Get Moving

Think of movement as your energizing morning cup of coffee. Exercise gives you a sense of accomplishment, and better yet, it leaves you feeling better for the rest of the day. 

Invigorate yourself for your wellness travel adventures with a yoga session in your hotel room, a mindful morning walk or a more adrenaline focused adventure like kayaking.

An engaging morning workout will give you energy, clarity and focus for the day. Allowing you to experience your travels from a more grounded place.

5. Have an Attitude of Gratitude

Lastly, bring more sweetness to the day by giving thanks.

One, for the many blessings that have already manifested in your life. And two, for the many moments yet to unfold in your day.

Travel time is very precious, so be sure to extend the savoring by acknowledging all the good wrapped up in your adventures. Give thanks for the many moments of surprise, joy and relaxation that come with the journey, both inside and out.

Hit the Ground Running

Remember in life there is no one size fits all approach. 

Meaning, it is important to take the elements that call to you each day and create a grounded morning routine for travel that will allow you to feel—well, grounded.

That way, you can make the best of your wellness travel adventures and be the best you!

About Vacayou

At Vacayou [pronounced VACAY – YOU], we believe that travel has the power to change lives. The power to revive, rejuvenate and redirect your inner wellness warrior . And that’s why we’re here. Take an online staycation with us and change how you think about travel. Let us make it easier for you to search, discover, and book wellness and active vacations . But we don’t stop there. We are with you every step of the way—before, during and after your journey—to make sure you enjoy the most meaningful vacation ever. Vacayou is  wellness travel that meets you right where you are.

There’s a whole world out there and Vacayou is here to help YOU explore it! No matter how far or how adventurous, our team scours the globe to curate the best in wellness travel.

To keep up with the latest wellness trends and experiences, be sure to subscribe to our newsletter . And if you’re looking for a body-mind tune-up, check out our meditation breaks . The Vacayou concierge team is here to help create a healthier global community through wellness and active travel.

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How to Keep up Your Healthy Routine while Traveling (and after a Trip)

Keep up or at least strive to stick to at least a fraction of your healthy routine even while traveling to faraway exotic destinations. Not only you stay active throughout the whole trip, your travel experience improves tenfold. 

10 Tips on how to Keep up Healthy Routine while Traveling

Travel is good for the soul, daily routine is necessary for the healthy body. This saying is so simple and profound. Yet it’s so underrated at the same time. Why should I keep up my daily routine while traveling? Doesn’t it contradict the purpose of travel: to get away from work, daily tasks, and household chores? 

All of these are certainly some of the greatest benefits of travel. To escape the everyday life just to come back refreshed and full of energy a few days or weeks later. While no one can deny the importance of leaving your worries, including work, behind, keeping up a simple routine for yourself, for your body while traveling is still important. In fact, it’s necessary. 

Bloating, mood swings, unhealthy cravings that leave you lethargic… You certainly don’t need any of these while exploring a new continent or culture. What’s worse, feeling lost, unmotivated, and even trapped once you get back to your daily life after the trip… 

This should not be the case. Bringing a few of your daily rituals with your on vacation helps avoid and even eliminate most of these unhealthy “byproducts” of travel. With that said, here are 10 simple tips on how you can keep up your healthy routine while traveling and at home, after that trip. 

10 TIPS ON HOW TO KEEP UP YOUR HEALTHY ROUTINE WHILE TRAVELING AND AFTERN A TRIP

1. keep up your morning routine while traveling.

You might be on vacation, but don’t waste time and energy by staying in bed until noon. If it’s part of your daily routine at home… ok, keep it up. Most people, however, are up at 6-7 a.m. to get ready to work. 

But there is no work to rush to while traveling. Yet sunrise that changes its colors every morning, a chance to share a cup of tea or coffee with locals before they are off to their offices and other places of work… And even exploring ample alleys not yet filled with tourists… All of these should inspire you to get up early or simply stick to your pre-travel, regular sleeping hours.

While even not an early riser may find these troubles worth all the new experiences, the hard-working body can’t stop thanking you. Your internal clock has to keep up its daily routine whether you’re traveling or not. Adjusting to any significant, even temporarily changes can be hard on it. 

Although your devoted slave aka your body tries to keep up with everything you put it through, there are time when it rebels. That’s when you get bloated, suffer severe headaches, and feel blue. 

The simplest solution here is to help your body. So get up and go to bed at the same time or as closely as possible to the sleeping routine you follow at home before traveling.

Read more: 5 Tips for Making Yoga a Daily Habit that Will Stick

2. Keep up Your Dietary Routine

By all means, explore new cuisines and try something new every day. Yet remember that a routine, that boring and sometimes annoying ally of yours, is good for your body. 

Keeping up your eating routine while traveling can be hard sometimes. For many, it may even defy the purpose of exploring. These people are right to some extent. Yet you want to have enough energy to enjoy your trip. Sadly, food, that thing that nourishes us, can also make us feel weak. 

So make a plan how to stick to your healthy routine before a trip . The easiest way is to keep the same meal hours and skip excessive snacking in between. Next, follow at least some sort of routine in at least one of your meals, especially when you’re traveling to the faraway countries. 

3. Eat Your Veggies

This brings us to our next tip on how to keep up your healthy routine while traveling. Vegetables, particularly green leafy plants , are full of fiber that helps digestion. Make it a routine to eat a large salad before indulging in local delicacies. In the worse case scenario, load up on veggies as a side dish. 

If you’re accustomed to starting your day with green smoothie or juice, don’t let this habit slip away when you travel. Combine the healthy routine with the pleasure of discovery and set off on a new adventure. Try to find the best juice bars or stands in your new home away from home. 

4. Book a Room with Kitchenette to Help You Stick to Your Healthy Routine while Traveling

Cooking for yourself not only is one of your reliable allies when it comes to keeping up your healthy routine while traveling, but also saves money. A small kitchenette usually has all the essentials to make that delicious soup (given you do your grocery shopping beforehand) after an eventful day. If you’re a morning person, rise half an hour earlier and make your own breakfast . 

We almost always book a room with a kitchenette when traveling to a national park. Sometimes as tiny as a box (it certainly felt like it in Estes Park on the outskirts of Rocky Mountain National Park ), the availability of a stove and some utensils greatly enhances any nature-infused trips. 

Furthermore, with not many restaurants in the immediate surroundings, you save yourself the hustle and rely on the healthiest food possible. Even if an eatery is just around the corner, its prices and choices are often far from what you would consider to keep up your healthy routine. So have mercy on your stomach and stick to your cooking plan and habits while traveling, especially when venturing into the woods. 

5. Get to Know Your New Neighborhood  

On your first day in a new city or town, trouble yourself to walk outside and explore your neighborhood. Check out what supermarkets, stores, restaurants, and cafes reside within a few-minute walk from where your stay. Then step inside and see how you can use their products and services to keep up your healthy routine while traveling. 

6. Build a New Habit to Temporarily Supplement Your Old Routine while Traveling

Often you may need to build a temporary habit that if not replaces then at least aims at keeping you on track while traveling. 

Right before a pandemic started, I had spent a few days in Amsterdam . From the very first day, I tried to see the city from a local perspective. Tourist attractions and restaurant hopping were present in abundance, though. And yet I enjoyed the latter without jeopardizing my eating routine. Consequences of the opposite could be severe. 

A green-smoothie-in-the-morning girl, I couldn’t possibly have shortage of these healthy drinks in vegan-friendly Amsterdam. On the other hand, 10 Euros per a smoothie seemed unreasonable. So I ended up creating a new healthy travel routine to keep up my main routine. I gave up on the morning smoothie, but incorporated a fresh-squeezed orange juice as part of my relaxing evening routine at the hotel. 

The juice that costed less than 2 Euros didn’t come from a specialized juice bar. I made it myself at a local supermarket, Albert Heijn, that had a juice making machine for customers to use when they needed a bottle of freshly pressed orange juice. 

7. Bring along Supplements or Snacks

Vitamins, digestive enzyme supplements , protein bars… Pack anything you use on a daily basis and can’t give up even while traveling. 

Some people insist that the digestive supplements help you stay grounded, well, and energized while exploring new cuisines. I personally never keep so much trust in the pills and hardly ever use them at home. 

So consequently, they are not part of my daily routine and I certainly don’t use them to “keep up” my healthy routine to further help my digestive system while traveling. I rely on many tips discussed here to enjoy my trip without feeling sluggish. 

8. Keep up Exercise Routine while Traveling

This is one of the those tips that you can be flexible with. If a 15-minute yoga helps you start your day on a strong note, just do it. Go to a gym available at your hotel for a quick morning workout. Or run on a beach nearby.  

Yet don’t chastise yourself if none of these works. You’ll walk a lot anyway while exploring a new destination. So one way or another, exercise doesn’t escape your daily healthy routine while traveling. In many cases, traveling does the opposite. It incorporates some workout into a normally sedentary lifestyle. 

9. Keep up Your Healthy Travel Routine at Home

Surprisingly, some travel routines are not to be gotten rid of, but adopted when you get back home. Start with a simple walk you got used to on your latest trip. Don’t just clean your walking shoes and put them in a box until your next adventure. Instead, start putting them on every day and re-exploring your own neighborhood in your own city. 

Sticking to this travel routine while at home can be hard at first. Old habits die hard, after all. But persevering in this direction will make a significant change in your overall well-being in a short time. 

10. Keep up Your Work Routine while Traveling

Some routines, however, are meant to be changed when traveling. Keeping up with your projects, tasks, due dates should not be your concern at this time. Leave the work at our office and give a break to your mind. Let it wonder at new things and people you’re about to encounter. And don’t feel guilty of not being productive while on vacation.

The things look different if you’re on a business trip. Yet a new, healthier routine should be started here as well. Instead of delving into a new project right after the business hours, finish your work as quickly as possible (no procrastinating, no wasting time here) and enjoy a leisurely afternoon or evening walk in a new place.  

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Mindful Morning Routines for Wellness Travelers: Tips and Tricks

What are the best mindful routines to stay healthy while traveling, discover how to support you and your guest’s wellness journey.

Starting your day off on the right foot is essential, especially when you’re traveling. Mindful morning routines can help you set the tone for the rest of your productive day and ensure that you’re taking care of yourself both physically and mentally. Whether you’re staying in a hotel or an Airbnb, it’s possible to create a routine that supports your wellness goals.

Common morning routines for wellness travelers may include stretching, meditation, or journaling. These practices can help you feel more grounded, reduce stress, and improve your overall well-being. However, it can be challenging to maintain these routines when you’re in an unfamiliar environment. Fortunately, there are ways to support your wellness practices while traveling, no matter where you are in the world.

These routines may involve packing certain items, such as a yoga mat or meditation cushion, or researching local wellness offerings, such as yoga classes or hiking trails. It’s also important to prioritize self-care and make time for your routine, even if it means waking up a little earlier or adjusting your schedule. By taking these steps, you can ensure that yours and your guests’ wellness practices remain a priority, even when on great adventures.

Gratitude is one of the most impactful habits, especially when done first thing in the morning. It can positively influence our day and help us to move through the world with love and kindness toward others. thegoodtrade

In this Article You Will Learn:

• Mindful morning routines can help you set the tone for your day and support your wellness goals while traveling.
• Common practices include stretching, meditation, and journaling.
• Supporting your routine may involve packing certain items, researching local wellness offerings, and prioritizing self-care.

Related Blog: Healthy Travel Checklist: Mindful Tips for Staying Well and Fit on the Go >>

Mindful morning routines for wellness travelers.

As a wellness traveler, your morning routine can set the tone for the rest of your day. Incorporating mindfulness practices into your morning routine can help you feel more grounded, focused, and energized. Here are some common morning routines that wellness travelers use to start their day on the right foot.

Meditation is a popular practice among wellness travelers. It involves sitting in a quiet place and focusing on your breath or a mantra. Meditation can help you reduce stress, increase focus, and improve your overall well-being. If you’re new to meditation, start with just a few minutes each morning and gradually increase the amount of time you spend meditating.

Yoga or Stretching

Yoga or stretching can help you wake up your body and mind. These practices can improve your flexibility, balance, and posture. They can also help you reduce stress and increase your energy levels. If you’re short on time, try doing a few simple stretches or yoga poses in your hotel room.

Healthy Eating

Eating a healthy breakfast can help you feel more energized and focused throughout the day. Choose foods that are high in protein and fiber, such as eggs, oatmeal, or Greek yogurt. Avoid sugary cereals or pastries, which can cause a mid-morning crash.

Journaling can be a great way to clear your mind and set your intentions for the day. Write down your thoughts, feelings, and goals for the day ahead. You can also use journaling as a gratitude practice by writing down things you’re thankful for.

Reading can help you relax and stimulate your mind at the same time. Choose a book that inspires you or teaches you something new. If you’re short on time, try reading a few pages of a book or a motivational quote.

Nature Walks

Spending time in nature can help you reduce stress and improve your mood. Take a morning walk in a nearby park or nature reserve. Pay attention to the sights, sounds, and smells around you.

A sound bath is a type of meditation that involves listening to soothing sounds, such as singing bowls or gongs. This practice can help you reduce stress, improve your focus, and promote relaxation. If you’re interested in trying a sound bath, look for a local wellness center or yoga studio that offers this service.

Art Therapy

Art therapy involves using creative expression to promote healing and well-being. You can try drawing, painting, or coloring as a way to start your day. This practice can help you reduce stress, improve your mood, and boost your creativity.

Breathwork involves using specific breathing techniques to promote relaxation and reduce stress. You can try deep breathing exercises or alternate nostril breathing to start your day. This practice can help you improve your focus and increase your energy levels.

Cold Showers or Ice Baths

Cold showers or ice baths can help you wake up your body and mind. This practice can improve your circulation, boost your immune system, and reduce inflammation. If you’re new to cold showers or ice baths, start with just a few seconds of exposure and gradually increase the time.

Digital Detox

A digital detox involves taking a break from technology, such as your phone or computer. This practice can help you reduce stress, improve your sleep, and increase your focus. Try turning off your phone or computer for a few hours each morning and see how it affects your mood and productivity.

Incorporating one or more of these practices into your morning routine can help you feel more grounded, focused, and energized as a wellness traveler.

Related Blog: How to Make a Detox-Friendly Guest Retreat | Ultimate Guide >>

How to support mindful morning routines.

To fully embrace mindful morning routines, it’s important to have a supportive environment. Here are some ideas to help you create the perfect space for your morning practice, for you and your guests.

Quiet Spaces

Find a place where you can be alone and undisturbed. This could be a corner of your hotel room, a nearby park, or a quiet café. Make sure it’s a space where you feel comfortable and relaxed.

Yoga Mats & Equipment

If you practice yoga, bring your own mat and any other equipment you need. If you don’t have room in your luggage, check with your hotel to see if they provide yoga mats or if they can recommend a nearby yoga studio.

Healthy Breakfast Options

Start your day with a nutritious breakfast. Look for options that are high in protein and fiber, such as eggs, oatmeal, or yogurt. Many hotels offer healthy breakfast options, but if you’re staying in an Airbnb, consider visiting a local market to pick up some fresh fruits and vegetables.

Local Guides

If you’re in a new city, consider hiring a local guide to show you around. They can take you to hidden gems that you might not find on your own and can help you learn more about the local culture.

Reading Material

Bring along some reading material that inspires you. This could be a book on mindfulness, a travel guide, or a novel that you’ve been wanting to read. Set aside some time each morning to read and reflect.

Mindfulness Apps or Music

There are many apps and playlists available that can help you focus and relax. Consider downloading a meditation app or creating a playlist of calming music to listen to during your morning routine.

Writing Supplies

Keep a journal or notebook handy to jot down any thoughts or ideas that come up during your morning practice. This can be a great way to reflect on your experiences and track your progress.

Tea and Coffee Station

Set up a tea and coffee station in your hotel room or Airbnb. This will make it easy to brew a cup of your favorite beverage each morning and can be a comforting ritual to start your day.

Informational Booklet

Create an informational booklet with tips and resources for your morning routine. Include information on local yoga studios, mindfulness apps, and healthy breakfast options in the area.

Personal Touch

Finally, add your own personal touch to your morning routine. This could be a favorite essential oil, a special piece of jewelry, or a meaningful quote that inspires you. By creating a space that feels comfortable and supportive, you’ll be more likely to stick with your morning routine and reap the benefits of a mindful start to your day.

Related Blog: Mindful Travel Hacks: Ways to Improve Your Next Journey >>

Mindful morning routine ideas for hosts.

As a vacation rental host, you have a unique opportunity to enhance your guests’ experience by supporting their mindful morning routines. Here are some tailored suggestions based on popular mindful morning practices:

Begin With Bedtime

Recognize that a mindful morning starts the night before. Consider providing a “sleep well” basket that includes calming teas, essential oils, and perhaps a small guide on bedtime stretches or a list of recommended meditation podcasts. This will help your guests wake up refreshed and ready for a mindful morning.

Avoid Technology

Equip your rental with a traditional alarm clock, allowing guests to keep their phones on the other side of the room, reducing the temptation to start the day with a barrage of notifications and emails. You could also provide a small box or pouch labeled “Digital Detox” where guests can intentionally place their devices to focus on their morning routine.

Make Gratitude Your First Thought

Place a beautiful gratitude journal and a pen on the nightstand. Encourage guests to jot down something they’re thankful for before going to sleep and upon waking. This simple act can set a positive tone for the rest of the day.

Create Small Rituals

Stock the rental with cozy robes and slippers to make getting up in the morning a more enjoyable experience. You could also provide candles or a refreshing room spray that guests can use to create a serene atmosphere as they start their day.

Feed Your Body And Mind

Offer a selection of healthy breakfast options that cater to various dietary needs. Include a small guide on the benefits of different types of foods for morning nourishment. For mental nourishment, consider providing a small library of mindfulness books or a list of recommended meditation apps like Headspace and The Mindfulness App.

By thoughtfully considering these aspects, you can make your vacation rental a haven for guests looking to maintain or create a mindful morning routine. Whether they like to meditate, journal, or simply take a moment to express gratitude, your efforts will contribute to a more fulfilling and stress-free travel experience. Remember, each practice is as unique as the individual, so offering a variety of options allows your guests to tailor their mornings to best suit their needs.

Related Blog: EMF Shielding: Simple To-Do Guide to Reduce Harmful Levels >>

Faqs about mindful morning routines, what are some effective ways to incorporate mindfulness into a morning routine.

Incorporating mindfulness into your morning routine can help set a positive tone for the rest of your day. Some effective ways to do this include practicing deep breathing exercises, doing a short meditation session, or simply taking a few moments to reflect on your intentions for the day ahead.

What are some healthy breakfast options for wellness travelers?

For wellness travelers, it’s important to start your day with a nutritious breakfast. Some healthy options include a smoothie bowl with fresh fruit and nuts, avocado toast with a poached egg, or a veggie-packed omelette.

What are some simple exercises to do in the morning for increased energy and focus?

Doing some light exercises in the morning can help increase energy and focus for the day ahead. Some simple exercises include yoga stretches, jumping jacks, or a quick jog around the block.

How can meditation benefit a morning routine for wellness travelers?

Meditation can help promote relaxation, reduce stress and anxiety, and improve overall mental well-being. Incorporating a short meditation session into your morning routine can help set a positive tone for the rest of your day.

What are some strategies for staying present and focused during a morning routine?

Staying present and focused during a morning routine can be challenging, especially if you are traveling or have a busy schedule. Some strategies include setting intentions for the day ahead, practicing deep breathing exercises, and minimizing distractions such as checking your phone or email.

What are some tips for creating a consistent morning routine while traveling?

Creating a consistent morning routine while traveling can be challenging, but it’s important for maintaining overall wellness. Some tips include packing healthy snacks, staying hydrated, and planning ahead for any time zone changes or jet lag. Additionally, try to stick to a consistent sleep schedule and incorporate some of the same wellness practices you do at home into your travel routine.

In today’s fast-paced world, the concept of wellness travel is gaining traction as people seek vacations that offer more than just a break from routine. A mindful morning routine can set the tone for a day filled with purpose, relaxation, and exploration. Whether you’re looking to meditate, engage in yoga, or simply take time for a healthy breakfast, the morning can make all the difference for the rest of the day.

As a vacation rental host, you have a unique opportunity to contribute to your guests’ wellness journey. By offering amenities like yoga mats for a morning yoga session, or a selection of healthy breakfast options, you can help your guests start the day with clarity and focus. Providing a quiet space for meditation or journaling can also add to the morning rituals that many travelers find essential for mindfulness throughout the day.

So, if you’re a guest looking for ways to create a mindful morning routine or a host aiming to offer a stress-free and rejuvenating experience, be sure to subscribe to our blog for more tips and tricks. From breathwork exercises to a digital detox option, you’ll find a variety of activities to energize your morning and keep you fully aware and present for whatever the day brings. Whether you like to wake up early for a nature walk or prefer a midday cold shower for an extra boost, we’re here to support your morning habits for mind and body wellness.

For more information on how to make your home or vacation rental property mindful and sustainable, visit MindfulBnB . — Chief Editor

Want to learn more? Check out: How to Maximize Short Term Rental Income By Targeting the Wellness Traveler Niche >>

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I've interviewed hundreds of successful people — here are their 4 best tips for sticking to a morning routine while traveling

• A morning routine can be hard to follow on a normal day, let alone while you're traveling.
• Benjamin Spall interviewed over 300 people — from authors and athletes to entrepreneurs and executives — and asked how they stick to their morning routine when they travel .
• They shared a few key habits that help them stay productive in the mornings.
• These include: Smartly scheduling, embracing the forced productivity of a hotel room, and recognizing that things don't always go as planned.

Sticking to a morning routine when traveling for work can feel like an impossible task.

It's often easier to just go with the flow when we're on the road, but this can lead us to falling out of our regular routine and into some unhealthy habits .

Over the past five years, I have interviewed over three-hundred successful people about their morning routines — including the chairman of the Vanguard Group, Bill McNabb, Twitter co-founder Biz Stone, and media mogul Arianna Huffington. Along with my co-author, Michael Xander, we just released a book of exclusive interviews with advice on how to create a morning routine of your own.

One question we always ask when interviewing people about their mornings is if, and how, they stick to their morning routine when traveling.

We analyzed all the answers we've received, and from these answers, we uncovered some key tips and habits that anyone can do to help keep a successful morning routine while traveling for work.

1. Do some smart scheduling before you leave

Some of the successful businesspeople we interviewed advocate for scheduling flights around your morning routine, and focusing on getting enough sleep.

If you know you sleep well on planes, choose to take an overnight flight so you can wake up refreshed in your destination and ready to go.

Related stories

If sleeping on planes is something that doesn't come as easy as you would like, choose instead to schedule your flight to land in your destination the evening before, so your sleep and morning the next day aren't affected.

Peter Balyta, president of education technology at Texas Instruments, who told us he travels a lot, said, "On the road, I make it a point to find time to rest, even in short intervals—especially when I'm working through jet lag."

2. Embrace the forced productivity of your hotel room

"I find hotels to be a great place for quiet, mindful morning moments, as there is no temptation to clean out the refrigerator or reorganize my desk," said Andy Hayes, a premium tea seller.

Hotel rooms are great places to get work done, especially if you're traveling alone, because you're less likely to face the same distractions you would at home.

3. Come up with a personal travel routine, and stick to it

If you travel a lot, try to come up with a standard, personal routine that you always stick to while away. This can be a pared-down version of your at-home routine — where you run on the hotel treadmill instead of around your local park, for example — or a different routine altogether.

"My schedule is dynamic, so I have to be prepared to adapt. I keep a suitcase packed with thin gym shoes and socks and workout stuff so I can weave that into my schedule when I travel. I'm pretty disciplined about sticking to it," said Kevin Warren, chief commercial officer at Xerox.

But, with that said…

4. Recognize that you're only human

While you should try your best to stick to a personal travel routine, you shouldn't beat yourself up if things don't always go as planned.

Fashion model and cultural activist Cameron Russell said, "I travel a lot for work, so my days are always different. Having a morning routine really means fitting things in around everything else."

If you skip your morning meditation for a couple days in a row, don't feel like you failed; just get back to it when you return home. And if you can't get your morning workout in when traveling, that's OK. The creator of Bulletproof Coffee, Dave Asprey, told us,"With the stresses of sleep deprivation, airplane travel, new time zones, and not being in complete control of the quality of my food, my body doesn't need the extra stress of vigorous exercise."

While it's good to try to find the time to fit in your morning routine when traveling, recognizing that you're only human allows you to treat your body with the gentleness it needs.

Benjamin Spall is the co-author of My Morning Routine: How Successful People Start Every Day Inspired , and the founding editor of  mymorningroutine.com .

• Main content

Travel Morning Routine

Back in 2016, I wrote a post titled  My Morning Routine .

Well, things have changed a bit in the last three years - most notably the fact that I've been backpacking non-stop for the last nine months and my mornings look significantly different in comparison to when I was in university/working back in Vancouver.

Here's my updated morning routine answering the same questions as I did back in 2016, specifically discussing what I do in the mornings while I'm traveling the world!

1. What is your morning routine?

My first alarm goes off at 7am; the second one beeps at me at 7:30am. During this gap, I stretch in bed and indulge in my terrible habit of scrolling through my phone. I use this time to look at my to-do list for the day, check out my plans for discovering whichever new city I'm in, look up directions on Google Maps, browse through my social media and reply to messages and emails I received throughout the night from people in different time zones.

I get up after my second alarm and make my bed - I've spent most of my last nine months in hostel bunks so it's a simple matter of straightening the duvet and tucking everything away.

Then, I'll grab my clothes for the day and my toiletries bag and head into the communal hostel bathroom where I'll change, brush my teeth, use a Micellar water and moisturizer on my face and brush my hair.

After I'm ready for the day, I'll go down into the kitchen where I'll join other travelers in making breakfast during which time I'll socialize with others staying in the hostel and get a bit of work done from my phone. Then, I'll be ready to hit the ground running to explore wherever I am at that time!

2. How has your morning routine changed over the years?

My 2016 morning routine was focused around the fact that I had just graduated university, moved off campus and started working full-time. My schedule was much different as I was in an office every week-day and I was living on my own in an apartment.

Now that I'm full-time traveling, I'm living in various hostels, am often on the go and no two days are the same! Managing to stay on track while traveling can sometimes be tough since every day is a new challenge in a new place with new experiences, surroundings and distractions. I've found that creating a routine I can follow no matter where I am in the world has helped tremendously.

3. What time do you go to sleep?

Although it can change depending on what's on the calendar, I try to get ready for bed around 10pm so that I can be asleep by 11pm.

4. Do you do anything before going to bed to make your morning easier?

I always go through my to-do list before I go to bed to make sure everything has either been checked off or moved to an alternate date so that my next day is ready to go. I try to make sure everything I want to do is written down so I can jump on tasks the next day. I also try to read every night before I fall asleep as it tends to result in a better sleep than scrolling through my phone.

5. Do you use an alarm to wake you up in the morning, and if so do you ever hit the snooze button?

Yes. If I didn't have an alarm, I'd be sleeping in... I have two alarms a half hour apart so I give myself that time to wake up before getting out of bed.

6. How soon after waking up do you have breakfast, and what do you typically have?

Pretty much as soon as I'm up, dressed and ready for the day, I'm in the kitchen for breakfast. I used to have a smoothie bowl every day while I lived alone but I don't have access to a blender while I'm traveling. Now, my go-to is yogurt, granola, chia seeds and a big cup of tea! I also try and drink 2L of water a day so I get started on this at breakfast time, too.

Shared kitchen at Albatross Hostel, Kaikoura, New Zealand

7. Do you have a morning workout routine?

No, I found that I much prefer working out in the evenings before dinner. I like to head back to the hostel after a day of exploring and traveling, get my sweat on for half an hour or so, hop in the shower and then enjoy dinner and socializing with the rest of the hostel crowd or working on my laptop for the rest of the evening.

My workout is pretty standard and I do the same thing every day including exercises for arms, abs and legs plus stretching at the end. I try to workout 5-6 times a week while traveling. It's also the kind of workout I can do anywhere and doesn't need a gym or any equipment so it can be done on a beach, in a park or in the middle of the hostel dorm!

I also hike a ton while I'm traveling which is great exercise for both the body and soul.

Sunrise hike in the Yasawa Islands, Fiji

8. Do you have a morning meditation routine, and if so what kind of meditation do you practice?

Other than the brief stretches and rolling out of my joints, no. I don't really have the time in the morning to meditate nor is it something I've ever really enjoyed. I do take a few minutes every evening to write down what I've done that day to reflect on my experiences; days can tend to blur together when you're doing so much and constantly on the go.

9. Do you answer email first thing in the morning, or leave it until later in the day?

Yes, I have to, since most emails I receive are coming from other time zones around the world. I want to be able to jump on responses right away (and everything I can't deal with immediately goes onto my to-do list !). I use that half hour in the mornings to get these things done.

10. Do you use any apps or products to enhance your sleep or morning routine?

I use the bedtime app that comes with the iPhone clock and it sends me reminders when it's time to go to bed. It also puts my phone on Do Not Disturb overnight which is great because otherwise my screen would be lighting up with notifications all night long from around the world.

To keep my life organized I use  Todoist   which is probably the single greatest app I've ever used. There's a desktop version and the app version which are constantly in sync with one another. My entire schedule is in there, along with all my to-do lists and grocery lists and deadlines and goals and bucket lists. You sort everything into various projects, like school and shopping and traveling and work. You can schedule things for one time occurrences, or for repeated occurrences (you literally type 'every fifth day at 10am' and it pops up) and you check off each item as you go. I like the idea of my life being organized into a to-do list, it's very manageable.

11. How soon do you check your phone in the morning?

Pretty much right away! For that first half hour while I lie in bed I look at my to-do list for the day, check out my plans for discovering whichever new city I'm in, look up directions on Google Maps, browse through my social media and reply to messages and emails I received throughout the night from people in different time zones.

12. What are your most important tasks in the morning?

Catching up on notifications and checking in with what's going on around the world, planning out my day's activities (hiking, exploring, museum hunting, seeing friends...!).

13. What and when is your first drink in the morning?

A big cup of tea with a spoonful of sugar for breakfast, plus getting started on my goal to drink 2L of water a day.

14. Do you also follow this routine on weekends, or do you change some steps?

There's no such thing as a weekend while you're traveling - every day blurs into the next and a Tuesday can feel the same as a Saturday. If I can kick start every day the same, I'm always much more productive and energized to get out there and get going.

15. On days you're not settled in your home, are you able to adapt your routine to fit in with a different environment?

Well, I haven't been settled in a home since last December!

16. What do you do if you fail to follow your morning routine, and how does this influence the rest of your day?

Having basic steps to follow every morning gets me on track for my day. If I sleep in or am not organized or am not on top of work or don't eat well or haven't exercised the night before, I tend to be in a bad mood. Traveling is exhausting and takes a lot of energy and effort so it's important for me to keep my foundations intact so I can reap the rewards of this high-intensity lifestyle!

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Hi! I’m Jana, a British-Dutch-Canadian with a dream of seeing every country in the world. I am a storyteller, photographer and adventurer passionate about documenting and sharing my travels.

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Morning Rituals You Can Do Even When You're Away From Home

What’s the first thing you do when you get out of bed in the morning? A well-rounded morning routine sets the tone for the day and gets you prepped—both mentally and physically—before diving into a packed schedule filled with emails, chores, happy hours, workouts, and more. Our series  Morning Person  profiles those who have mastered the art of the morning routine. Tune in every Monday morning here and on our  Instagram  to learn exactly how the pros get it all done before the sun comes up, from  their go-to breakfasts to their a.m. workouts.

Even if you've finally learned to  stop hitting snooze on your alarm , have nailed down a healthy (but easy) to-go breakfast , and have found methods to squeezing in sweat before heading to work , being able to maintain a consistent morning routine can be next to impossible. Sure, we may aim to get our allotted seven to nine hours every night, but when a roommate has a Tinder date over into the wee hours, restful sleep may not always be possible. Even something as simple as not being able to decide what to wear to work can throw off an entire routine.

But when you add travel to the mix , say sayonara to having any form of consistency. Living out of a suitcase means having limited access to many of the tools that we rely on for a healthy routine—a kitchen for us to make meals where we can decide what exactly goes inside our food, the local Pilates studio we practically live at, our collagen supplements, and more. 

Jessica Mulligan , founder of women's wellness CBD brand Winged , can relate. As the head of a start-up (her company literally just started a few months ago), she's already busy enough. But add the fact that she's constantly on the road (doing cool things like visiting hemp fields in Kentucky no less) to the mix, and you have someone who has no choice but to find ways to incorporate consistency into a hectic, on-the-go schedule.

Luckily for us, she's completely nailed it and has tips to share. Whether you travel for fun or are constantly traveling for work, keep scrolling for some ways to maintain a morning routine—even while away from home. 

A photo posted by on

We just launched  Winged this past June, and the past few months have been spent waking up in hotel rooms all over the country. That can make it very  hard to maintain a good sleep schedule or get out of bed in the morning. I discovered the  Mel Robbins method a few months ago, and it’s been a lifesaver! The theory is simple:  If you have the instinct to act on a goal, you must physically move within five seconds or your brain will kill it. 

When you are in bed and your alarm goes off  and you don’t want to get up , just count down "five, four, three, two, one" and pop out. It really works! 

Once out of bed, I start every day with three nutritional supplements. I am very prone to feeling anxious , especially when on the road a lot, and start my day with these three nutritional powerhouses to lay the groundwork for me to feel great all day. They are high-quality fish oil, magnesium powder, and CBD oil.

I’ve been taking this brand of fish oil for probably 15 years now.

Many women are deficient in magnesium , so if you are not already taking it, you should consult your doctor and inquire about adding it to your health routine. 

I really love this formula because it’s a blend of full-spectrum CBD and an additional nutrient called evening primrose oil.  Studies have shown that evening primrose may help balance hormones in women. By the way, the  best way to ingest CBD is to put it underneath your tongue to let it absorb there for about 45 seconds. This allows the CBD to absorb through the mucous membranes under your tongue and therefore bypass your stomach.

Later in the day I take our  Winged Relaxation gummies , a delicious gummy full of CBD, evening primrose oil, theanine, chamomile, and lemon balm), but my day always starts with our Balance Oil. These three supplements have been the holy grail for me—I highly recommend!

My morning beauty routine when on the road is really simple. I use super hydrating oils. My skin can get really dried out from all the planes and hotel room ACs, and slathering my skin with oil keeps it looking dewy and hydrated. My current obsession is Undefined Beauty Glow Elixir. Its soft rose scent is lovely and is the perfect combination of being lightweight yet hydrating.

The last thing I do in the morning before I go out into the world is write in my gratitude journa l.  If you haven’t tried this, I highly recommend setting aside five minutes a day to do it. It is without a doubt one of the healthiest things I have ever done for myself. I write down three things every day:

1. One thing I am grateful for

2. One thing that I want to manifest.

3. One kind thing that I did that day or plan on doing that day.

It really keeps me in this forever state of gratitude and appreciation.

I just arrived at the beautiful, organic hemp fields of Kentucky. Harvest is next week, so the plants are fully grown and just incredibly gorgeous. The hemp plant is such a versatile plant with so many amazing uses. The flower is used for medicinal properties, the seed for food, and the stalk is used for fiber, clothing, and building materials. 

The flower (also known as the bud) is where all the goodies like CBD and all other cannabinoids like CBN, CBG, the terpenes, and fatty acids are found. There are so many healing properties within this flower. After the plants are harvested next week, we extract out the oil and put it into our products with evening primrose oil and other female-specific nutrients. 

Next up:  An Optimism Doctor Told Us How a Morning Routine Can Make You Happier

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Sponsor content created with Lululemon.

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By Natalie Munro

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My Best Morning Routines for Productivity and Happiness

07/05/2018 by Kristin Addis 14 Comments

Good morning motivation routines and daily habits can be the roadmap for a happier and healthier life. It took me years of working for myself to grasp this.

After quitting my 8-to-7 job six years ago to start working for myself, I felt allergic to routines. I’d wake up and let the day take me wherever it took me. I wanted to be a free spirit. Though I still think it’s important to have some days which are completely free and open to spontaneity, I’ve also learned that having a healthy routine and spontaneity are not mutually exclusive. I’ve also learned that my current routine would have been helpful when I had my previous job, too.

After feeling scattered and having issues with productivity, I decided to give a morning routine a try to get motivated in the mornings.

Since September of last year I’ve adhered to a routine and it has made a world of difference for me, both personally and professionally.

Here’s what my version of a good morning routine looks like:

Table of Contents

Wake up Early in the Morning:

Some people are night owls and some people are early birds. I noticed that when I woke up early, I felt better and it set the tone for a more productive day. By the afternoon, I tend to get sluggish and focusing is difficult. If I can catch the sunrise, it’s going to be a more productive day almost guaranteed. After trial and error, my optimal wake up time is 6:30am.

Since I like to wake up naturally, this only works for me if I go to bed earlier, too. When I do need to set an alarm, these things help me:

• Sleep Cycle app : Records your sleep patterns and wakes you up within 30 minutes of a time you set the night before. In theory the app wakes you up when you’re not deep in an REM cycle so that you can feel more refreshed.
• No snooze button if I can help it: If I fall back into an REM cycle and get woken up in the middle of it, it’s harder to feel well-rested.
• Bedtime app on IOS: The bedtime app on my iPhone is great for when I want to wake up at a specific time and not a second earlier. The sounds are more pleasant than the normal phone alarm and increase gradually in volume.

Next I do a daily meditation of anywhere from 15 to 20 minutes immediately after waking up.

I’ve seen tangible and immediate benefits from this practice. It helps me tune in to what my mind is focusing on at the moment. It has also helped me to observe my thoughts a bit more and not always identify with them. I’ve become more aware of the negativity bias , can understand that my mind is not necessarily me.

Meditation also gives me just a little bit of extra reaction time throughout my day. Perhaps you’ll find the same.

When I’m at home I find sticking to my practice easier, however when I’m on the road it often falls by the wayside, and I’m trying to get back into it now. These things help me:

• Buddhify : Guided meditations for various moods ranging from 5-30 minutes with most in the 7-10 minute range.
• Sam Harris ‘ guided meditations, like this one , for when I’m having trouble focusing on my own. If you’re new to meditation and want to give it a try, check out his blog on the topic.
• Loving Kindness: This is a Buddhist practice I learned from a Vipassana retreat in Thailand . Begin bathing yourself in a glowing light (whatever color you prefer), then expand outward gradually until you’ve encompassed the entire world or even the known universe, sending love out to individuals and groups of people.
• Breath: When the mind wanders, which it almost always does, focus on the breath. When it wanders again, just come back to the breath.

Sometimes my mind tries to talk me out of my meditation while I’m doing it. Sometimes it wins, but each time I stay the course I get more comfortable with the practice. I strive for progress here rather than perfection.

Journaling has become an essential part of a productive day for me. The hardest thing used to be sitting down without any real clue of what I was supposed to do, and then inevitably getting sucked into social media or emails. Now after my meditation as I’m sipping my morning coffee, I set up goals for the day so that when I do finally take my phone off of airplane mode and sit down at the computer, I know exactly what I want to get done. This has helped so much with my productivity!

For some structure with my journaling, I really like The Freedom Journal , which helps me achieve specific goals broken down into ten-day ‘sprints’. Each day you state 2-3 things you want to get done, and each evening you check in again to see how you did.

It took me about a year to really get into the rhythm of journaling, but once I got over the ‘dear diary’ aspect of it I realized it helps me not only for that day, but to look back on my past goals as well to see how far I’ve come, or what I may have forgotten was important.

I filmed a full ‘day in the life’ here if you want to see this routine in action, plus the rest of my daily habits:

Take My Phone off Airplane Mode:

Checking my phone after I’ve already sent my intentions for the day and done my meditation has been an important step towards better productivity for me. When you open up your phone and check your messages, that hands your day and your intentions over to someone else. When you start your own intentions first, then the other information comes in secondary.

When I’m at home I don’t sleep with my phone in the same room. The physical separation helps to reduce my urge to check it first thing in the morning.

Choose My First Morning Task Carefully:

If I can stand it, I don’t deep dive into email and social media before getting my #1 task done for the day.

This helps me to spend less time in the endless vortex of my inbox and more time actually doing the part that I do best, which is filming, photographing, and writing. Almost nothing is so urgent that it needs my attention first thing in the morning.

Usually I try to write or do my creative stuff in the early hours of the day. Another thing that made a huge difference for me was deleting the Facebook app off of my phone. Now I only have messenger and my Pages manager, but no more newsfeed. I can’t recommend this enough!

Now If I want to sign in, I have to  type in my email address and password into the Internet browser on my phone or login using my computer. This stops me from mindlessly opening up my phone and scrolling. I don’t really need to look at my newsfeed, and there’s no benefit to looking at notifications more than once per day. This has saved me so much time and energy! Plus, social media can be such a fake place with only the good stuff showing, and comparing myself to others wasn’t healthy.

I’m not always perfect about this but I’ve become much, much better over the past year.

Exercise is another thing I have found I really need to involve in my daily routine. If I let a few days go by without movement, I find that yet again I get quite antsy and restless. If I want to save time or don’t feel like leaving the house (it happens) I just roll out my mat and do some Pilates from YouTube videos (You can check out the playlists here ).

If I am on the road, as long as I can somehow move I am happy. Maybe that’s walking around the town wherever I am, going for a swim, going for a hike , or whatever is suitable.

Depending on the Day, a Call with My Life Coach:

I remember a friend of mine in Germany teasing me because I have a life coach. “That is so Californian!” he joked.

Honestly having a coach makes such a huge difference and checking in with her allows me to set the tone for my entire week. She helps me to stay accountable, to ask the questions that I should be asking myself in order to have a more successful and peaceful life. She has helped me deal with so many things, from my own negative self talk, to dealing with Internet trolls , and pursuing more healthy habits and even relationships. What I love about her is she never tells me what I should or should not do, she just gives me a new way of thinking about things without opinions or an emotional interest like friends and family members have. This is what a perfect life coach does.

Meal Prep on Sundays:

If I’m traveling eating is simple: I just go out and find something that looks good. However when I’m at home I enjoy cooking, but I can be incredibly lazy about it, too.

Something that has really helped me lately, and to be honest I’m quite new to, is prepping food ahead of time like a big batch of lentils, freezing veggie burgers or lentil ‘neatballs’ , and making breakfast foods that don’t take much time like overnight oats or chia pudding. I’m less likely to let my blood sugar get low before eating if I make it easier on myself!

While I have found that these habits are a blueprint for success for me, I’m in no way saying that this is the only way to be a successful blogger or human being. I have also rarely been able to adhere perfectly to this routine, but when I do, I find that the structure does me good.

What works well for you? I’d love to read your comments!

READ NEXT: What I Never Told You: The Be My Travel Muse Story

About kristin addis.

Kristin Addis is the founder and CEO of Be My Travel Muse, a resource for female travelers all around the world since 2012. She's traveled solo to over 65 countries and has brought over 150 women on her all-female adventure tours from Botswana to the Alaskan tundra.

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07/05/2018 at 11:16 am

Thanks for sharing your personal routines with us. It is very insightful and while the specifics are yours and personally attuned to you the concepts and principles are great ideas for anyone. Also, you have always been great about providing good advice, being a good role model by action and not imposing your ideas on others. I have never felt like you have ever dictated anything to us, always made the case and been humble, and let people decide on their own. I think these 3 things are important to a routine for good health and focus in my experience (from breaking them, can’t leave that out! 🙂 ):

1. Wake up close to same time each day: Keeping that cicadian rhythm I have found is really important. For most people I have found getting up early is the best but I had a dream job for a while (until I got it out of my system) with only one exception, I had to work the night shift! I think it is the hardest thing to shift your sleep patterns. I tried to do that on my 3 day off period (go back to days) and it worked for a while but then I was a wreck. I feel for doctors and others who have rotating shifts. If have to do that, suggest added a few extra hours of sleep a night. If can help it, get up the same time and go to the bed at the same time if you can’t or just aren’t into the early rise, early to bed. 2. For me, I like to put together a list of tasks before i go to bed. I like to shower before bed and wind down for a 15-20 minutes with a good book (not introduction to quantum physics, but something fun and simple (in case you find quantum physics fun, which scarily enough, I do a little but it is hard)) or something relaxing. It leads to a better night sleep for me. The last minutes before sleep though I like to jot down a list of future tasks, the next day or even just whatever is on my mind to do. That empties my mind for the sleep to come. The next morning I am raring to go and attack the list. Sometimes I don’t even need to look at the list, it is already in my head! This like you said, Kristin, is the ideal. I sometimes find myself asleep before I do any of this! 3. Eat a good breakfast, never skip, but wait a few minutes. I wait and eat breakfast 15-30 minutes after I wake up if need to go to work and an hour on weekends. I have to let the stomach wake up even if I wake up starving. That just may be me. My stomach is sensitive. For instance, other than liquids, I can’t eat for 2 hours before I run. Nonetheless, if you don’t follow anything of Kristin’s, eat a hearty, healthy breakfast. What a great way to get going with the day.

On another note, was very impressed with the pole routine in your video. How long did it take to get that strong? The jackfruit meal you showed looked really delicious.

Oh and one more thing I do each day that I started thanks to you and Ashley, I take 5 minutes every day even when I feel like I am at war with the world and appreciate what I have. I stop and look around me (and use all of my senses) and enjoy the “present” (the now). It has helped me a lot (it is different than meditation but can see the similarities). The “present” is truly a present if you appreciate it. It is the one time even in chaos that I realize I have control, it is mine to enjoy.

prabhu says

07/05/2018 at 10:55 pm

the same activity i am daily thinking to do but my work coming between both.. But i appreciate your efforts that you actually does it. Thanks for sharing good motivated blog post.

Sarah C says

07/06/2018 at 7:25 am

Really enjoyed this post. It has given me some good ideas on ways to improve my routine. ? Are you a vegetarian?

Kristin says

07/06/2018 at 8:22 am

I’ve been vegan for a bit over a month now 🙂

Mary B says

07/08/2018 at 4:57 am

Love this. I just moved and am using it as an opportunity to set a new morning routine, instead of just rushing to get to work. I get up at 6:30, do 15-30 minutes of yoga, drink hot lemon water while I get ready for work, serve my pre-made breakfast (all about the overnight oats right now) and read “How to Be An Adult in Love” (which is really reflective and calming) while I eat. I really only shifted my wake up time by about 15 minutes, but it’s given me a chance to start my mornings a little bit more slowly and mindfully.

It’s not perfect – I’d love to add in some meditation time, and I’m terrible about going straight for my phone in the morning (though I at least have turned off work email notifications) – but I’m feeling really good about it! (although the fact that I also automatically wake up at 6:30 on Sunday mornings now is taking some getting used to) I know I’m bad at fitting in yoga/meditation later in the day, so it’s nice to make it my first priority.

07/08/2018 at 10:40 am

I’m all about the overnight oats too! I alternate with chia pudding. Yoga in the morning is a really good idea. I think I should probably do something active too just to start the day and go from sleep to waking.

07/09/2018 at 6:20 am

This was the perfect thing to read on a Monday morning for some motivation. Thanks for sharing!

07/09/2018 at 8:41 am

Glad you liked it!

Anonymous says

Kristen. Love your blog and ideas and words,, very helpful. Keep writing! Good stuff. So happy u are living your dreams!

07/09/2018 at 8:42 am

Aw thank you! <3

Tiffany says

07/10/2018 at 3:36 am

Oh that morning pic of writing and coffee = dreamy! That is what I was doing this morning with a bunch of birds chirping away out the window. Some great inspiration in this post! Thanks.

07/10/2018 at 5:49 am

Same! I love the tree outside.

09/12/2018 at 8:32 am

Another helpful post! You are inspiring 🙂 I have started to do 8 minute taebo workouts from youtube every morning and found that I feel much less tired after doing them and makes me feel more positive about my day.

09/17/2018 at 3:41 pm

Hell yeah! Sounds like a fantastic way to start the day.

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Slow travel morning routine #2: Meditation, daily exercise for your mind

Published by mr. nomad numbers on august 10, 2020 august 10, 2020.

As part of our blog post series about the benefit of a morning routine , we previously covered journaling and how it helps us turbocharge our day. It is now time to dive into meditation and how it provides us with mental clarity, reminding us to live in the present moment as well as practicing gratitude especially towards others. In this post, I will be talking about my meditation practice, explaining what meditation is all about, how I meditate, how much time I spend on meditation, what I get out of this activity and provide you with resources to get you started within minutes! Are you ready to learn about meditation and how it can help you retake control over your day and life?

Why a morning routine?

A morning routine primes me for the day. It is the first thing I do after I wake up to keep me excited and happy about life by staying energized, focused, and sharp. Side note: as slow travelers/nomads who like to change location every 4-6 weeks, it is however a challenge to keep our morning routine as we have to build new cues every time we change our environment.

From a high-level here are the core activities of my morning routine (in chronological order) and the value I get from each of them:

• Meditation / Gratitude : start the day away from distractions, get to a mentally clear and emotionally calm and stable taste
• Exercising & Cold shower : start the day away from distractions, wakes you up, keeps the body in shape, gets the blood flow going
• Journaling : start the day away from distractions, gives me focus and makes me feel good by looking back at my past accomplishments. To learn more about this practice check our post: How 5 minutes of bullet journaling can help you focus and turbocharge your day
• Reading : getting new knowledge by reading some life changing books
• Intermittent fasting : bring energy for the day, by letting the gut rest so the brain can be fully available

This morning routine also has an important hidden benefit of keeping me away from my devices (smartphone, laptop) as the first thing I would do in the morning. While smartphone/laptops are wonderful devices to keep us connected with friends and family they disrupt our changes of starting your day with a calm mind as you get bombarded by a lot of notification from all the apps you have installed on your device. Keep in mind that about 80 percent of smartphone users check their mobile phones within 15 minutes of waking up every morning ( source ). Are you one of them? Well, then it might be time to consider practicing meditation!

Why meditation?

Like exercising keeps your body healthy, meditation is the medicine that keeps your mind healthy . In a world plagued with anxiety and depression, people should ask themselves why they love spending hundreds of dollars each month on gym membership but can’t spend 10 minutes everyday to focus on their mind. Morning meditation helps in so many areas and it is so important that it is the first thing I do after waking up and using the bathroom. Here are the benefits I get from practicing meditation:

• I train my mind to focus
• I create a state of peacefulness within me
• I remind myself let go of any suffering I might have or feel
• I remind myself to stay in the present moment

I’ve noticed that this helps me lower my stress, connect better with others, improve my focus and reduce the chatter that sometimes takes place in my brain.

What is meditation?

There are many ways to meditate. You can practice sitting meditation, standing meditation, walking meditation, laying down meditation and so on. For me, the meditation that works the best when I wake up is sitting meditation and the one I will be discussing here. The underlying mechanisms are the same with other forms of meditation, what usually differs is the execution. 

How to meditate?

• Find a quiet place 
• Get comfortable and prepare to sit still for a few minutes
• Start your practice

Get into it

• Close your eyes 
• Follow one of the techniques below
• Complete your practice & reflect about it (in your gratitude journal )

Here is the quote I reflected on during my #meditation today: “Peace comes from within. Do not seek it without.” – Gautama Buddha. Do you have a #dailymeditation practice? — Nomad Numbers (@NomadNumbers) July 28, 2020

Technique #1 – Breath awareness meditation

In this technique, you pay attention to your breath slowly and deeping, counting your breath or simply focusing on your breath and ignoring other thoughts that enter the mind. Technique #2 – Body scan. In this technique, you would start from the top of your body (from the crown of your head)  and very very slowly scan every every part of it until you get to your feet. I can do a full body scan as quickly as 2 minutes and as slow as 20 minutes! What about you?

Technique #2 – Mindfulness meditation

In this technique, you focus on the present moment by paying attention to your surroundings. It is important that you do not make justment of what is happening around you but instead, acknowledge what is happening and let your mind move on.  Once you get into a solid meditation practice, you can dedicate a practice to a specific purpose.

What to meditate for?

Meditation #1 – training your mind.

• One way to practice meditation is by training your mind to monitor any thoughts passing by, acknowledging them and then letting them go.
• This is quite hard as (especially for beginners) as it is very easier to grab on a thought and then dwell on them for minutes (example: your hear the noise of a car passing by, rather than letting it go and getting back to your practice you think about where that car might be going to, which led you to thinking about the hike you want to do next weekend and who you would like to invite and so on…)
• Mastering this technique takes a lot of practice. 
• How does it help in your daily life? This has been helping me quickly acknowledging with something upsetting happen (like I lost something) and rather than dwelling on that item, I recentrer quickly myself on what 

Meditation #2 – Practicing gratitude

• Another way to practice meditation is by dedicating your practice to someone else.
• Think about the person you want to dedicate your practice towards.
• Start by expressing gratitude towards this person.
• As you go through your practice, think about what you want to wish for (success, prosperity, happiness…) or what you want them to be free from (an illness, a suffering they are going through…) 
• How does it help in your daily life? In positive psychology research, expressing gratitude is strongly and consistently associated with greater happiness! ( source )

How much time does it take?

I started practicing 5 minutes per day and have now been meditating up to 20 minutes every day. If you are a beginner, I recommend starting with 5 minutes to get accustomed to the practice. Once you get comfortable with it, slowly introduce 5 minutes increments until it becomes challenging again. It took me about an entire year of daily practice to go from 5 minutes to 20 minutes, so be patient. Also, people suggest that as little as 8 minutes ( source ) can provide benefits while 20 minutes ( source ) seems to be the sweet spot. 

What is the best way to get started?

You can practice meditation on your own, or – if you are getting started – follow a guided meditation, where someone will guide you through the practice. The best and most affordable way to start with guided meditation is by using FREE apps on your phone. I highly recommend Oak Meditation (available for both iPhone & Android ). I also highly encourage you to take a meditation retreat either in person or online (b/c of COVID19). If you do plan to go to Thailand or are already there, check out any of the following places we’ve been to:

• Introduction to meditation (one day) [Monday or Friday]- Monks offer a full day introduction to Buddhism/meditation at the Wat Suan Dok temple. It is an amazing experience that was very educational. We learned a lot about Buddhism from a philosophy and way of life perspective and we practiced a meditation (sitting meditation, walking meditation and focus meditation). It is a wonderful class, especially if you have zero experience with these concepts. (Register here ) Cost: FREE (Donations are encouraged).
• Meditation retreat (2 days overnight stay) [Tuesday and Wednesday] – If you liked the introduction to meditation or already have some meditation experience and want to bring your practice to the next level, then this will be the next step in your learning process. This meditation starts from the Wat Suan Dok temple but you will be quickly transferred to a meditation center away from the city in a beautiful natural surrounding. The retreat starts with a light intro to Buddhism and then goes into practicing meditations and contemplating your food. It ends with a great Q&A session with monk Phra KK who is an amazing person. Highly recommended! Note: This is a silent meditation so from the time you arrive to the time you leave, you will not be able to speak to your peers. (Register here ) Cost: 800 THB per person + 300 THB for a pair of white pants & shirt (or ~24.6 to 36.3 USD).

For more details: check out our Destination Report: Chiang Mai – Part One: What to do, see, eat and avoid .

Bottom line

Daily meditation: « The real meditation practice is how we live our lives from moment to moment to moment. » – Jon Kabat-Zinn #meditation #dailyroutine #oakmeditation — Nomad Numbers (@NomadNumbers) July 24, 2020

Meditation is a wonderful tool and medicine that is as important for your mind as exercise is for your body . It can be done anywhere, in pretty much any situation and it is entirely free! You can do it for yourself but also dedicate it to your loved ones and it has amazing benefits.

Since practicing meditation regularly about 2 years ago, I’ve noticed a greater sense of calmness, positive attitude, general optimism in life and overall happiness . Meditation has also definitely prepared me to weather storms like the COVID19 pandemic more easily than it has been for other people I know. And while some people might think it is easier for us, since we decided to come shelter ourselves in Taiwan , it is important to remind everyone that – like many of you – how bad the pandemic was going to affect the planet and had no idea what life in Taiwan was going to turned out when we decided to escape Bali . But rather than panicking, we made calm and rationale decision. An approach we are still utilizing today to look at our options for the rest of 2020 and beyond – stay tuned for more on that!. One benefit of being nomadic (and citizen of the world in a way)

If anything, meditation reminds me everyday about the immense chance I have to be alive as a human being on this beautiful planet. Meditation reminds me of the freedom I have to decide what I want each of my day looks like. And even in times of crisis, being a nomad still has a lot of benefits.

What about you? Do you practice meditation and if so what type of meditation do you practice and how long do you meditate? What major change in your day and life have you noticed after starting a meditation practice? Let us know by leaving a comment below!  Note: if you want to know more about my morning routine, please make sure to subscribe to our newsletter (link below) as I am planning on sharing every single element of my morning practice.

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Mr. Nomad Numbers

We are a couple who travel the world and want to inspire people to think differently about the life they can design for themselves through our journey.

Michelle C · August 10, 2020 at 4:34 pm

This post is so useful to all of us as we find ourselves re-examining our daily lives and routines during this unprecedented pandemic. The photos are great as well – is this your first time showing photos of your face, Mr. NN? I remember previous posts explaining how both of you choose not to show your faces online. The decision is totally up to both of you, of course. I’d just like to share feedback that I am glad to see your face and think it adds a personal and relatable touch to an already fantastic blog!

Mr. Nomad Numbers · August 11, 2020 at 3:35 am

Hi Michelle. Thanks for your comment and for pointing this out. It is actually the second time I am sharing my picture publicly.The first time was last week in our latest YouTube video (included at the end of our last post) where you can see and hear me speak French for a solid 3 minutes 🙂

At this point I am experimenting since we have so much content we share with friends and family that we can’t share with you all because we would have to mask our faces to remain anonymous. If people find our blog more personal and relatable we might consider do more so this is great feedback. We are still a relatively modest blog so the risk we face with someone hunting us down is still relatively slow but who knows. If you have feedback on this feel free to share! The Tim Ferris article about where he shared the trouble he seriously got into has he started become modestly popular has made us think for sure! ( https://tim.blog/2020/02/02/reasons-to-not-become-famous/ )

Michelle C · August 15, 2020 at 3:05 pm

Thanks for pointing out your last Youtube video – I’d missed that! What a wonderful video that makes us all want to go biking outside to enjoy nature 🙂

I’ve read the Tim Ferris article before too, and it’s a great cautionary tale. I agree that it can be better safe than sorry. I guess taking it slow and continuing to measure peoples’ responses will help you decide what makes you feel most comfortable!

Mr. Nomad Numbers · August 16, 2020 at 1:12 am

Definitely!

Slow travel morning routine #3: Long Form Journaling — Nomad Numbers · February 28, 2022 at 3:07 pm

[…] routine, we previously covered bullet journaling and how it helps us turbocharge our day and meditation: the daily exercise for your mind. It is now time to dive into another routine we’ve been experiencing: long form […]

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How to maintain your morning routine when travelling

The secret to sticking to your morning routine even when travelling is to be armed with a travel-ready routine

When travelling, it can be difficult to keep up your morning routine, unless you consciously plan for it ahead of time and pack your bags and mind accordingly. It helps to have a special morning routine in place, regardless of how similar it is to your at-home routine, that fits your needs while you’re on the road.

“Strangely, I wake up much earlier whenever I‘m away from home. I always feel inspired after a productive trip and think that I’m going to be a ‘new me’ when I get home and wake up every day at the crack of dawn, but I inevitably go back to my old ways within a week.” — Jing Wei, Illustrator

Here are tips to consider when travelling and staying in a different environment

Working out of a hotel room can make you more productive.

This is especially true if you’re travelling alone, because when you work from a hotel room you eliminate all your at-home distractions. Andy Hayes, a premium tea seller, notes: “I find hotels to be a great place for quiet, mindful morning moments, as there is no temptation to clean out the refrigerator or reorganise my desk.”

If you want to add some familiarity to your morning routine in a hotel room without providing too much of a distraction, consider travelling with an electric kettle or blender so you can make your favourite drink without having to leave your room.

Do some smart scheduling ahead of time

Schedule your flights to make sure your morning routine is not disrupted. Or, if you know you sleep well on planes, schedule them so you travel overnight and land at your destination relatively early in the morning, so you can enjoy an active out-of-doors morning routine from the moment you disembark. If you know that you never tend to work well in different environments, you may choose not to travel at all when you’re in the middle of an important project, instead choosing to protect this time and ensuring that any travel is scheduled for afterward.

Make a plan and stick to it

This can be hard to implement on the fly once you wake up in your hotel room, so if you travel a lot it might be a good idea to keep a simple morning routine at all times. That way it won’t require much adaptation when you’re away from home.

“My schedule is dynamic, so I have to be prepared to adapt. I keep a suitcase packed with thin gym shoes and socks and workout stuff so I can weave that into my schedule when I travel. I’m pretty disciplined about sticking to it.” — Kevin Warren, chief commercial officer at Xerox

If you travel only occasionally and therefore want to keep a bulked-up home routine, think about what key habits from your morning routine you can still do on the road — meditation , yoga , or light stretching —and plan to include this in your routine when you’re away from home.

Don’t beat yourself up

Don’t beat yourself up about not perfectly following your morning routine [or even a shortened version of it] while on the road. Whether you’re staying in a hotel room alone, or sleeping on a friend’s couch, you may find that you’re just not as efficient away as you are at home. That’s okay.

“Routines are funny things. Following them causes a certain level of stress. Not following them causes a different level of stress. Either way, I’m never totally comfortable.” — Steven Heller, Former Art Director of the New York Times Book Review and Co-chair of SVA MFA Design Program 

The next time you’re planning a trip to stay with friends or relatives, remind yourself of Benjamin Franklin ’s famous quip from Poor Richard’s Almanack : “Fish and visitors smell after three days.”

Get in and out of there as soon as possible, and abide by their morning routine while you‘re there. Writer Paul French puts this rather wonderfully: “Dawn can be an unforgiving hour to be cluttering around in someone else‘s home. I‘ll just do what I can without waking people or riling anyone’s cat.”

There are a couple of instances on the road when you‘ll want to throw all notions of following your morning routine out the window in favour of enjoying the here and now. These are:

I. When travelling for important work meetings and events

2. When travelling for pleasure.

Regarding the first instance, many of the people we spoke with noted that when they are travelling for work, their wake-up time mostly depends on why they’re travelling in the first place. And so it should be, especially if you’re only away on business for a day or two, and the reason you’re away is especially important to your company or career. In this situation, take this time to work as hard as you can, sacrificing all but sleep.

When travelling for pleasure , just go with the flow. Unplug as much as possible on vacation. If you’re visiting family members [especially those you don’t see very often], enjoy the time you’re there with them instead of fretting over your morning routine falling by the wayside.

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Home » Budget Travel » Travel Fitness: The Broke Backpacker’s One-Stop Method to Success (2024)

Travel Fitness: The Broke Backpacker’s One-Stop Method to Success (2024)

You want to know the biggest drawback of travelling?

Habits you’ve worked hard to build get broken, routines get interrupted, and temptation is all around. It’s easy to eat poorly and sleep rarely. Before you know it, your defined biceps and chiselled abs are covered in a layer of Bintang beers…

And once you lose momentum? Well, it’s way easier to stay fit than to get fit.

But travel fitness also doesn’t have to be complicated! So today I’m going to run you through some quick, effective, ways to keep fit on the road. Because ultimately keeping fit while travelling is the best thing you can do for yourself mentally and physically .

And, y’know, the sexy smush times get better when you’ve been keeping fit. 😉

Keeping up my fitness while travelling has been a  game changer for me personally. I feel more energised and have noticed huge benefits from having SOME kind of routine whilst on the road. I workout daily (even if it’s just for 20 minutes) which, alongside my journalling practise, has become the best thing I do for my overall happiness.

Alright friends, that’s enough jibber jabber, let’s get stuck into it –  it’s time to share the simplest ways to staying fit on the road .

You don’t need a fancy guru or fitness influencer style workout. Just a good set of habits 🙂

The EPIC System for Travel Fitness Success

Now we talk gainz and travel fitness, bonus steps, bonus tips, yay, final thoughts on staying fit on the road.

First things first, we need to talk about mental AND physical health. Ultimately, if you aren’t taking care of your headspace your body is unlikely to look its best…

Binge eating, shit sleep, too much drinking, and general spirals of despair – this doesn’t lead us to juicy gains.

Ideally, you want to practise mindfulness and be aware of where your mental state is at. I don’t have any secrets or tricks to staying mentally fit. But I do have a routine that keeps me in balance.

The Mental Health Routine aka the Prerequisite to Gainz

The number one thing that I’ve noticed improving my headspace is having a morning routine. There’s a tonne of science behind the usefulness and benefits of a morning routine. They help you focus and improve productivity; they lower your stress by combatting forgetfulness and increasing your confidence.

Everyone’s morning routine will look a little different.

I think the best routines have are:

• Some kind of mindfulness or meditation (for me, it’s sitting in my ice bath and reading my affirmations)
• Journalling
• Moving my body

How did I get to this routine? By habit stacking. I picked small, achievable tasks – like five minutes of mindful breathing – and linked them together. This chain of habits turned into a routine that clears my mind each day. Starting each day with a clear head not only makes you less of a grumpy bum before you’ve had that caffeine fix, but it also sets you up for mad physical fitness improvements.

If you’ve got a clear head to start your day, you’re less likely to spiral into the weird and uncomfortable anxiety states. You can keep an eye on the unhealthy feelings and deal with them before they tell you it’s a good idea to smash ten beers, two pizzas, and a bump of ketamine for good luck.

Ultimately, it is so worth putting the time into your mental health and building a habit stack – start with some affirmations, journaling, and maybe have a crack at writing your own manifesto .

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Ok, so you’ve got your journalling and a morning routine down, now it’s time to get hot and sweaty 😉

Step 1: Suit Up

First things first, I strongly recommend buying a travel-friendly yoga mat. Personally, I travel with this badass yoga mat : it’s grippy and fast to pack away, PLUS compact enough to get inside my pack if I want it to (which I always do on flights).

You need to set up a space in which to exercise. In theory, this can just be the ground, but I find having a mat acts as a little Pavlov-dog reminder to yourself that this is where you exercise. Doesn’t matter if you’re high in the Himilayas or deep in the Guatemalan jungle: when you see your yoga mat, you know it’s time to work out.

If you’re sans-yoga mat, well, exercise anyway! Throw a towel down, or a shawl, or even borrow the hostel’s yoga mat (hostels and yoga mats go together like backpackers and beers). And, you can always just go for broke on the bare ground. All you’re doing is toughening up your hands! You just have to tell yourself: this is my exercise space . It’s time to go hard or go home, and I’m not going home.

Step 2: Make TIME

To stay fit while travelling, you need to put in the time . A good baseline is 30 minutes of exercise, four times a week. You can achieve quite a lot with this!

The best way to achieve this, which often runs counter-intuitive to the life of a traveller, is to set a routine. Routines are POWERFUL tools for personal development overall, however, they’re key to working out on the road. So just as you do your morning routine for your mental health, so you set a routine that shreds you into awesome physical health.

We’ll swing back to routine tips later, but think: when’s roughly the only time of a day that a traveller can predict peace and solitude? The morning.

Plus, you’ll see more sunrises. 🙂

Step 3: Burpee Like a Boss!

Burpee like a boss. Burpees are boss. For those of you that don’t know, this is how to burpee .

Burpees are your new best friend – this incredible movement improves strength, cardio, and endurance. There is nothing as time-effective as burpees for spiking your heart rate with no equipment. Plus you can pop a burpee routine ANYWHERE: bus stops, airports, the 40 million piss & snack stops the buses in India make.

I recommend training burpees twice a week , using one of the below formats. I popped my records in there in case anybody wants to try and beat me. 😉

• 100 burpees for time (my record is 4:30). 
• 7 minutes max effort burpees (my record is 140). 
• 50 burpees as fast as possible, rest => 2 minutes, 40 burpees as fast as possible, rest => 90 seconds, 30 burpees as fast as possible, rest => 60 seconds, 20 burpees as fast as possible, rest => 30 seconds, 15 burpees and finish.

Honestly, burpees are fucking epic for training with no equipment – these make them the perfect exercise for travelling. Again, slap a burpee set down anywhere in your travels. Except in queues at immigration. The bloated bureaucrats don’t like to be reminded of how feeble their form is in comparison to the jacked-up legend popping burpees in their queue. Yeah, it never ends well.

Step 4: Train in Tabatas

Heard of Tabata training? It’s the secret ingredient that Mr Krabs always hid; it’s the eleven secret herbs and spices of your travel workout routine.

First discovered by the Japanese scientist Dr Izumi Tabata and his stalwart team of researchers (at the National Institute of Fitness and Sports in Tokyo), Tabata training is the level-up your workout routine needs.

Essentially, Tabata is taking any singular exercise and pushing it to its max with an intensive (but short!) routine.

The format is simple you do 20 seconds of maximum effort with 10 seconds off. You do this eight times and boom! Tabata complete.

I lean HEAVILY on Tabatas. I choose two to four exercises and then cycle them across two to three Tabatas. That’s just 8 -12 minutes but it can be as intense as you choose to make it…

Some of my favourite Tabata pairs include:

• Hollow body hold and high plank
• Squats and banded bicep curls
• V-ups and sprinter crunches
• Oblique crunches
• Jumping jacks and mountain climbers

I normally travel with some Athena strength bands which allow me to do shoulder mobility work as well as banded bicep curls and tricep curls. They are well worth having if you’re serious about working out on the road. 

But really, you can chain any two movements and make it tough. Sweat it out, amigos, just get it done!  Tabata the thali belly away.

Another hack is to buy some piece of travel fitness equipment that fits in your backpack, and can be set up anywhere you are, and incorporating it into your Tabata’s.

A classic option is to get some form of resistance equipment such as the TRX HOME2 SYSTEM .

The Power Workout

Honestly, if four times per week, you do 10-15 minutes stretching, followed by one of the burpee workouts above, followed by four Tabatas? You’re golden.

And the beauty about this is that it’s FAST, it’s effective, and you can do it anywhere.

Just what a traveller needs!

If you want to take your training to the next level I can personally recommend Wanderfit Fitness Programming . This is run by a good friend of mine and one of the best athletes I know; it’s perfect for travellers wanting customised programming that fits their needs. 

Step 5: Get a Fitness App

One hack that I recently came across, was to start using a fitness app to help me stay fit on the road. The beauty of this approach is that you can use the app to find a routine that is suitable – ie, a work-out that requires no equipment or one that can be executed with very limited space.

Using an app also means that you get the chance to mix things up rather than simply going through the same boring routine day in, day out. Personally, I currently use the TRX “Training Club” fitness app that offers a wide array of different routines ranging from HIIT, Core, Yoga and strength. Check out the app by hitting the button below;

Step 6: Get Outside! (And go trekking!)

For me, the mountains are my happy place. Whenever I’m backpacking Pakistan , or another country full of dope mountains like India or Nepal, I always make time to head off for a trek into the mountains and usually this is a great time to lose a few pounds and come back leaner.

Plus, mountain sunrise views are the best kind of views…

If you can’t go on a gruelling mountain hike, then be sure to take a walking tour of the newest city you’ve found yourself in.

Walking and cycling tours offer you a chance to get some exercise, whilst exploring, having fun and making friends. I have done some kind of walking tour in cities across the world.

While I was out living the freaking dream and exploring San Francisco , I joined a cycling tour. And man oh man, riding over the Golden Gate Bridge at sunrise no less… A dream come true!

The good news is that part of life on the road is staying active. Day hikes, spontaneous adventures, worming your way on and off those aforementioned Indian buses with a 20-kilo backpack on your back. So even if you do indulge in that chocolate covered churro for the eighth day in a row, you’ll still be able to keep nice and active!

But tips are always good, and life hacks are even BETTER. (Muahahaha!)

So I gotchu! I gotchu some good-ass tips and life hacks to getting your five-step fitness routine flowing. These are the tips that will improve your travel fitness.

Travel Fitness Tip 1 – Soft Exercise and Routines

Staying fit becomes a lot easier if you constantly engage in soft exercise. What is a ‘soft’ exercise? It’s all the activity you do off your exercise mat. It’s taking the stairs, having lots of sex, or getting up for an early morning sunrise hike. Heck if you are up for the adventure you can even travel with a skateboard instead of taking the bus.

Increasing your soft exercise is super useful as it can make up for the loss of routine that impacts your ability to get your ‘hard’ exercise routines done.

Whilst the sense of “timelessness” that you find when travelling is a rare and beautiful thing, it can take its toll on your wellbeing leading to inertia, lack of exercise, and excess drinking. So along with increasing the amount of soft exercise you’re engaging in, it’s important to set a routine to help you get your workouts on the road accomplished.

Keeping a routine can be as simple as setting your alarm for the same time every day. Sure, whilst you may not need to shoot up at 7 am to go to work, you certainly don’t need to languish in bed until 10 am either.

When I’m on the road, I usually set my alarm for 8 am each day, jump out of bed and force myself into a 15 minute Tabata. If you don’t have the space or energy for the Tabata, at least you’re up and out of bed with more time under your belt to get moving.

The Ultimate Routine Hack: Volunteering!

Another way to keep some routine is to do some volunteering. You have a reason to get up, and deadlines to meet, and this will do absolute wonders for your focus. Plus it’ll also help you to limit the drinking and avoid the classic backpacker traps.

Of course, if you find a physically demanding project then that’s a bonanza bonus! Digging wells and planting seeds is bloody hard work but it does help keep those abs nice and tight…

On top of the benefits for your physical health, volunteering affords you a wonderful opportunity to give back to the community you’re staying in. When you’re looking for a meaningful project, make sure that you read the reviews and go through a reputable site. I’d personally recommend using Worldpackers .

Their website is easy to use and while they don’t have the range of the Workaway website, they’ve got more meaningful projects with good references.

Pluuuuuus, broke backpacker readers get a sexy discount when they sign up. So click that link and get into an ab shredding routine that also gives something back to the world!

Worldpackers: connecting travellers with  meaningful travel experiences.

Travel Fitness Tip 2 – Diet is Everything

Look, at the end of the day, you can’t out-train a bad diet. What you put in yo’ belly is KEY.

The usual advice applies here: Avoid sugary drinks and beer! Liquid calories are super hard to keep track of, don’t provide you with any nutritional benefit, aaaand cover your shiny abs in a layer of blubber. Stick to plain old water to re-hydrate – and plain old gin and tonic to get tipsy!

Excess drinking and party drugs on the road are pretty standard for a lot of backpackers. Most hostels have bars and, usually, they are filled with interesting, beautiful people you want to interact with. And, in the absence of a job or any responsibilities to keep you on the straight and narrow, the temptation to hang out all day in the hostel bar can be all too much to resist.

I countenance the urge to drink too much by setting a basic ground rule when travelling: don’t drink more than 2 days in a row .

If you find you are drinking too much, then make an effort to find hostels with limited social facilities and sign up for as many day trips, hikes, and activities as you possibly can. Oh, and avoid Brits and Aussies at all costs! Or, you know, go on a deeper adventure to somewhere with less party culture but more true adventure opportunities; like Iran for example.

Extra Nutrition Points

Aside from keeping on top of the drinking, you want to make sure you’re keeping on top of your nutrition . This doesn’t mean you can’t eat the churros, or that you need to obsessively track your calories. But you want to make sure you’re getting enough protein, good fats, and enough carbs to keep up your energy.

Protein, fat, and carbs are the three micronutrients that are crucial to your ability to build and maintain muscle. And good muscle means better fitness. At every meal try to eat unprocessed foods that are low in sugar and that target each of these three macros.

Also, you may want to look into intermittent fasting : it can be a game-changer . There is a fair bit of science behind the way that intermittent fasting helps you to lose weight and control your blood pressure. It’s also pretty easy if you’re on the road to avoid food for a bit as well.

Of course, you are travelling so remember my golden rule: everything in moderation including moderation . 😉 Besides, if you eat enough dodgy thali you’ll probably get Giardia and then poof! All that belly fat will vanish in one painful food poisoning session…

Travel Fitness Tip 3 – Rock Out!

Rocks are your best friend… Whenever I find a good rock I always tend to pick it up and, depending on the situation, throw it around. It’s a great way to get some impromptu strength training.

There’s nothing quite so primal and satisfying as lifting a heavy rock above your head. I AM MAN. THIS MY ROCK.

Also, the HIIT Tabata training and the burpees are great for getting your heart rate up. But keeping fit goes well beyond cardio. You need to engage in strength training on the road if you want to keep those big muscle gainz you earned in the gym.

The way that you build muscle is by spending time under tension aka lifting heavy shit. The longer you lift heavy things, the bigger your muscles. But, you don’t want to be weighing down your backpack with 40-kilogram dumbells. Which is why when you see a rock, you lift that bad boy!

For s spicy little extra something from me to you, here are my favourite Tabata tracks to get me going…

Ultimately, you are on your travels to have fun and to explore a new place! And everything in moderation including moderation so don’t worry if your fitness slips too much! You’re not going to remember that year that you put on a few kilos. No, you’re going to remember the year you booked a one-way ticket and saw a sunrise in a foreign city while eating chocolate croissants.

But if you keep travelling and spending long portions of your life on the road, it’s time to dedicate a routine to your travel fitness. It doesn’t need to be anything extravagant. Simply budget four half-hour sessions per week to HIIT and strength training and eat well.

Getting good foods, good gainz, and good sleep will do freaking WONDERS for your mental health – not to mention will keep you looking gooood without a shirt on. 😉

Whether you find a gym in one city, run the London marathon , climb up the mountain in another, or simply stick to your dedicated exercise mat, you’ll be sure to feel the benefits of working up a sweat.

Good luck staying fit amigos! It’s a game-changer!

And for transparency’s sake, please know that some of the links in our content are affiliate links . That means that if you book your accommodation, buy your gear, or sort your insurance through our link, we earn a small commission (at no extra cost to you). That said, we only link to the gear we trust and never recommend services we don’t believe are up to scratch. Again, thank you!

The Broke Backpacker

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14 Comments

Great information here! It’s always good to hear other people’s thoughts about how to stay in decent shape on the road.

Hell yeah on rock workouts… and on having sex to stay fit. Get your rocks off and get your rocks up, right?

On your travel WODs, do you keep track of best times / max reps for each?

I’m a meticulous fitness journaller and journal almost everything, so yes 🙂

I’ve been a digital nomad for the past four years and a martial artist for the past 20 years. Martial arts practitioners love to skip and I always have my skipping rope on me.

Well, nice information and great tips here. It seems as if nature provides outdoor enthusiasts with a natural gym! I think I would also add things like opting for hitchhiking between towns, as well as riding a bicycle to see around as opposed to taking a bus or a car.

This is really Smart! Especially if you do not have access to a gym! Although no Sugar may be a bit hard unless you try living off the land! 😀

Really cool post. Staying fit and working out is definitely not the easiest when travelling. I may also try a few of these at home! 🙂

Excellent ideas, Will! Trekking seems like an awesome activity. Do you have any tips I should consider before undertaking it?

I love your frog-stand photo on the rock – awesome! Very nice review of exercises which can benefit every traveller! Cheers Jason

Hey Will…haha love the title of your blog. But seriously thank you for the tips for those of us who like to travel and keep in shape. Btw what footwear do you use for trekking?

I’ve been using North Face hedgehogs for ten years – epic trekking shoes.

Some great tips for staying in shape while traveling, thank you!

I think we don’t need to spend more money for the gym. You can also do some intensive work out at home like 5-10 Minutes daily. That will good enough to maintain your body.

I hear ya. I love staying fit on the road. I call my blog HotMamaTravel after all haha! I with you on finding ways to work it out with fun activities like sex, but avoiding beer??? No can do. I’d rather work out harder or have more sex! Hahaha! Thanks for tips for keeping Hot Mamas hot!

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How to Create a Morning Routine and Stick To It [The Ultimate Guide]

Want to start your day on the right foot?

The simplest way to do that is to create a morning routine.

That said, one of the biggest mistakes you can make is to follow a morning routine you find on a website or YouTube.

Instead, you should create a morning routine that aligns with what you value in life . 

So in this article, I will give you a simple seven-step process you can use to create a routine that works for you and will become a permanent part of your daily habit routine .

Now, if you’re not a reader, then watch this video that provides a brief overview of the steps that we cover in this article. (If you watch the video, be sure to also check out the resources and tools throughout this article.)

Okay, let’s get started…

Table of Contents

Step #1. Identify Your Current Challenges

What do your mornings look like right now?

Are there some habits you want to keep doing?

What are the things that you do that are holding you back from starting off the day on the right foot?

Get an idea of your do s and don’t s by reviewing your current behaviors and separating the good habits from the bad.

If you’re among the 57% of people who hit the snooze button each morning, you’re literally starting your day off by procrastinating.

Or, maybe your alarm goes off and you roll over, pick up your phone, and start checking your email.

Or , you go straight for social media.

If you’re like me, you can easily get lost in your phone, spending half an hour scrolling aimlessly and wasting time.

And if you’re not sure what types of habits are considered “bad,” then here is a video that profiles ten self-destructive behaviors people do in the morning that can ruin their day:

Now, once you eliminate the bad habits like the ones mentioned in the video, you’ll have a lot of extra time that can be devoted to creating a positive morning routine. 

You have to intentionally let go of these bad habits in the morning and, if you have to do them, save them for another time.

So reserve your mornings exclusively for positive habits such as exercising, reading things that you find interesting, doing daily journaling, meditating, and focusing on your important projects.

This leads us to the next step…

Step #2. Pick Habits That Are Important To YOU

Think back to the beginning of this article.  The one thing that I cautioned you to not do is blindly follow a random morning routine that you find on a website or YouTube. But as Jim Rohn once famously said: “Success leaves clues.”

In other words, while you shouldn’t follow the exact morning routine that some person recommends, you should pay close attention to the habits that many people recommend.

So what habits should you pick?

Well, researchers have found that one of the most common components of a successful morning routine is its ability to be simple and straightforward.

Specifically, a good morning routine should set you up for the rest of your day, align with your “why” and relate to your important goals.

The truth is there is no one-size-fits-all solution when it comes to a morning routine. 

Instead, you should pick and choose which elements of the routines that you come across that are valuable to you, depending on what you want from your life.

In other words, your morning routine should include activities that support your goals, values, and the things that make you happy.

To get started, watch this video to learn about the 12 best morning routine habits and then pick a few that match your personal preference.

Moreover, here is a list (with links) to specific habits that can help you succeed in life:

• Focus on your “one thing”  ( Watch the video about this principle. )
• Take a morning walk ( Read this article about the 7 benefits of morning walks .)
• Complete a light exercise routine ( Check out these 11-morning exercise suggestions .)
• Journal ( Here are 35-morning journal prompts .)
• Review your goals ( Check out our ultimate guide to setting SMART goals .)
• Practice gratitude ( Here are 50 ways to do it and here are 155 gratitude journal prompts .)
• Read a nonfiction book ( Check out this article to learn how to read more books and retain the information .)

Now if you’re still stuck with habits to pick, then I recommend spending a little bit of time to identify what you value and what’s important to you.  Here are two articles that can help:

1.  The 5 Core Value Quizzes to Identify What’s Important to You

2. The 12 Steps to Find Your “Why” in Life

Step #3. Focus on a Few Habits (At First)

Start your morning routine with just two or three habits.  This is important because you don’t want to create a routine where you’ll feel overwhelmed on those mornings when something unexpected comes up.

To be honest, the last thing you want is to feel rushed during your routine or struggle to get out of the door on time.

You want your routine to be relaxed enough that it sets the tone for the rest of the day.

Once a habit starts to come naturally, add another habit that makes sense.

Keep doing this until you find the right combination of habits with enough time to complete each one.

Step #4. Schedule Your Morning Routine  

It’s important to be intentional about your morning routine and schedule it at certain times throughout the week.

That’s why you should treat it like any other important activity on your calendar. 

In other words, you should schedule it at a specific time each day and make sure you have enough time to complete it.

To get started, I recommend scheduling at least 30 minutes for this morning routine.

Now you might be saying to yourself:

“I don’t have an extra 30 minutes each day.”

Well, there are two things you can do to find more time.

First, you can get to bed 30 minutes earlier in the evening. 

You’ll discover it’s not hard to create an evening routine where you consistently get to bed early and wake up feeling refreshed.

And if you’re someone who struggles with getting up in the morning, then here’s a video that walks you through the process of waking up at 5am without feeling tired:

The second strategy will be a challenging one — you need to proactively remove many of the distractions from your life.

Let’s face it:

If you’re like most people, you probably wake up in the morning and immediately pick up your phone and start scrolling through a variety of apps. 

You might hop over to Facebook or look at pictures on Instagram.  Or perhaps you start reviewing your work emails.  Or maybe you pop over to your favorite news website and scan the headlines.

My point is it’s easy to waste a lot of time in the morning that could be redirected to building a great morning routine. 

So it’s important to proactively remove these distractions from your life.

If you’d like to learn how to do this, then watch our video on the 7 ways to prevent distractions from your life:

Step #5. Have an Evening Routine

You want to be well-rested to prepare yourself to tackle any day.

So in addition to having a morning routine, you should create a brief evening routine that helps calm your mind and prepare your body for sleep.

You can start by prepping each night for the next morning.

Plan what you’ll wear the next day, pack your workout clothes (if you exercise outside your house), pack your lunch and everything you need for work, and tidy up the house so you don’t get sidetracked with cleaning when you wake up in the morning. 

To learn more about what to do at night that will set the tone for the next day, watch this video to discover nine habits you should follow each evening:

Step #6: Focus on Consistency

The most important aspect of a morning routine is consistency

That’s why you should make the commitment to never miss a day of your morning routine…

…EVEN if that means you only complete one five-minute habit on some days .

A quick strategy to stay consistent is to apply the “don’t break the chain” principle that’s discussed on this page .

The idea here is to get a wall calendar, then put a red X over each day where you successfully complete a morning routine. 

Soon enough, you will have a chain of red Xs that serve as a visual reminder of the consistency habit that you’re building.

Now, while consistency is important it’s okay to break the rules once in a while.

If you’ve followed a routine for the entire month, don’t stress out if you decide to take a weekend morning off to sleep in , splurge on a big breakfast, and do almost nothing productive at all.

An occasional interruption to your morning routine can be healthy.

And chances are, you’ll be eager to get back to your morning routine after taking a day or two off.

Finally, if you prefer a different method to track your morning routine, then check out these posts and try one of the tools we mention on these pages:

• 9 Morning Routine Apps to Start Your Day Right
• 11 Printable Morning Routine Checklists
• 15 Morning Routine Charts to Track Your Habits

Step #7: Make Frequent Adjustments

While it’s important to be consistent; it’s equally important to focus on habits that are personally relevant.

So if you find yourself “dreading” your morning routine, then it’s probably because you’re focusing on the wrong habits.

This is where you can use procrastination to your benefit.

There will be times when you might miss a day or two and feel a lack of motivation to get started.

When this happens, take 30 minutes to figure out why you feel like procrastinating on your routine.

Specifically, ask yourself a few questions:

• What challenges am I facing in the morning that prevented me from getting started?
• Does each of these habits align with my goals?
• Am I spending too much time on a certain habit?
• Are there any other habits I want to focus on?
• Do I feel rushed in the morning because of my routine?

All these questions are important because they will help you make adjustments to identify the habits to eliminate and new ones you can try.  So don’t be afraid to drop certain habits. Or try new ones. Or even start from scratch with a whole bunch of new habits. 

Keep doing this until you’ve perfected the perfect morning routine.

Before You Go…

So there you have it — the 7-step process to creating a customized morning routine.

Just remember that your morning routine shouldn’t be identical to your friends, family members, or something you found online. Instead, it should be tailored to the specific goals and plans that you have for your life. 

Finally, if you would like to learn more about mastering a morning routine, here are a few other articles worth checking out:

• 71 Morning Routine Habits to Successfully Starting Your Day
• 7 Benefits of Waking Up Early [Video]
• 5 Morning Routine Mistakes That Can Ruin Your Day [Video]
• How to Create a Morning Routine for Your Kids [Video]
• 11 Morning Routine Habits to Lose Weight and Feel Great [Video]

Morning Carpool

21 Daily Habits You Need to Stop Doing Immediately

Posted: April 20, 2024 | Last updated: April 20, 2024

Imagine having a toolkit that could transform your daily life into something extraordinary. Small tweaks can lead to massive improvements in how you feel and function every day. Let’s explore actionable tips that promise to elevate your everyday existence.

Prioritize Sleep

Quality sleep is foundational for good health. Aim for 7-9 hours per night to rejuvenate your body and mind. When you are well-rested, productivity and mood both improve significantly.

Adopt a Morning Routine

Start your day with a consistent routine that energizes you. This might include meditation, exercise, or reading something inspirational. A structured start can lead to a more productive and focused day.

Manage Your Finances

Taking control of your financial situation can alleviate stress and secure your future. Create a budget, save regularly, and invest wisely. Financial stability allows more freedom and peace of mind.

Eat More Greens

Incorporating more vegetables into your diet can dramatically improve your health. Greens are packed with vitamins, minerals, and fibers that help your body function optimally. An improved diet can lead to better energy levels and reduced disease risk.

Stay Hydrated

Drinking enough water is crucial for maintaining your health. It helps to flush out toxins, improve skin health, and aid digestion. Aim to drink at least eight glasses a day to keep your body hydrated and functioning well.

Practice Mindfulness

Mindfulness can transform your mental state, helping you enjoy the present moment more fully. Regular practice reduces stress and improves overall happiness. It can be as simple as spending a few minutes each day focusing on your breath.

Exercise Regularly

Regular physical activity is key to maintaining health and happiness. It not only strengthens your body but also releases endorphins, boosting your mood. Find an activity you enjoy and make it a part of your routine.

Declutter Your Space

A cluttered space can lead to a cluttered mind. Take time to organize and remove unnecessary items from your home. A tidy environment can significantly enhance your mental clarity and calm.

Limit Social Media

While connecting online has its benefits, too much time on social media can lead to anxiety and dissatisfaction. Set specific times for checking social media and stick to them. This discipline can free up time for more meaningful activities.

Learn Something New

Learning new skills can stimulate your brain and add excitement to your life. Whether it’s a new language, instrument, or craft, the challenge of learning keeps the mind sharp. Plus, it’s fulfilling to see your progress.

Connect with Nature

Spending time in nature can improve your mental and physical well-being. It reduces stress, enhances mood, and increases physical activity. Try to make time for outdoor activities like hiking, gardening, or simply walking in a park.

Helping others not only contributes to the community but also enhances your own happiness. Volunteering can provide a sense of purpose and connection. Find a cause you care about and dedicate some time to it.

Set Clear Goals

Having clear goals provides direction and motivation. Break your goals into manageable steps and celebrate small victories along the way. This approach keeps you motivated and makes large tasks less daunting.

Reduce Sugar Intake

Cutting back on sugar can have a profound impact on your health. Excessive sugar consumption is linked to numerous health issues, including diabetes and heart disease. Reducing sugar can lead to better energy levels and overall health improvements.

Foster Meaningful Relationships

Invest time in building strong and supportive relationships. Meaningful connections with friends and family are key to emotional well-being. Prioritize people who lift you up and support your growth.

Practice Gratitude

Regularly expressing gratitude can shift your focus from what you lack to what you have. Maintain a gratitude journal or take time each day to reflect on things you are thankful for. This habit fosters positivity and contentment.

Take Breaks

Regular breaks throughout the day can boost your productivity and reduce burnout. Whether it’s a short walk, a cup of tea, or just stepping away from your desk, breaks are essential. They help you return to your tasks with renewed energy and focus.

Listen to Music

Music has the power to elevate your mood and inspire. Listening to your favorite tunes can provide a mental escape and reduce stress. Make music a part of your daily life, whether it’s during work, exercise, or relaxation.

Limit Alcohol Consumption

Moderating alcohol intake can significantly improve your health and social interactions. Excessive drinking can lead to numerous health problems and impair judgment. Enjoying alcohol in moderation can enhance social gatherings without the negative effects.

Engaging in artistic activities can be incredibly therapeutic. Whether it’s painting, writing, or crafting, creating art allows you to express emotions and reduce stress. It’s a fulfilling way to channel creativity and unwind.

Get Regular Check-ups

Regular health check-ups can catch potential health issues early. Keeping track of your health helps you make informed decisions and maintain your well-being. Preventative care is less costly and better for long-term health than treating problems as they arise.

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How To Create an At-Home Morning Stretch Routine

Health & wellness.

Plus, expert commentary on the benefits of morning stretches.

Have a morning routine? If you tend to brew a cup of coffee or hit "play" on a wakeup playlist, consider doing a morning stretch routine beforehand.

Flowing through some gentle movements at the start of your day will not only help to prepare your body for movement — of any kind — but it may also help improve flexibility over time. Read on to find out how to design a regimen that will work best for you.

(Related: Five Simple Ways to Create a Relaxing At-Home Yoga Space )

First, Plan Your Morning Stretches

1. decide how much time you have.

If you only have a couple of minutes — don’t sweat it. If you can spare more time, “anywhere from five to 15 minutes is a wonderful place to start,” said Kyle Kercher, Ph.D., C.S.C.S., P.M.P., assistant professor of sport management at the School of Public Health-Bloomington, Indiana University.

“Start small and slowly build up from there, while being realistic with what you can fit into your morning routine. Some is always better than none when it comes to stretching and exercising,” Kercher said.

2. Pinpoint Which Areas Need Attention

If you have injuries or chronic conditions, like osteoarthritis, be sure to contact your physician or a licensed physical therapist to help prescribe the appropriate stretches. Also, consider taking a moment to scan your body for any spots with tension or slight discomfort.

“Maybe you slept terribly, so you feel your shoulders clenched up to your ears,” said Kristen Crowe, BC-D.M.T., N.A.S.M. C.P.T. “Just take a minute to move your neck and drop your shoulders as you take a few deep breaths,” she said.

3. Try To Pick Compound Movements that Target Major Muscle Groups

Debbie Dy, D.P.T., said that compound movements are important to take into consideration so you can recruit several muscles in just one movement rather than having to do multiple isolated ones.

(Related: Everything You Need To Know About Compound Exercises )

Consider This Baseline Routine

If you don't have time to go to a morning yoga class, no problem — there are plenty of movements you can do on your own right at home to relieve tension.

Dy recommended following this sequence of moves, performing each stretch for two to four repetitions of 30 seconds each to increase flexibility. However, before getting started, it’s always a good idea to consult with a licensed physical therapist, certified personal trainer or physician.

7 Movements To Include in Your Morning Stretch Routine

This pose provides relief to the neck and back and engages the core, strengthening the abdominal muscles.

To perform:

• Get in a quadruped position (also known as tabletop in yoga) with your hands shoulder-width apart and knees below your hips.
• Inhale while curving your lower back and raising your head, tilting your hips up.
• Exhale and bring in your abdomen, arching your spine and lowering your head and hips.
• Repeat about five times to start

2. Child’s Pose

With this movement, you’ll open the hips, increase blood flow to the head and neck, focus on the spine and relax the back muscles and hips.

• Start in tabletop position.
• Bring your knees wide and your big toes to touch. Sink your hips back toward your heels.
• Leaning forward, keep your bottom on your heels and place your forehead on the floor.
• Move your arms beside your legs, palms up. Inhale and exhale several times.

3. Thread the Needle

To stretch and open the shoulders, chest, arms, upper back and neck, try this pose.

• Start in the quadruped position. Extend your arms out and fold your torso back over your hips.
• Exhale and slide your right arm underneath your left arm, palm facing up.
• Slide your right shoulder down to the ground.
• Rest your cheek and right ear on the ground, while looking to the left. Hold for about a minute.
• Press up through your left hand and slide your right hand back toward the right side of the body so that it’s directly under your shoulder.
• Return to quadruped position.
• Repeat on the opposite side.

4. Seated Side Stretch

Add this movement, which stretches and strengthens the muscles between the ribs, to your routine as it ultimately helps to facilitate deeper breathing.

• Sit in a chair with your feet flat on the floor.
• Lean as far as you can to your left side, raising your right arm and bending your upper body to the left. Try to look up towards your right hand.
• Hold for 20 seconds, then return to your starting position.
• Repeat twice before switching sides.

5. Upper Trap Stretch

This pose helps to reduce tightness in the neck.

• Sit down either in a chair on the floor in a cross-legged position.
• Place your left hand over the top of the right side of your head.
• With your right arm behind your back, pull your head toward your left shoulder.
• Hold for 20-30 seconds.
• Repeat two or three times before switching arms and directions.

6. Shoulder Rolls

With this pose, you stretch the muscles and tendons and promote joint lubrication in the shoulders, helping to reduce tension.

• Stand with your arms by your sides and feet shoulder-width apart.
• Shrug your shoulders up toward your ears, then back down.
• Gently rotate your shoulders forward, making large circles.
• Repeat the same movement, backwards.

7. Standing Forward Fold

Choose this pose to help stretch the spinal column, backs of the legs and back muscles.

• Stand with your feet facing forward and arms at your sides.
• Exhale and hinge at the hips, bringing your palms flat to the floor and your head pressed to your knees.
• Hold for several seconds. Inhale and move back into your standing position.

Why Stretching Is So Important

“Incorporating a morning stretch routine can have immense physical and mental health benefits ,” Dy said.

Perhaps the biggest boon of adopting a stretching routine is that it helps to reduce the risk of injury. Everyday activities, like sitting for long periods of time, can cause muscles to tense and spasm, for instance. When this occurs, muscles may not respond the way you need them to, making them more prone to damage and injury, Dy explained.

By stretching in the morning, you’ll help increase the flow of oxygen-rich blood to the muscles, boosting flexibility and mobility later in the day .

How Often Should You Engage in a Morning Stretch Routine?

The frequency of your morning flow practice is up to you. According to Dy, the general recommendation from the American College of Sports Medicine is to begin with an active warm-up (like walking on the treadmill for 10 minutes), followed by stretching, at least two or three times a week.

That said, there’s no harm in stretching daily, said Kelcie Wittman, D.P.T., spokesperson for the American Physical Therapy Association . Just consider checking with your doctor if you’re pregnant or have a medical condition that might pose an issue.

“The number of times a week you stretch is based on your physical activity level, goals, other health conditions, and personal preference,” Wittman said.

(Related: 5 Benefits of Stretching Daily, According to Experts )

Dynamic vs. Static Stretching: What’s the Difference?

Dynamic stretching involves moving muscles actively through their entire range of motion, Dy explained. Think walking lunges or arm circles. Meanwhile, static stretching means holding stretches over time, like head-to-knee forward bends or seated butterfly stretches. Both types of stretching have been shown to be equally effective at increasing range of motion, Dy said.

A general rule for stretching is to perform dynamic stretching before exercise and static stretching after exercise , Wittman said. One caveat: Some research suggests static stretching could be more effective than dynamic stretching before sports requiring flexibility, such as ballet or gymnastics.

For your morning stretch routine, focus on dynamic stretches to warm up your muscles — especially if you’ll be working out right afterwards. Try to tailor your movements to the workout you’re about to do, Crowe suggested. If you plan to stretch again in the evening, you can save static stretches for your evening routine.

Should You Modify Your Morning Stretch Routine Over Time?

You don’t need to switch up your morning stretches that often. However, you’ll probably want to periodically make some adjustments. For example, different issues — such as injuries or sore spots — could arise, meaning different parts of the body may require more attention than others. Second, you might want to introduce a more challenging stretch into your routine.

“The body will eventually plateau over time when doing the exact same exercises at the same intensity each day,” said Hannah Daugherty, an NASM- and ACE-certified personal trainer. “Holding a stretch for a few extra seconds, reaching a bit further in a stretch, or even adding a couple more reps to a set are all excellent ways to ensure you keep making forward progress.”

If you feel your routine getting stale, try changing exercises, Kercher suggested. “I’ve had a lot of success with clients when we’ve adjusted their stretch [or] exercise routine every four weeks,” he said.

(Related: The Top 3 Yoga Poses To Get Stronger, According to Experts )

Consider Incorporating an Evening Stretch Routine, as Well

Consider adding a stretch routine right before bed. Since the goal of this type of practice is to relax the muscles before bedtime, Daugherty recommended engaging in slower static movements.

If you can, incorporate breathwork, which can aid with stress reduction , Dy suggested. As for which stretches to include, Crowe recommended relaxing restorative yoga poses, like legs up the wall, child’s pose, spinal twists and forward folds to help promote restful sleep .

Words by Dina Cheney

Explore NTC

Free guidance from trainers and experts to strengthen your body and mind.

Originally published: May 8, 2023

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