A Low-Stress Morning Routine That Lasts

Hey Rise Centered Community,

Erin here - so you understand how beneficial a cortisol-conscious morning routine can be, but how do you commit to a routine that lasts and feels right for you?

There can be a misconception that in order to experience the benefits of new habits, we need to commit to doing as much as we can. But the goal isn't to pressure ourselves to conform to 10-step morning routines. It's about finding what we love, keeping it simple, and sticking to it.

To show what we mean, the Rise Centered Team has put together their ideal morning routines to give you inspiration, and I created a self check in below for you to assess whether your routine is serving you. 

My Morning Routine

Being in the Southern Hemisphere, sunrise has me awake around 6am. I head to my favorite cafe, grab a cacao drink, drive home along the coast, and stop past the beach. I spend 10-20 minutes sitting on the sand, barefoot and without my phone, listening to the sounds of the ocean. Once I feel grounded, I head home to start work.

Emily's Morning Routine

I start my day either with my dog jumping on me or the gentle glow of my Sunrise Alarm Clock. I make a cappuccino-slowly, mindfully, turning it into a quiet meditation. With coffee in hand, I settle in by the fireplace, sharing 15 peaceful minutes with my husband and dog. These moments of connection ground me before the demands of the day take over.

Kami's Morning Routine

I love waking up gently with my Sunrise Alarm Clock, and taking 5-10 minutes doing a gentle yoga flow. Then, I dedicate 5 minutes to writing down a few things I'm grateful for, and anything I need to let go of. Next, I make a tender cup of coffee, and get ready to start my day.

All of this to say, we are all different, and what we need from a morning routine to feel grounded and calm looks different for each person. You don't have to meditate for 30 minutes, or do an elaborate journal practice. Instead, ask ourself: "how can I pay attention to what spikes my cortisol in the mornings, and replace it with something intentional?"

SELF CHECK IN 

The art of an authentic, cortisol-friendly morning routine

Am I doing this because I think I 'should'? It can be easy to feel swept up in the wellness trend cycle. Stay tuned in to what feels authentic to you, and leave the rest.

How do I feel before, during and after doing this? If a new habit is causing you more stress, it might be worth re-evaluating if it's working for you.

Could my needs be better served with a different habit? For example, if you're someone who likes movement in the morning, but have been struggling through HIIT workouts with little benefit, could you swap HIIT for something more gentle like yoga or stretching?

Feeling inspired? We would love to hear about your ideal morning routine. Pop us an email at hello@risecentered.com to share! 

Wishing you a cortisol-conscious 2025.

Erin & The Rise Centered Team