Are you looking for a morning routine checklist for adults? If that’s the case, then I’d like to first congratulate you!

The fact of the matter is that most people aren’t even aware of what a morning routine is. They just live life passively.

It’s simply just not part of their vocabulary. Unfortunately, this prevents the majority of people from achieving what they truly desire in life. You see, I strongly believe that how you start the day is how you end the day. If you start the day by getting up on the wrong side of the bed, stumbling as you rush around in the hope of going to work as fast as possible, then chances are that will be a pretty accurate representation of what your day will be look like.

On the other hand, if you take the time for your body, mind and spirit to prepare for the day.. you’ll experience a totally different quality of life on a daily basis.

Unfortunately, most people prioritize everyone else’s needs before their own. They get into a reactive state of trying to please everybody but themselves. However, here’s the catch: how could you possibily effectively deal with other people’s problems if you’re living in a poor state yourself?

That is precisely the strength of a morning routine: it makes you ready for the day by putting you in the best state possible. Once you’re in that peak state, you will be unshakeable and all the problems you are going to encounter that day will be mere formalities for you. Of course, morning rituals don’t magically make your life easy but it sure does make your life easier.

How Morning Rituals Changed My Life

morning routine checklist for adults

I remember a time in my life when my morning routines were pretty much identical to everyone else’s. In fact, my morning ritual was just a reflection of what the people around me – my family – were doing on a daily basis at the time.

As some of you might know if you’ve been reading my articles for a while now, the fact that everyone else is doing something does not mean that it’s the right thing to do. This is no exception.

This morning routine of mine consisted of: getting up and drinking a cup of coffee. Then, the day would start.

What I didn’t realize at the time was how bad it was, and in how poor of a state it made me live my life. Let’s be real: when you start the day that way, you automatically get reactive to everything that happens to you. Litterally everything can shake you and affect your mood in a matter of seconds.

The whole purpose of rituals is to prevent that from happening: when you start the day strong with both your feet grounded, no matter how robust, tough and violent things may become nothing could make you lose balance.

A few years ago, I discovered the power of morning routines which considerably increased and enhanced my overall productivity, well-being and health. It made me a better human being, and keeps on making me better each time that I perform it.

The truth is that we become what we consistenly do, and morning rituals are a great way to take on a new belief, behavior or identity. It allows you to practice anything on a regular basis so that you can effectively ingrain it in your mind.

From everything that I’ve said so far, we could say that a morning ritual is a kind of double-edged sword: it can either improve your life, or make it worse.

Unfortunately, the latter is true in most people’s lives. Here’s the good news, though: you can change it! As long as you are committed, you can start seeing results very quickly.

In this article, I’ll share with you my ultimate morning routine checklist for adults so that you never start a day the wrong way ever again.

1 – Drink Water

morning routine checklist for adults

As simple as it may seem, this really is an important component to start the day in the best way possible. After all, if you’re like most people, you’ve been sleeping for about 8 hours! Your body is completely dehydrated and needs some fuel to get ready for the day. Don’t forget that 70% of our bodies are made up of water.

To tell the truth, I’m not a big ”drinker”. I’ve been conditioned my all life to drink only after eating, which is a terrible thing. Nonetheless, I always force myself to drink as much as possible even when I think that ”I’m not thirsty” because I now that my body needs it.

I believe that drinking water should not only be part of your morning ritual, but also should be part of your entire day. Drink as much as possible to give your cells the energy it needs.

2 – Smile

You’ve woken up from a few hours of sleep, are tired and feel a bit cranky? Rolling out of bed in that state is the worst thing that you could possibly do. Yet, that’s what most people do! How come? We all have more than a thousand reasons to be happy, but only a handful of people realize it. In fact, until not so long ago I believed that I needed something more to be happy.. whereas I had everything that someone could ever dream of.

It’s not about what you could get, it’s about what you have. I don’t know you, but I’m pretty sure that you have at least one thing you could be immensely grateful for right now: you’re alive! Isn’t it amazing?

Take time and try to appreciate the little things that, if you stopped taking for granted, could transform your life. Celebrate it. It should, at the very least, deserve a smile, shouldn’t it?

Smiling is a great way to set the right tone for the day: do it more often, and for no reason.

One of my biggest gifts from god is that of smiling for absolutely no reason whatsoever. If you and I were talking to each other right now, I can guarantee you that I would smile as I looked at you in the eyes. I remember this one story when I had a plumber fix something in my house. As he was explaining to me what the problem was, he suddenly stopped talking and asked me: ”Why are you smiling? What’s funny?”. At the time, I was a bit embarrassed to smile for no reason but with hindsight, I realize what a gift God gave me.

Surprisingly, and just like my plumber, smiles should only happen at certain occasions.. as if some unwritten rules told us not to smile unnecessarily. However here’s the great thing: smiling not only make you feel happier, it also makes other people’s day brighter. Smile more often.

3 – Be grateful

You can’t be worried and grateful at the same time. In the same way, you can’t be upset and grateful at the same time. This is why I’ve integrated it into my morning routine checklist for adults. Use that to your advantage.

Gratefulness is a great tool to have in your morning routine: it makes you more present and allows you to feel tremendous amounts of joy. Once you feel grateful for what you have, nothing will be able to perturb you.

To put that into practice, you just need 5 minutes. Gently close your eyes, join your hands together onto your heart and think about how blessed you are. Think about everything that you have that some people in some parts of the world don’t have and would dream of having. Think about your body that’s functioning without needing any or few maintenance from you, and about the people in your life that you love and that have decided to share their lives with you.

Life is full of blessings, but most people decide to turn a blind eye.

4 – Move Your Body

Changing your physiology is one of the three ways that can allow you to change your state immediately. In the same way, engaging your body in the morning will set the tone for the rest of the day. There are multiple ways to change your phisiology, and you might want to try different things as we often like different things.

For instance, one of my favorite way of changing my state and feeling great is to put on some music and start moving around or dancing. It’s as simple as that. Usually, I like to dedicate 15-20 minutes to this process to immerse my body in this state of happiness.

Now, just because I like to move around doesn’t mean that you should do the same. There are tons of ways that you can change your phisiology, you might want to try:

  • Working out

Working out has tons of amazing benefits for your body. Not only that, it also allows you to free your mind from all the negative garbage that you might be thinking about on a daily basis. Exercising is a good opportunity to learn to stop overthinking and instead taking action. It forces you to stop using your head, and instead use your body.

  • Meditating

Another great way to free your mind from all the negative stuff that your head is filled with. Meditation has many well-known benefits such as reducing stress, feeling more calm, alerted… Definitely something to incorporate into your morning routine.

  • Yoga

Very powerful way to unwind and reflect. All you need is a yoga mat and you’re good to go! Again, yoga is associed with many benefits for your body and mind that can greatly help you.

  • Sing

This usually suits best to women, but can still work for men if you feel like singing. Be aware though that it will bring up your feminine side.

Pick one or two things and integrate them in your daily ritual. You’ll see it has some powerful effects over time. Again, there is no wrong or right way of engaging your body: just pick what works best for you!

5 – Recite Affirmations

A classic that should be part of all adult’s morning routine checklist. Just as the title suggests, it’s all about reading out loud a certain affirmation over and over again.

It’s a way commonly used to change a limiting belief by trying to replace the old belief with a new one (your affirmation). For instance, it might be as simple as shouting: ”I am confident!” in front of the mirror.

I love using this technique to ”upload” a new belief system into my mind. It can be a short sentence you’ve made up yourself, or a quote. For exemple, I love this quote from Thomas Edison: ”I am not discouraged, because every wrong attempt discarded is another step forward.” This is an amazing belief to have, and I’m constantly feeding my mind with such uplifting beliefs to become a better version of myself.

Be careful that you don’t passively repeat your affirmations over and over again, which will be of no help at all to you. If you repeat ”I am happy, I am happy, I am happy, I am happy..” without believing it or acting like it, you’d better spend your time doing something else because I can already tell you it’s not going to work!

It’s important that you walk the walk and talk the talk. Use your body in a way that does not contradict your affirmations.

If you want to be happier, then put a big smile on your face as you look up and repeat ”I am happy!” with passion and energy. In the same way, if you want to be more confident then act as if you were confident as you repeat your affirmations.

Affirmations are no magic pills and are in no way a substitute for experience, but still a great way to upload new beliefs or behaviors into your mind. The more you condition a thought or a belief system every single day, the more it will have an impact on you.

6 – Visualize

morning routine checklist for adults

I know what you’re probably thinking right now. ”Is he really telling me to daydream? What’s the point in doing that?”.

First things first: I am not talking about daydreaming about useless things, and certaintly not about daydreaming for hours. What I’m about to share with you is an effective method demonstrated by science to get closer to your dreams day by day.

Let’s be honest here: it doesn’t have any immediate benefits. Daydreaming 5 minutes will not make you more confident, happier or stronger. However, isn’t it the whole purpose of morning routines? Although 5 minutes is too little to have any important immediate beneficial effect on our bodies, it does bear some benefits on the long-term. In short, the more you do it, the more the benefits add up.

Studies have shown that our brains cannot tell the difference between what really happened to us, and a vivid image we’ve painted in our minds, which makes it the perfect tool for improving ourselves.

The process to use this to our advantage is very simple: take out your goals, and start vividly imagining that you achieve them them one by one as if it was real. Focus your attention on how you feel when this happens.. make it real to you.

The more you do this, the more your brain will believe it’s true and encode it as a real memory. This is a very unusual yet interesting way of gaining experience.

If you want to learn more about this, I highly recommend that you watch this video which is very informative:

7 – Plan Your Day

Don’t fall into the trap most people fall into: to-do lists are a terrible way to move forward in your life. After all, we all have 500 things to do every day.. but what truly makes the difference are the little things that produce the big results. Your goal, each day, should be to find out the 20% of actions you need to take that will bring 80% of the results.

To effectively plan my day, I like to use Tony Robbin’s effective planning method called ”RPM” (Rapid Planning Method) which allows me to quickly eliminate the tasks that won’t help me move closer to my goals and to determine what are the highest-leverage things on my list. Below is the whole process I integrated into my adult’s morning routine checklist.

  1. Brainstorm

The first step is to take out a sheet of paper and a pen.. or just use a software on your computer, and brainstorm all the things that you have to do today. This is what most people usually call a ”to-do list”, but it’s only the first step!

Once you have your list, it’s time to prioritize what’s most important to you. To that end, you should have a list of goals. If not, then I suggest you take some time to create compelling goals and read my other articles on the subject.

Let’s pretend this is the list you come up with:

  • Work out
  • Buy healthy food
  • Make an appointment with my banker
  • Spend time with my wife
  • Read a book
  • Make a phone call
  • Search for and invest in a fitness coach
  • Create some YouTube videos for my business
  1. Select a goal

Now that you have your ”to-do list”, it’s time to pick one goal out of your list of goals. For instance, your goal might be to ”easily lose 20lbs by December 31st 2019”. Write that goal down next to ”RESULT”, and you’re ready to move on to the next step. Here’s what it should look like now:

RESULT: I will easily lose 20lbs by December 31st 2019

  1. Write Your Purpose

Human beings are all driven by motivation, either by the motivation of gaining pleasure or by the motivation of escaping pain. This plays a very important role in the achievement of your goals, so seriously think about it.

Under ”RESULT”, you are now going to write at least 3 reasons why achieving this goal is a must to you. These must be compelling reasons that appeal to you. For exemple,

PURPOSE: – I will love my body which will increase my self-worth

                    – Women will start looking at me

                    – I’ll be so proud of myself for following through on my goal

It can be anything, as long as it motivates you. Find out what drives you, and then go to the next final step.

  1. Massive Action Plan (MAP)

You now know what your goal is, and what your reasons for desiring it are. It’s time to think about the ”HOW”.

Take your initial brainstorming list, and start writing down everything that’s on your list that is going to help you in your pursuit of losing 20lbs. In short, write down everything you could do that is aligned with your goal of losing weight. In our case, here’s what it would look like:


  • Work out
  • Buy Healthy Food
  • Search for and invest in a fitness coach

This tremendously narrowed down our list, didn’t it? Still, you might have other goals to focus on and so it might take a lot of time to work out, go to the grocery store buy healthy food and search for and invest in a fitness coach.

This is why our next step is to rank our MAP based on the 20/80 rule – what are the 20% that will bring you 80% of the results.

You might decide that eating healthy is very important to get fit, as well as having a mentor to help you along the way.. but if you don’t start exercising, then you will never build muscle. In that case, you would put a star (*) next to ”work out” which marks it as the most important thing of the list. You can also rank it on a scale from 1 to 10.

Our list could look like this:

  • Work out* 10
  • Buy healthy food 9
  • Search for and invest in a fitness coach 8

Based on everything we have done so far, you now know what is one of your priorities for today: working out!

However, if you’re like most people, then you shouldn’t have only one goal. That’s why I suggest that you repeat this process for the biggest goals that you have (focusing on 3 goals per day would be a good idea.) and your objective will be to first focus on every action that is marked with a star (*). Everything else is complementary. For instance, let’s pretend you have 3 different goals and so 3 different actions marked with stars (*). Although you could have 20 things that you could do, your job is to focus only on those highest-leverage things, which is why you marked them with a star.

Of course, as days go by, your MAP will change and you will move your star along the way to prioritize one new thing each and every day.

This planning method made a huge impact on my life, and so I can assure you that if you follow this process, then you will make progress towards each and every of your goals every single day.

This is my favorite morning routine checklist for adults

With the morning routine checklist that I gave you, you have no excuse for not making your dreams come true! Make sure to do these rituals, or at least the one you chose, every single day as consistency is what will produce the results you’re after.

The first hour after you wake up doesn’t have to be a chore: instead, it can be a fun time you can have with yourself to connect with your inner self on a deeper level. If you want other people to like you, you have to like you first. I found that morning rituals are a great way to give you time with yourself you wouldn’t usually spend. It allows you to grow and improve yourself, which will ultimately drastically enhance your life.