The Morning Routine That’s Helped Me Thrive for 15+ Years

Every time my life has leveled up, there’s been one constant: a solid, intentional morning routine. Nothing fancy or aesthetic — just a rhythm that helps me feel like myself again before the rest of the world comes knocking.

I call it GAMES — and I’ve been doing it (in one form or another) for over 15 years. It’s simple enough to remember even when my brain is foggy, but powerful enough to shift my entire energy for the day. Especially when I’m in my luteal phase, anxious, scattered, or heading into a stressful season — this is what brings me back.

Recently, I added a new piece to it that I didn’t even realize I was already doing. It’s made the routine even stronger. So I wanted to break it all down and share it with you — plus invite you to try it or make it your own.

Why It Matters

Science tells us that our brain is in a different state when we first wake up — more open, more suggestible, more connected to our subconscious. That first 30 minutes of the day is gold. Most of us spend it doomscrolling or jumping straight into messages, which sends our nervous system into reactive mode.

This framework helps me stay grounded, focused, and in alignment with my goals — and honestly, I think it’s played a big part in keeping depression and anxiety manageable for me.

Let’s break it down:

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🧠 G – Gratitude

I usually open up my Keep Notes app and type out a few things I’m grateful for. Sometimes I’ll use paper and pen (because that hits different), but for ease, digital works.

I try to reflect on something from the day before that made me smile. If I actually smile while typing it, I know I hit the right one. That gets the energy flowing. Then I go down the list, writing what I’m thankful for — and more importantly, why.

Holding a thought for at least 17 seconds is said to elevate your vibration, and from what I’ve experienced, it’s true. It also helps train my brain to notice the good throughout the day.

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💬 A – Affirmations

Y’all know I love affirmations 😅

Right now I use the ThinkUp app to record and play back my own voice saying affirmations — but sometimes I don’t want to hear my own voice first thing, so I use the “I Am” app to scroll through about 20 affirmations I’ve saved. That’s my version of scrolling first thing, but it’s all positive input.

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🧘🏾‍♀️ M – Movement Meditation

I meditate while moving — usually just a gentle yoga or stretching flow in bed before I even get up. I focus on the parts of my body that feel tight or heavy and just give them some love.

I use the Insight Timer app and right now I’m loving a guide named Tremaine — her voice is super soothing. But there are tons of options on the app depending on your vibe. This step helps me reconnect with my body before I let the world in, especially helpful during PMDD weeks when I feel off or disconnected.

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🥣 E – Eat + Essentials

I don’t always eat a full breakfast right away, but I keep a little something nourishing by my bed — cashews, an apple, a smoothie, whatever feels easy. Then I take my supplements because they’ve been a huge support for my health and energy.

Here’s what I take right now:

Flaxseed oil

Black seed oil

DIM (especially helpful for PMDD)

A good multivitamin

Keeping them all in one place makes it easier to stay consistent, even on low-energy mornings.

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📖 S – SourceWork (My Newest Addition)

This is something I’ve always done, but I didn’t have a name for it until recently. SourceWork is my version of self-study. I read at least 10 pages from a book that expands my thinking — something that challenges me to grow, stretch, or think differently.

Right now I’m reading Happy Pocket Full of Money and it's reminding me to visualize intentionally — because our reality is shaped by the images we hold in our minds. After I read, I usually take a minute to reflect on a key takeaway or just notice how the concept shows up in my life that day.

Other books I love for SourceWork:

The Power of Awareness

The Alchemist

The Big Leap

The Seat of the Soul

You Are a Badass (a fave)

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Why It Works

What I love most about this is how simple it is. Even on the days where I feel overwhelmed, anxious, or just not myself, I can go back to GAMES. I don’t have to overthink it — I just follow the rhythm.

This practice keeps me rooted in who I am and where I’m going. It helps me show up better as a parent, a founder, a partner, a coach, and a human. And it brings me back to me — especially when I need it most.

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My GAMES Routine Recap:

G – Gratitude

A – Affirmations

M – Movement Meditation

E – Eat + Essentials

S – SourceWork

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What About You?

I'd love to hear:

Which part of this would you try?

Do you already have a morning ritual that helps ground you?

Is there something else you do that really works for you?

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📥 Want More Support?

If this resonated or helped you think about your own morning in a new way, I made a free guide to support you even more. It’s short, powerful, and made for women who lead with purpose:

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