Waking up early wasn’t always my thing, but when I hit 23, I started a morning workout routine, and it’s stuck with me ever since. I’m here to tell you: it’s not just about breaking a sweat—it’s been essential for managing my PTSD and navigating my neurodivergent mind. Exercise helped me build a routine that keeps my mental health in check and, dare I say it, makes my mornings a little easier to handle.
Over the years, I’ve developed some go-to strategies to make sure my workouts are a non-negotiable part of my day. It hasn’t always been easy, but trust me, if I can do it, you can too! Here’s how I’ve kept my routine going—and how you can apply some of these tips to your own life.
1. I Go to Bed at the Same Time Every Night (Pop Culture? Never Heard of It)
Sticking to a consistent bedtime is the secret sauce to my early morning success. A well-rested me is a me who actually wakes up when my alarm goes off. Plus, it means I have no clue what’s happening in pop culture. Seriously—don’t ask me about the latest TV shows, because, I probably missed it.
Tip: Set a bedtime alarm just like a wake-up alarm. Your body will thank you.
2. I Make My Lunch the Night Before (Because Hanger Is Real)
Packing my lunch at night doesn’t just save me time in the morning; it also ensures I make healthier, more thoughtful choices when I’m not half-asleep and reaching for a coffee and three protein bars. When I have good fuel for the day, my workouts feel better, and my energy stays consistent.
Tip: Treat making your lunch like a form of self-care. Your future self will be grateful.
3. I Lay Out My Workout Clothes (So I Don’t Have an Excuse)
If my gym gear is staring me down in the morning, I have no excuse to skip. Reducing friction is key, and making my workout as easy as rolling out of bed (literally) means I never have to think about what to wear.
Tip: Take it one step further—sleep in your workout clothes if you have to! (I’ve done it. No shame.)
4. I Habit Stack Like a Pro
After reading James Clear’s Atomic Habits I realized that over the years I had been naturally pairing habits together to make them stick. I don’t just work out—I listen to a podcast while I do it. I stretch while my coffee brews. I plan my day while cooling down. It turns my routine into a seamless flow rather than a checklist of chores.
Tip: Find ways to make your workout part of a bigger routine—pair it with something enjoyable!
5. I Have a No-Negotiation Rule (Because Future Me Always Thanks Me)
I don’t ask myself if I feel like working out in the morning. Because let’s be real—most days, the answer would be no. I just do it. I remind myself that I’ve never regretted a workout, but I have regretted skipping one.
Tip: Make working out a non-negotiable, like brushing your teeth. (You wouldn’t skip that, right? Right?!)
6. I Reward Myself (Because Bribery Works, Even on Yourself)
I’m not above a little self-bribery. A post-workout latte, a great playlist, or even just the satisfaction of checking off my habit tracker keeps me motivated. Positive reinforcement works wonders!
Tip: Find small ways to reward yourself for sticking to your routine. It makes it way more fun.
Final Thoughts
"Regular exercise can reduce anxiety, depression, and stress by up to 30%." (American Psychological Association). As James Clear reminds us in Atomic Habits: "You do not rise to the level of your goals. You fall to the level of your systems." And as John J. Ratey, M.D., explains in Spark: "Exercise is the single most powerful tool you have to optimize your brain function."
For me, movement isn’t just about fitness—it’s about managing my mental health by setting up systems that support my well-being and stacking small habits that create big change. If you’re looking to start, don’t overthink it. Lay out your clothes, set your bedtime, prep your meals—just take one step today. Because the strongest routines aren’t built in a day, they’re built daily.
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