Killer 5 Step Morning Routine That Only Takes 12 Minutes

Cait Mack
2 min readNov 16, 2022

If you’re cramped for time, this is for you.

David Mao

A lot of people struggle owning their time in the morning.

They hit snooze, stumble out of bed and know a general idea of: coffee, eat, shower.

This routine will help you gather yourself and start the day right.

All inside of 15 minutes.

Hydrate: 1 minute

Chug 16 ounces of water as soon as you wake up.

I follow this up with a cup of tea shortly thereafter.

But either way, get your fluids in as soon as you wake up.

Your brain is almost 3/4 water…it fiends for it.

Meditate: 3 minutes

This helps reduce stress, lengthen attention span and calm your mind.

3 minutes seems like nothing, until you first sit down and it feels like 15 minutes.

You can (and should) work your way up to 10–20 minute sessions. But start here for now. Build the habit.

Foam roll: 3 minutes

Rolling increases blood flow and oxygen.

It also helps with mobility and that becomes massive as we get older.

If you don’t have a foam roller, a lacrosse or tenis ball can work too.

Make a smoothie: 3 minutes

Focus on plants and protein.

Load it up with a protein powder of your choice, berries, spinach, etc.

I like to throw in walnuts, chia or flax seeds too.

Get moving: 2 minutes

If you’re pressed for time, focus on core and glutes.

A 1 minute plank and 1 minute of hip bridges works wonders.

A 2 minute jog or sprint works too.

Keep things simple as you get started.

The more complicated, the less likely you are to stick with it.

Once you’ve built this routine, build it out further and own the first 2–3 hours of your day.

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Cait Mack

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