Let me tell you, mornings as a dad are no joke. Between getting the kids ready for school, packing lunches, and trying toremember if you even brushed your teeth, mornings can feel like a chaotic blur. But I’ve learned that starting the day right—just five minutes for myself—makes all the difference. And no, I’m not talking about an elaborate, hour-long meditation or a complex fitness routine. I’m talking quick, simple, and effective steps that help me feel energized and ready to tackle the day ahead.
Here’s the five-minute morning routine I swear by, broken down step by step:
1. 30 Seconds: Hydrate First Thing
The very first thing I do when I wake up is drink a glass of water. Not coffee, not juice—just plain water. After hours of not drinking anything while sleeping, your body craves hydration. It’s like flipping a switch for your brain and body to wake up.
- Leave a full glass or bottle of water on your nightstand the night before so there’s no excuse.
- Bonus: Add a splash of lemon for extra freshness.
This small habit wakes me up faster than caffeine and makes me feel instantly more alert.
2. 1 Minute: Stretch It Out
Next, I spend a minute stretching out my body. It’s nothing fancy—just a few moves to get my blood flowing and shake off that morning stiffness. As a dad, I know how easy it is to neglect this, especially if you’ve spent the night in odd sleeping positions trying to comfort a restless kid!
- Start with a simple forward fold—stand up, bend over, and let your arms dangle toward the floor.
- Move into a quick cat-cow stretch (from yoga)—get on all fours, arch your back, then drop your belly. This feels amazing for my back.
- Roll your shoulders and neck to release tension.
In just 60 seconds, you’ll feel a noticeable difference. Stretching wakes up my muscles and gives me a little energy boost.
3. 1 Minute: Practice Gratitude
This is a game-changer. I take one minute to reflect on three things I’m grateful for. It doesn’t have to be deep or profound—it can be as simple as “I’m grateful for a hot cup of coffee,” or “I’m grateful my toddler slept through the night.”
- Think of three things you’re thankful for.
- Say them out loud or jot them down in a notebook if you have it handy.
This quick practice shifts my mindset from groggy to positive. Being a dad comes with challenges, but this habit reminds me of the good stuff and helps me start the day with a smile.
4. 2 Minutes: Set Intentions for the Day
The next two minutes are all about mental prep. As a dad, it’s easy to feel like you’re reacting to the day instead of leading it. That’s where setting intentions comes in. I quickly map out what kind of day I want to have and the top priorities I need to focus on.
- Pick one or two key things you want to accomplish today. It could be work-related, family-related, or even personal.
- Example: “Today, I’ll finish that work project and make time to play catch with my son.”
- Decide how you want to show up—as a dad, a partner, or at work.
- Example: “I want to be patient and present with my kids today.”
These two minutes give me clarity and purpose. I feel more in control and less overwhelmed.
5. 30 Seconds: Take a Deep Breath
This might sound too simple to matter, but trust me, it works. Before diving into the day’s chaos, I take 30 seconds to pause and breathe deeply.
- Inhale deeply for four seconds, hold for four seconds, and exhale for four seconds. Repeat this a few times.
This tiny moment of calm helps me center myself, and it’s something I can come back to during stressful moments later in the day.
Why This Routine Works for Me as a Dad
You might be thinking, “Five minutes? How can that make a real difference?” Honestly, I thought the same thing at first. But the beauty of this routine is in its simplicity. It’s quick, easy to stick to, and covers all the bases—physical, mental, and emotional.
As a dad, it’s easy to feel like your mornings belong to everyone else—your kids, your partner, your job. This routine is my way of carving out just five minutes for myself before the day takes off. It helps me feel more prepared, more positive, and more present for my family.
Tips for Making It Stick
- Prep the Night Before: Keep water by your bed, and maybe even lay out a small notebook for gratitude or intention-setting.
- Be Flexible: Some mornings will be crazier than others. If you only manage three minutes instead of five, that’s still a win.
- Involve Your Kids If Needed: If one of your kids wakes up early, invite them to stretch or breathe with you. It’s a great way to model healthy habits.
Final Thoughts
Being a dad is one of the most rewarding (and exhausting) roles there is. While I can’t control the chaos of every morning, this five-minute routine helps me feel grounded and ready to handle whatever the day throws at me.
If you’re a dad juggling a million things, give this routine a shot. It’s quick, effective, and a reminder that even in the busiest of mornings, you can take a moment for yourself. Trust me—it’s worth it.
