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Peri and menopause symptoms can cause issues with brain fog, sleep problems and generally knock you off your game. Having good routines can be a game-changer when it comes to what kind of day you have. It can literally be the difference between a shit show and an epic day!

Surprisingly, it wouldn’t take much to get a great start to your day every day. All it needs is for you to create a morning routine that motivates and organises you to get off on the right foot; every day.

It certainly doesn’t have to be time-consuming to create or follow. In the beginning, you’ll have to dig deep and find some willpower because it will require a commitment from you to plan it and then to practice it daily. It won’t take long though until it becomes a habit that happens without you having to consciously work on it.

The morning routine of the most motivated and organised peeps (including me) generally includes the following elements:

Early start

Forget about long lie-ins and putting the alarm on snooze every 5 minutes. Set your alarm for an hour (or even two) earlier than normal and see your productivity soar. An early start may not come naturally at first but providing you go to bed a bit earlier and get enough sleep you’ll notice a positive difference quickly.

Positive visualisation

Set the tone of your day by giving it a positive boost. Visualise your success before you even get out of bed. Waking up and thinking about what a good day you’re going to have sets the tone for the day. Waking up and feeling negative about how much you have to do or that awful meeting you have to go to will just make your outlook for the whole day negative. Bad times. Doing this step within the first 20 minutes of waking up gives you a greater chance of success as you’ll be able to reach your subconscious before your conscious mind wakes up and takes over. I know it all sounds a bit woo but trust me, there’s proper psychology sciencey stuff behind it!


Doing some form of exercise will get your blood flowing, heart pumping oxygen around your body and generally wake up your entire system. You don’t need to go for a 5-mile run every day. Your exercise regime could consist of morning stretching, yoga or a gentle walk as these will help calm you as well as provide time to visualise your day.


Make sure you keep your body hydrated. Many people start their day with a glass of water and lemon. Herbal tea or juice are also good choices for an early morning drink to get your day started the right way. There are thought to be numerous benefits of drinking water first thing in the morning too. Now I’m not going to pretend that I got all these benefits from scientific research papers. But just know that they are widely reported anecdotal benefits. Anyway, these are some benefits you may notice after regularly drinking water as soon as you wake up:

  • It makes your skin glow. Water is known to purge toxins from your blood, and as a result, you get glowing skin. Or at the very least, it helps prevent spots.
  • Renew cells. Drinking water first thing in the morning can increase the rate at which new muscle and blood cells are produced.
  • Balance the lymphatic system. When you drink water first thing in the morning on a regular basis, you help balance your lymphatic system. Lymph glands fight infections as well as balance the fluids in your body.
  • Lose weight. It is rumoured that consuming cold water, will boost your body’s metabolism. Whilst this is true to an extent, it’s minimal so I wouldn’t rely on it as your sole weight-loss method! It can however help with weight loss by filling you up if you drink a glass before you eat. It also keeps you hydrated. Dehydration makes you hungry which equals weight gain.
  • Purify your colon. When you drink water after you have woken up and before you eat anything, you are purifying your colon thereby making nutrient absorption easier.


If you want to have a good and productive day, make sure that you know exactly what needs to be done. Have a to-do list ready and prioritise your tasks/jobs. Make sure the list isn’t too long, 10 or fewer items is an ideal length. Get more tips on this here.


A healthy breakfast is a good way to get your body fuelled up ready to tackle the day ahead. You’ll feel more alert and be able to concentrate on the tasks you need to accomplish. I personally start the day with poached or scrambled eggs, toast and mashed avocado. It’s delish and it fills me until lunchtime ☺ Think about having foods containing slow release carbs such as wholemeal toast or wholegrain cereals.


Taking a few minutes to sit and read something inspiring or educational will help you to feel positive and motivated. You don’t have to spend a long time reading, even 10 minutes will be enough to get your mind working and your motivation kick-started. Suggestions for morning reading include self-help books or biographies and autobiographies of successful people who inspire you and can act as role models. There’s nothing wrong with having a “morning book” on the go either. The stuff I read in the morning is often quite different to what I like to read in the evenings. Evenings are for fiction and escapism.

If you want to have a successful day, then it’s important to start your day in a positive way. Having a morning routine will ensure that your days are organised for success and that you feel motivated from the start.

Do you have a morning routine? What are your morning non-negotiables? Share in the comments if you like.

Hi, I'm Kerry. I'm a menopause coach for women who want to take control of their menopause and do it their way.


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