No matter what your algorithm may be feeding you (may 2026 be the end of unrealistic GRWMs), a morning ritual doesn’t have to be super complicated. Much like having a morning routine, having even just a few minutes to yourself can make a huge difference in starting your day the right way. The key is not to overthink it: The best morning rituals are also the simplest.
Key Takeaways
- Think of a morning ritual as something you do regularly that will better set up your day.
- Some easy morning rituals you can do include a morning workout, journaling, and meditating.
Why a Morning Ritual Matters
Thea Gallagher, PsyD, clinical associate professor of psychiatry at NYU Langone Health, says to think of a morning ritual as something you do regularly that will better set up your day. Because our brains are wired to follow a routine, a morning ritual can help get your day going. “If you think about painting a room, [a morning ritual] preps the room with tape, and then you paint,” Dr. Gallagher says. “It sets the day up to have some intention for how you would like it to go.”
Types of Morning Rituals
There’s no wrong way to pick or do a morning ritual. What’s important is finding the one that will help you start your day on a positive note. Some easy ones to try that Dr. Gallagher suggests include:
Whether you’re a Pilates devotee or Barry’s loyalist, data that proves doing any movement to start your day will be beneficial for your health and mental state, according to Dr. Gallagher. Studies show that working out in the morning can boost your energy levels, improve muscle strength, and improve overall health.
Getting it all out on paper is always helpful, but Dr. Gallagher says this can especially be true in the AM when you’re thinking about how you want to start your day. “[It] can be helpful in imagining and thinking through your goals and intentions,” she says. The science backs it up. According to Mayo Clinic, a daily practice of something like a gratitude journal can improve your sleep, ease anxiety, and even soothe the body.
Dr. Gallagher points to data that shows getting natural sunlight in the morning can be really good for you. Studies show that sun exposure can boost your mood, sleep, and immune system. (Just be sure to wear sunscreen.)
There might not be a better way to start your morning than going phoneless. Dr. Gallagher points to studies that show staying off social media for 30 minutes to an hour can decrease anxiety and improve your sleep. Studies also show that your phone’s blue light can cause your cortisol levels to rise and make you more stressed. So consider keeping that do-not-disturb mode for a bit longer when you wake up.
From reducing stress to relaxing the body, the benefits of meditation are well-known and plentiful. Dr. Gallagher recommends looking into meditation to start your day with intention and a clear mind. “Meditation even for a couple of minutes can be really good for us—mind, body, all of that,” she says.
How to Adapt a Morning Ritual So That It Works for You
This will depend on each person and their lifestyle, but Dr. Gallagher says not to overthink creating a morning ritual. It can be as simple or as regimented as you want it to be, just as long as it makes you feel good. “You have to find the thing that is right,” she says. “I always know I feel better when I [do my morning ritual]. Because I’ve taken the thinking out of it and because I know it makes me feel good, it’s self-reinforcing. So even if I have a late night, I know I’ll feel better if I do [my morning ritual].”
How to Make Morning Rituals Stick
Don’t be too hard on yourself if you decide to sleep instead of going to your morning Pilates or you just don’t feel like doing a brain dump while drinking your morning coffee. Life happens, and being flexible will be key to keeping a morning ritual you actually look forward to.
And as you adapt your mornings to the ritual of your choosing, Dr. Gallagher recommends choosing something that makes you feel good to help it stick. “Think about what [morning ritual] you want to add to your life,” she says. “What can you add to life, and what does that look like? It’s thinking about what healthy habits you want to incorporate into your life.”
Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty and wellness editor an email at beauty@vogue.com.
