If you’ve ever found yourself thinking, “If I could just figure out how to build a morning routine that is perfect, everything else would fall into place,” you’re not alone.
We’re constantly surrounded by advice that sounds more like a military drill than a self-care strategy: Wake up at 4:30AM. Meditate. Journal. Workout. Cold plunge. Green juice. Don’t look at your phone. Do your most important task of the day before 8AM. And definitely don’t sleep in; unless you want to be labeled lazy, unmotivated, or falling behind.
But for many high-achieving women, especially those navigating perimenopause and burnout, this kind of rigid, one-size-fits-all advice does more harm than good.
I know because I’ve been there.
For years, I kept trying to “crack the code” of the morning routine. I thought if I could just get it right, my business, my health, my entire life would magically align. Instead? I found myself constantly tweaking and overthinking, waking up already anxious, and eventually dealing with mini panic attacks as I raced through my mornings trying to “start strong.”
So let’s redefine what a powerful morning routine really looks like.
Because it’s not about checking all the boxes. It’s about supporting your energy, your goals, and the season of life you’re in right now.
Step 1: Build Your Routine Around Sleep (Not the Other Way Around)
One of the worst pieces of mainstream advice? Sacrificing sleep to “win the morning.”
Women in their 40s often need more sleep due to hormonal shifts, not less. In fact, research from Harvard Medical School shows that constantly shifting your sleep schedule (even on weekends) can lead to poor sleep quality, metabolic issues, and mood swings.
So instead of forcing yourself to wake up at 5AM, focus first on creating a consistent bedtime and wake-up time that gives you at least 8 hours. That rhythm is the foundation of every strong morning. And then stick to it; yes, even on the weekends.
Step 2: Eat Protein Within an Hour of Waking
If your morning starts with just coffee (been there), you’re not doing your brain or hormones any favors.
Research suggests that consuming 25–30g of protein within an hour of waking supports muscle maintenance and hormonal balance; especially in perimenopausal women. It signals to your body that it’s safe, helps stabilize blood sugar, and supports focus and energy for the day ahead.
Think: protein shake, eggs, Greek yogurt, or leftovers from last night’s dinner. Make it simple, but make it count.
If eating that much first thing makes you want to yack, keep it simple. I make my protein shake first thing in the morning and drink maybe a third of it before I sit down for my morning coffee. Or just have a few bites of something and save for later. The goal is to get your metabolism humming first thing.
This is something I started to do as I did more research on how our bodies change in perimenopause. And once I started doing it, it was like WOW. I used to start to get super anxious about an hour after I got up (and no it wasn’t caffeine; I gave that up about a year ago due to it making my blood pressure skyrocket). It was literally my cortisol levels rising.
Step 3: How to Build a Morning Routine That’s About YOU
There is no right way to start your day. Your morning routine should be designed around your natural rhythm, your energy, and what actually helps you feel grounded.
Personally? I like to:
- Make my protein shake
- Sip coffee
- Do a little writing or reading
- Take a shower before diving into the workday
I used to try meditating first thing because the experts said I “should,” but it made me feel more anxious. Now I save meditation for later and start with writing instead.
The point is: tune in to your needs. Not the voice on the podcast. This may mean some trial and error. Just like workout times. If you hate working out in the morning, then don’t. If you love going for a walk first thing, do it.
Step 4: Be Flexible
Life happens. Schedules shift. Whether you’re traveling, on deadline, or just had a rough night of sleep, your morning routine should be able to bend without breaking.
How to build a morning routine isn’t about being perfect. It’s about giving yourself a consistent way to begin the day feeling supported, not stressed.
I plan my routines because my schedule changes constantly. This summer I am teaching at a Pilates studio while we are in South Carolina, so the days I start at 7AM? Those days begin a bit differently than my days I am doing business items and coaching clients. I have my key parts (protein shake, coffee and reading/writing time, take vitamins, shower) and then I adjust based on the day. This was also part of me figuring out my energy since I am a solopreneur and how I needed to get things done based on my other responsibilities.
Morning Routine Advice You’ll See Everywhere… and Why It Doesn’t Always Work for Women
Scroll the internet and you’ll see the same tips recycled over and over:
- Wake up at 5AM
- Do your hardest task first
- Exercise before breakfast
- Meditate, journal, visualize your dream life
But for high-achieving women navigating hormonal shifts, burnout, or evolving life stages… these can backfire.
Instead of energizing you, they can leave you more anxious, exhausted, and disconnected from your actual needs.
As I said in a recent podcast episode: “Disclaimer: 85% of the stuff in fitness is literally for like the top 3% of the people who work out.” And morning routine advice is the same. You don’t need to mimic the schedule of a CEO who makes $20M a year and has a full staff. You just want a routine that helps you become a better version of YOU.”
Redefine the Rules
This is where my coaching method, the Strength & Longevity Method, comes in—specifically the REDEFINE pillar.
REDEFINE means questioning all the old rules you thought you had to follow:
- The belief that you have to wake up early to be successful
- The pressure to work out a certain way
- The idea that more discipline always equals better results
It’s about reclaiming your power and designing routines that work for the body, life, and energy you have right now—not 10 years ago, and not someone else’s version of success.
When I help clients with this, everything starts to shift. They stop trying to cram themselves into boxes that don’t fit, and start creating sustainable routines that feel good, get results, and build confidence.
And that all starts with your morning.
So the next time you feel like your routine isn’t “perfect” enough, take a breath. Ask: What would support me right now? That’s the only rule you need.
If you want to dive deeper into what it means to redefine other areas of your wellness (not just your mornings), check out this blog on redefining self-care rituals.
Conclusion
How to build a morning routine shouldn’t feel frustrating. It should feel grounding.
Instead of chasing perfection, chase presence.
Instead of mimicking someone else’s strategy, build one that supports your actual life.
Still feeling stuck? Let’s jump on a free 30-minute Fitness Roadmap Call and talk through what’s really going on with your routine, your energy, and your goals. Together, we’ll create a custom game plan to help you feel more grounded and strong—starting with the way you begin your day.
References
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https://www.sleepfoundation.org/sleep-hygiene/importance-of-keeping-a-consistent-sleep-schedule
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7306123/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9283179/
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https://www.drstacysims.com/blog/protein-and-women
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https://www.sleepfoundation.org/women-and-sleep/women-need-more-sleep-than-men
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https://www.dukehealth.org/blog/why-women-need-more-sleep-men
