Morning Routine Checklist (Free Printable)
A morning routine checklist takes the thinking out of your first hour. Instead of deciding what to do, you just work down the list. Below is a free printable weekly checklist, three ready-made routines (15, 30 and 45 minutes), and how to build your own.
Key takeaways
- Keep it short: five to eight small steps you can do even on busy days.
- Do the steps in the same order each morning, so each one cues the next.
- Start the night before, with a regular bedtime and a few things prepared.
- Tick each step for a few weeks until it feels automatic.
Free printable morning routine checklist
Use our suggested steps or write your own in the left column, then tick each one as you go. One sheet covers a whole week.
My Morning Routine Checklist
Week of: ________________ Wake-up time: ________ Routine takes about ______ minutes
| Step | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Get up at my set time | |||||||
| Drink a glass of water | |||||||
| Open curtains / get daylight | |||||||
| Make the bed | |||||||
| Stretch or move (5–10 min) | |||||||
| Breakfast | |||||||
| Write my top 3 tasks | |||||||
| No phone for the first 15 min | |||||||
| ____________________ |
Which step made the biggest difference this week? ______________________________
3 ready-made morning routines
| 15 minutes | 30 minutes | 45 minutes |
|---|---|---|
| Glass of water (1 min) | Glass of water (1 min) | Glass of water (1 min) |
| Open curtains, make bed (3 min) | Open curtains, make bed (3 min) | Open curtains, make bed (3 min) |
| Stretch (5 min) | Stretch or short workout (10 min) | Walk outside (20 min) |
| Quick breakfast (5 min) | Breakfast, sitting down (10 min) | Breakfast, sitting down (12 min) |
| Top 3 tasks (1 min) | Top 3 tasks and calendar check (6 min) | Gratitude or journal (5 min), top 3 tasks (4 min) |
For more versions, including routines for parents, shift workers and people who work from home, see our simple morning routine ideas.
Build your routine online, free. The Daily Routine Planner creates a simple morning and evening routine from your wake-up time and bedtime, and prints it as a one-page schedule.
Open the Daily Routine Planner →How to build your own checklist
- Work out your time. How long do you realistically have between waking and leaving or starting work? Plan for less than that.
- Start with the basics: water, daylight, some movement and breakfast. These support the everyday self-care that the National Institute of Mental Health recommends, such as regular exercise, regular meals and staying hydrated.
- Add one thing for your mind: a few slow breaths, writing three things you’re grateful for, or choosing your top three tasks.
- Put the steps in a fixed order. Each step becomes the cue for the next. Researchers at UCL found that repeating an action in a consistent setting is how habits form (Gardner, Lally and Wardle, 2012). This is also the idea behind habit stacking.
- Keep the phone away for the first 15 minutes, or until your checklist is done.
- Tick it daily for a month, then drop the checklist for steps that feel automatic.
The night-before checklist
Good mornings start the night before. A regular bedtime matters most: the CDC recommends at least 7 hours of sleep for adults and a consistent sleep schedule.
- Set out clothes for tomorrow
- Pack your bag and lunch
- Fill a glass or bottle of water for the morning
- Write tomorrow’s first task
- Charge your phone outside the bedroom
- Go to bed at your planned time
See our evening wind-down routine for a full plan.
Make your routine stick for 90 days. $9 The printable 90-Day Healthy Habits Planner helps you plan each habit’s cue and backup plan, with monthly trackers and weekly reviews.
See the 90-Day Healthy Habits Planner →Common questions
What should be on a morning routine checklist?
Five to eight small steps you can do every day, such as getting up at a set time, drinking water, opening the curtains, stretching, eating breakfast and choosing your top three tasks.
How long should a morning routine be?
Whatever fits your mornings. Fifteen minutes is enough for a useful routine, and it’s better to keep a short routine every day than a long one only sometimes.
How do I stick to a morning routine?
Prepare the night before, keep a regular bedtime, do the steps in the same order every day and tick them off. Start smaller if you keep skipping steps.
Is there a free printable morning routine checklist?
Yes. The weekly checklist in this guide is free to print, and our online Daily Routine Planner also prints a one-page morning and evening routine.
Sources
- National Institute of Mental Health: Caring for Your Mental Health
- Gardner, Lally and Wardle (2012): Making health habitual. British Journal of General Practice, 62(605), 664–666
- CDC: 1 in 3 adults don’t get enough sleep
Related tools and guides
This guide is for general education and is not medical advice. See our Health Disclaimer and Editorial Policy.