A Simple Morning Routine for Busy Mompreneurs Short on Time
Mornings as a mompreneur often feel like a battle between what you want to do and what actually happens. Maybe you set your alarm early, hoping for a few peaceful moments before the kids wake up, only to hear little thud-thud-thud footsteps padding toward your room the second you open your eyes. Or maybe the first thing you do in the morning is reach for your phone, and before you know it, you’re knee-deep in emails, social media, and mental to-dos before you’ve even taken a deep breath.
The truth is, morning routines don’t have to be rigid or time-consuming. They just need to be intentional. You don’t need to wake up at 5 AM and meditate for an hour to have a good day, or hope your little ones don’t wake up mid-yoga routine. What you do need is a flexible, low-pressure approach to setting the right tone for your morning—one that adapts to your reality as a busy mom and a business owner.
That’s where the morning routine "menu" comes in. Instead of trying to force a perfect routine, you’ll have a selection of habits you can mix and match, depending on the time and energy you have that day. The more you practice, the more you’ll discover which habits become your non-negotiables—the ones that make the biggest difference in how you feel and show up for your day.
The "Menu" Approach: A Flexible Morning Routine
If you’ve ever struggled to stick to a morning routine because your schedule is unpredictable—or changes with the seasons and school year—you’re not alone. Mompreneurs often have to juggle childcare, business, and household responsibilities before the sun is fully up, which means a rigid step-by-step routine can feel impossible to maintain. And since every parent already feels like they’re constantly trying to keep failure at parenting at bay, we don’t need one more thing to make us feel “not good enough”.
Instead of forcing yourself into an unrealistic routine, try thinking of your mornings as a menu of small, effective habits. This approach allows you to pick and choose what works for you in the moment, rather than feeling like you’ve failed if you don’t follow a strict sequence.
Your Morning Routine Menu
☀️ Body Activation
Waking up your body in a gentle, intentional way can increase your energy and help shake off grogginess. Even if you don’t have time for a full workout, just a few minutes of movement can make a huge difference.
Quick yoga flow (5-10 minutes)
Stretching while your coffee brews
A short walk outside or deep breaths of fresh air
A few squats or lunges while brushing your teeth
🧘 Mindfulness & Intention
The way you start your morning mentally can impact your entire day. Taking a few moments to ground yourself before jumping into responsibilities helps you feel more focused and in control.
3-minute meditation or deep breathing
Gratitude journaling—write down 3 things you’re thankful for
Setting a simple intention for the day (e.g., "Today, I will stay present.")
📖 Brain Boosters
Your brain deserves a gentle, positive start to the day—not an immediate flood of emails and notifications. Instead, try feeding your mind with something inspiring or thought-provoking.
Reading a few pages of a book or listening to a short podcast
Reviewing your vision board or affirmations
Planning your top three priorities for the day
🥤 Hydration & Nourishment
Most of us reach for coffee first thing in the morning (no shame there!), but hydration and proper nourishment play a major role in energy and focus.
Drinking a glass of lemon water before coffee
Making a protein smoothie or a nourishing breakfast
Sipping herbal tea while taking a moment to just be
🎨 Creative Energy
If you enjoy creative outlets, mornings can be a great time to express yourself before the demands of the day take over.
Free writing in a journal
Doodling, sketching, or jotting down new business ideas
Listening to an uplifting song to start the day with good vibes
The more you experiment with these options, the more you’ll find which habits become your non-negotiables—the ones you naturally return to because they make you feel your best.
Why Staying Off Your Phone is a Game-Changer
It’s tempting to grab your phone first thing in the morning, especially when you use it as an alarm. But diving straight into emails, social media, and notifications puts you in reactive mode—you’re responding to the outside world before you even get a chance to center yourself.
There are tons of studies about how bad the blue light is from scrolling your phone in the dark. And if you’re sensitive to bluetooth and wifi like I am, not having any devices (including wifi mesh routers) in your bedroom is non-negotiable.
Instead of rolling over to check your phone, give yourself at least 10-15 minutes of no phone time in the morning. This creates space for your thoughts, your energy, and your intentions before getting pulled into digital distractions.
How to Break the Habit:
Use an actual alarm clock instead of your phone (I use this sunrise alarm clock).
Keep your phone in another room overnight. This makes it less tempting to reach for it first thing.
Replace scrolling with a "menu" activity. Try stretching, deep breathing, or simply enjoying your coffee in peace.
You don’t need to eliminate your phone from your mornings entirely—but choosing to start your day intentionally instead of reacting to notifications can have a powerful effect on your mindset and focus.
Easing Into the Day: No More Rushed Mornings
If your mornings often feel frantic and stressful, creating a sense of ease can be a game-changer. This doesn’t mean you have to move slowly—it just means you’re approaching your morning with presence, rather than rushing through it on autopilot.
Here are a few ways to create a more calming, intentional morning environment:
Soft lighting instead of harsh overhead lights.
Calming scents like lavender or citrus to gently wake up your senses.
Music—play an uplifting playlist instead of turning on the news (we put on YouTube channels with ambient lofi sounds).
Prep the night before—set out your outfit, plan breakfast, or have your workspace ready to go.
When you start your morning feeling grounded rather than frazzled, it affects everything from your productivity to your patience with your kids.
When Your Morning Routine Happens Later
Let's be honest—some mornings, it feels impossible to squeeze in anything for yourself before your kids need you. You wake up early, hoping for a few quiet moments, but the second your feet hit the floor, your toddler is already calling for breakfast.
If that sounds familiar, I want you to hear this: Your morning routine doesn't have to happen first thing in the morning.
For mompreneurs with young kids, school drop-offs, or unpredictable schedules, morning routines often work better later in the day. Maybe your ideal routine happens after school drop-off, during nap time, or even mid-morning before you dive into work—and that’s perfectly okay. What matters isn’t when it happens, but that you take the time for yourself at all.
How to Make a Later Routine Work for You:
Look for natural pauses in your morning. If you’re constantly interrupted at 6 AM, try shifting your routine to a more realistic time, like after breakfast or during independent playtime.
Give yourself permission to adjust. A later morning routine doesn’t mean you’re "behind"—it just means you’re working with your reality instead of against it.
Make it feel intentional. Even if your routine happens at 10 AM, treating it as a sacred part of your day will make it feel just as effective as a 5 AM wake-up.
At the end of the day, the goal is to start your day on your terms, whenever that moment comes. If that means shifting your routine to fit your life instead of fighting against it? That’s just smart time management.
Making It a Habit Without Overwhelm
If you've ever tried to start a new routine, only to give up after a few days, you're not alone. The biggest mistake people make when trying to build habits is starting too big. They set goals like, "I'll wake up at 5 AM, do a 30-minute workout, meditate, journal, and drink a green smoothie every single morning."
And then... life happens. A bad night’s sleep, a sick kid, or an early client meeting throws everything off, and the routine gets abandoned altogether.
Here’s the secret: Start ridiculously small.
How to Make Your Routine Stick:
Start with just one or two habits. Instead of overwhelming yourself with a long list, pick one small habit you can do consistently. Maybe it's stretching for one minute while your coffee brews or taking three deep breaths before checking your phone.
Stack habits onto things you already do. This is called "habit stacking," and it works because it doesn’t require you to remember a new routine—it just becomes part of something you're already doing. (Example: While brushing your teeth, take three deep breaths. While waiting for your coffee, do a quick stretch.)
Be flexible and forgiving. Some mornings, your routine will be smooth. Other mornings, life will get in the way. Instead of giving up, adapt and keep going.
Remember, the goal isn’t perfection—it’s consistency. Over time, these small habits will become second nature, and your morning routine will feel effortless rather than forced.
Conclusion: Small Changes, Big Impact
A simple morning routine doesn’t have to be rigid or time-consuming. The key is to start your day with intention—whether that’s moving your body, practicing mindfulness, or just having a quiet cup of coffee before diving into the day.
Over time, you’ll discover your non-negotiable habits—the ones that make you feel more focused, calm, and ready to take on whatever life throws at you.
And if your morning routine doesn’t happen at 6 AM? That’s okay. What matters is that you create space for yourself at some point in the day.
Which morning habits help you feel your best? Let’s chat in the comments! 👇
