11 Printable Morning Routine Checklists for Adults & Students (2024)

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Have you ever had the type of morning when everything goes wrong from the moment you get out of bed?

Maybe you slept through your alarm, spilled your morning drink on your shirt as you rushed out the door, and then, halfway through your commute, realized that you’re wearing mismatched shoes. These mishaps can set the tone for the rest of the day.

Here at Develop Good Habits, we believe that setting a tone of positivity the moment you wake up is critical to how successful the day will be.Research resultsshow that positivity boosts creativity, commitment, and productivity.

So, how do you set this positive tone for your day?

Surprisingly, routine has an important role to play.

Table of Contents

The Importance of a Morning Routine

When you examine the lives of successful people, one thing that you notice is that most of them adhere to morning routines. The habits that comprise their morning routines build up will power, a keystone personal quality that is a strong predictor of success.

How do successful people go about their mornings? The following are the most commonmorning routine habitsof those primed for success. Take note that every individual has a different way of going about their morning, and these habits are just examples that you can include in your own daily routine.

  • They wake up at the same time every day.
  • They meditate in the morning.
  • Exercise is part of their morning activities.
  • They take time to read, even for a few minutes.
  • They write a to-do list.
  • They don’t skip breakfast.
  • They spread their positivity by greeting others.

(For habits that should not be part of your morning routine, check out our post on morning routine mistakes.)

Your Own Morning Routine

If you want to have an awesome day and jumpstart your own success, adopting a morning routine can help you achieve this goal.

To make things effortless, we suggest that you list down the actions that make up your routine. Amorning routine chartcan help keep things smooth, especially on hectic days.

If your daily routine has some permanence to it, you can use a checklist as an alternative to a chart. A checklist can come pre-printed with the activities that you’re most likely to do in the morning.

In this article, we’re sharing awesome morning routine checklist examples you can use as inspiration and for tracking the activities that bring you closer to success.

Ready? Let’s get to our list.

1. DGH Morning Routine Checklist

Download the PDF

If you’re looking for a checklist template to help streamline your daily morning routine, we’ve created one for this purpose. Our checklist features a background of the morning sky to provide a cheery vibe in the morning.

This template allows you to write the date and list up to eight steps or habits for your morning routine. The first three slots are underlined to emphasize that they are the most important.

Boxes are located next to each line on the list, which you can mark once you’re done with the habit. In another column next to each item is space dedicated for writing the time you’re going to do the habit. Ideally, you’ll log your morning routine in chronological order. A notes section is found at the bottom of the page for you to write down ideas and other important information as they occur throughout the day.

2. DGH Weekly Morning Routine Checklist

Download the PDF

If you’re tracking your daily routine for the whole week, here’s a template we’ve created to help you out. It comes in a blue color scheme and is quite easy to use. The template has a dedicated section where you can list all the habits or activities of your morning routine. There is enough space for logging up to nine habits. Next to the list is a weekly tracker, which is composed of check boxes representing each day of the week. Each item on the list gets its own row of tracking boxes, with a Monday start. The checklist also has space for writing reminders and notes.

3. Teal Checklist

Kids benefit when they have positive mornings. However, things tend to become hectic once school starts. The trick is to control what you can, and help your kids manage their mornings better with this routine checklist.

This printable list has icons for morning activities, making it a good visual tool even for kids who can’t read yet.

4. Successful School Mornings

School mornings can be a hectic affair for families. Here’s a morning routine checklist to make the time go smoother for everyone.

This checklist works like a tracker. Each line is intended for one activity in your morning routine.

Next to these spaces are five circles. Each one bears the initials for every school day (Monday to Friday). Once you’re done with an activity or habit, you can put a check mark in the respective circle and proceed to the next activity/habit.

There is space in this template to list up to 14 activities or habits that make up your morning routine.

5. 2-Page Morning Routine Checklist in Teal

This two-page checklist was designed to help you have an awesome, productive morning.

One page is dedicated to eight pre-set activities that begin the night before. For example, for a better start the next morning, the checklist recommends preparing the clothes you’ll wear the night before and ensuring that you get seven to nine hours of sleep.

Meanwhile, the other page is a template for your personal morning routine. Spaces are allocated for writing the specifics that make your morning routine go smoothly, such as:

  • The main goal for the week
  • Wakeup time
  • Morning schedule
  • Morning tasks (in tracker form)

6. Planning Your Morning Right

Looking for a template to help get your morning routine organized? Here’s one that comes in an efficient layout. The template lets you write down the date and day, tasks, and time for each habit/activity.

In addition, this template has a column reserved for writing down the buffer time for each task/activity/habit. For example, if it takes at least 20 minutes to prepare breakfast for your kids, allot 30 minutes in your template. If it takes you at least 10 minutes for personal hygiene and dressing up, give yourself 20 minutes. This way, you don’t feel rushed doing your morning routine.

7. Simple Home Routine Template

If you’re looking for a simple template for establishing a solid morning routine, you might want to try this free printable from Home Storage Solutions. You can use this template for your personal morning routine or for the members of your household.

The template is in tabular form. Columns are provided for writing down the time, task, and notes related to one’s morning routine.

8. Morning Routine Worksheet

This three-page template is designed to help you set a morning routine you love. It is designed as a step-by-step guide to helping establish your morning activities.

The first page is called “My Morning To Do’s.” It consists of three columns with writing prompts:

Step 1 – Write Down Your Morning To Do’s
Step 2 – Allocate a Time
Step 3 – Stay on List or Go

Page two has spaces for writing down your wake-up time and your activities (in order), with a tracking system to help you track each activity for every day of the week (Monday to Sunday).

Finally, page three is dedicated to writing down your reflections about your morning routine so you can see which parts of the routine work well and which ones need improvement.

9. Stress-Free Morning Routine for Introverts

Rushing through the morning brings stress that affects you for the rest of the day. Often, we fail to see that it’s our disorganization that causes the stress, and not the morning itself.

However, once we recognize this, we can make some changes so that we can experience the first few hours of the day as a soothing prelude to everything that we’ll experience for the rest of it.

This checklist is playfully called an introvert’s checklist. However, whether you’re an introvert or extrovert, you can benefit from having a morning ritual that lets you get in touch with yourself, motivates you to take uphealthy habits, and helps you become a more organized person.

10. Morning Person Routine

Embracing a morning routine is a bit of a challenge if you’re not a morning person. However, with the right motivation, you’ll be getting out of bed the moment the alarm goes off (or even before). If you’re not a morning person but would like to be one, this checklist helps you achieve that goal.

Here are some of the benefits you’ll reap when you wake up just before daybreak:

  • You have time to exercise.
  • You’re more likely to eat a healthy breakfast.
  • You’ll be able to overcome procrastination.
  • You’ll experience improved quality of sleep.

11. Kickass Morning Routine

Wanna have a kickass morning? This checklist shows you how. You’re prompted to do activities that infuse your morning with positivity. The prompts form the acronym HEALTH, which stands for:

  • H – Hydrate
  • E – Engage
  • A – Affirm
  • L – Listen
  • T – Tiger Pose
  • H – Handwrite

There are suggested activities for each letter of the acronym so you can easily follow this daily positive routine.

Final Thoughts on Morning Routine Checklist Ideas

Starting the day on a positive note paves the way for good health and a better life. The checklists we shared with you today are wonderful tools for jumpstarting a positive morning. When you start the day right, you can then cap it successfully. With constant use, checklists help strengthen the habits that make you more productive, keep your energy up, and improve your health and well-being.

If you need more resources about morning routines, you might want to check out the following posts:

  • 15 Morning Routine Charts to Print and Track Your Habits
  • 71 Morning Daily Routine Habits to Start Your Day
  • The 7 Best Morning Routine Apps to Conquer 2020
  • 11 Printable Daily Checklist (and To Do List) Templates

Finally, if you want the perfect morning routine, then check out this seven-step process for creating a morning routine that will become a vital part of your daily life.)

All the best in your new morning habit!

11 Printable Morning Routine Checklists for Adults & Students (3)
11 Printable Morning Routine Checklists for Adults & Students (2024)


How do I make a morning routine checklist? ›

Best morning routine: 21 steps for a more productive day
  1. Get a good night's sleep.
  2. Avoid the snooze button.
  3. Give yourself enough time to get to work.
  4. Drink a full glass of water.
  5. Enjoy a cup of coffee or tea.
  6. Prepare a healthy breakfast.
  7. Take advantage of self care.
  8. Fit in a quick workout.
Dec 22, 2021

What is a good morning routine for a student? ›

Whenever you begin your day, start with a few fundamentals: Move your body, eat a healthy breakfast, get dressed and log into your class before it starts. You might even make time to journal, go out for coffee or do another activity that brings you some joy.

What is a good morning routine for ADHD? ›

Each morning, write out a to-do list by hand and track the time taken for each task. Use a timer to help you keep track. Break tasks down into smaller tasks. Writing out the smaller details and steps of each task can make them feel more manageable.

What is the best morning routine for success? ›

10 morning routines highly successful people swear by
  • Sweat. ...
  • Practice gratitude. ...
  • Rise with the sun (or even before it) ...
  • Read a book. ...
  • Journal. ...
  • Drink water. ...
  • Eat a real breakfast. ...
  • Make a to-do list. Planning out the day and making a list of what needs to be done can help prepare your mind for the day ahead.
Dec 15, 2021

What is the 5 5 5 30 morning routine? ›

My 5-5-5-30 morning routine: • 5 push-ups • 5 squats • 5 lunges • 30-second plank Do it right when you get out of bed. It gives you a beautiful natural energy boost to start the day. and retweet the thread to share with friends!

What is the 4 o'clock morning routine? ›

The idea behind the 4 AM morning routine is to prioritize your mental, emotional, spiritual, and physical health every morning before you are required to take on the challenges from the day. Honestly, this could mean waking up just 30 min before you normally do.

How do I create a daily routine for my students? ›

What Should Be An Ideal Daily Routine For Students?
  1. Sleep in time. ...
  2. Set Daily Goals. ...
  3. Include a Healthy Diet in Daily Routine For Students. ...
  4. Making Time For Exercise. ...
  5. Reduce Screen Time in Daily Routine For Students. ...
  6. Practice Gratitude.
Jan 16, 2023

What is an example of a morning routine? ›

Brushing your teeth nightly and getting ready for bed is a routine. Waking up at 6 a.m. and exercising every morning is a routine. Purchasing a bagel and reading the news before you head to work every morning is a routine. Even eating chips while watching Netflix is a routine.

How do you write a daily routine for students? ›

The daily routine is:
  1. I wake up early.
  2. Refresh my self.
  3. Brush my teeth.
  4. Take a bath.
  5. Take Breakfast.
  6. Get ready for school.
  7. Spend hours for studying.
  8. Come back home.

What is a low dopamine morning routine? ›

Key rules for a low-dopamine morning

Avoid your phone for at least an hour after waking. Wait for 90 minutes before having any caffeine. Eat a high-protein breakfast. Complete a low-stress task, like emptying the dishwasher. Swap early morning HIIT, sprints or boxing for low-intensity workouts like a walk or yoga.

How can I stimulate my brain for ADHD in the morning? ›

How to Wake Up When You Have ADHD
  1. 1) Have More Than 1 Alarm Clock. 3 seems to be the magic number. ...
  2. 2) Don't Press Snooze! ...
  3. 3) Getting Up to Take ADHD Meds. ...
  4. 4) Wake Up and Smell… ...
  5. 5) Have Something to Motivate You in The Morning. ...
  6. 6) Music. ...
  7. 7) Have a Morning Routine. ...
  8. 8) Get a Novel Alarm Clock.

How do you structure an ADHD routine? ›

Having a routine can benefit your child with ADHD and the rest of the family. Structure is beneficial for several reasons: Provides external control: The symptoms of ADHD lead to problems with self-control. As a result, children with ADHD need more external controls (i.e., structure) to help them manage symptoms.

What are the 10 good habits at morning? ›

Healthy Morning Habits
  • Wake Up Early. The majority of successful people wake up early and at the same time every day. ...
  • Set Daily Goals. ...
  • Always Eat Breakfast. ...
  • Read Motivational Quotes. ...
  • Be Flexible. ...
  • Incorporate Motivational Practices. ...
  • Track Expenses. ...
  • Drink Cold Water with Lemon.

What is the Miracle Morning routine? ›

The Miracle Morning by Hal Elrod is a 6-step morning routine using what are called Life S.A.V.E.R.S.: silence, affirmations, visualization, exercise, reading, and scribing. A good book to pick up if you're looking to upgrade your mornings.

What are the 5 habits of success? ›

5 Habits of Successful People
  • 1) Successful People Believe in Themselves. If you're going to be successful in creating the life of your dreams, you have to believe that you are capable of making it happen. ...
  • 2) They Set Goals. ...
  • 3) They Go the Extra Mile. ...
  • 4) They Take Action. ...
  • 5) They Practice Appreciation.

What is the 5 second rule morning routine? ›

The rule that is explained in her book [available here on Amazon] is the idea that you have the instinct to act on a goal (or an unpleasant task) if you physically move within 5 seconds. If 5 seconds pass, your brain will remove the need, and you are less likely to act as time goes on.

What is the 20 20 20 rule morning routine? ›

Start Your Morning with the 20/20/20 Formula

His 20/20/20 formula calls for 20 minutes of exercise, 20 minutes of reflection (journaling, meditating, or quiet contemplation), and 20 minutes devoted to growth (reading, reviewing your goals, or studying a topic of interest).

What are the 6 habits of growth morning routine? ›

Hal Erod discovered the six morning habits that aid in productivity and performance at work. The six tactics can are known as SAVERS; Silence, Affirm, Visualize, Exercise, Reading, and Scribing.

What is the healthiest morning routine? ›

How to start a healthy morning routine — and stick with it
  1. Set your alarm to work for you — not against you. ...
  2. Breathe in the new day. ...
  3. Drink water before coffee. ...
  4. Move your body in all directions. ...
  5. Make time to exercise. ...
  6. Set your mind right. ...
  7. Cultivate an attitude of gratitude. ...
  8. Make your bed.
Aug 24, 2021

What is Tim Ferriss morning routine? ›

Mornings are very important to Tim Ferriss, though he gets up rather late, starting the day at 10 am. Every morning starts with 20 minutes of transcendental meditation. He has a high-protein breakfast and a hot cup of tea or coffee to kickstart the day.

How can I wake up at 4am every morning? ›

The following are tips and treatments that can help you sleep better and wake up better.
  1. Get on a sleep schedule. ...
  2. Improve your bedtime routine. ...
  3. Move your alarm to avoid hitting snooze. ...
  4. Eat better. ...
  5. Get regular exercise. ...
  6. Enjoy the daylight. ...
  7. Get a sleep study. ...
  8. Treat a sleep disorder.
Apr 5, 2019

What are 5 daily routines? ›

List of Daily Routine Examples
  • wake up.
  • have breakfast.
  • brush your teeth.
  • take a shower.
  • take a bath.
  • get dressed.
  • go to school.
  • study English.

What are the good habits of a student? ›

10 Habits of Successful Students
  • Get Organized. Making a plan for what you're going to do and when you're going to do it will make sure you're always ahead of the curve - literally.
  • Don't multitask. ...
  • Divide it up. ...
  • Sleep. ...
  • Set a schedule. ...
  • Take notes. ...
  • Study. ...
  • Manage your study space.

What is the best timetable for a student? ›


What is the 5 to 9 morning routine? ›

TikTok videos tagged with #morningroutine have been watched a collective 14.6 billion times. One of the most common morning routines is called the #5to9 — a reference to the hours between 5 and 9 a.m. when the highly motivated can put in four hours of chores and self care before starting the work day.

How do I start a 5 am morning routine? ›

The 5am Club: A Morning Routine for Ultimate Productivity
  1. 1.Get moving. Do something active (i.e. anything from a simple walk to a full gym session). ...
  2. Schedule your day. ...
  3. Have a glass of water with lemon. ...
  4. Let the natural light in. ...
  5. Have a nutritious breakfast. ...
  6. Focus the mind.

What is the simple morning ritual? ›

Drinking a cup of coffee/tea.

Sitting in silence and enjoying a cup of coffee or tea is a nice easy, relaxing way to begin a morning ritual. Drinking coffee in the morning helps to jumpstart your day and having this in quiet peace sounds so luxurious! It can be as simple as that.

How do you write a perfect daily routine? ›

How to create a daily schedule
  1. Write everything down. Begin by writing down every task, both personal and professional, you want to accomplish during a normal week. ...
  2. Identify priorities. ...
  3. Note the frequency. ...
  4. Cluster similar tasks. ...
  5. Make a weekly chart. ...
  6. Optimize your tasks. ...
  7. Order the tasks. ...
  8. Stay flexible.
Dec 30, 2022

What does your daily routine look like? ›

"I usually wake up at 7 a.m., but on weekends, I wake up at 9 a.m. I practice Pranayam exercises in the morning to start the day with positivity and vitality. By 8:30 a.m., I have tidied up, taken a shower, put on my office clothes and eaten my breakfast. During this time, I also read the news and check my messages.

What is your daily routine paragraph? ›

I have a daily routine that starts early at 5 am and ends with planning the next day's work at 10 pm. I wake up at five and study till 7. I eat my breakfast at 8 am and leave for school at 8:30. Revision in the morning helps me understand better in class.

What time of day is dopamine highest? ›


"Levels essentially decrease throughout the day. The nadir is 3 pm, corresponding to the 'primate siesta. ' Levels then go up later in the afternoon and evening, peaking just before the lights go off in anticipation of sleep-possibly a circadian alerting signal," reported Rye.

What is the best breakfast for dopamine? ›

A recent study looked at this theory and concluded that eating a high-protein breakfast including eggs, lean meats and dairy was best at reducing mid-morning cravings whilst also increasing dopamine levels.

Why is routine important for ADHD adults? ›

If you have ADHD, creating a routine can help you manage your symptoms, boost your productivity, and improve your overall well-being. If you're living with attention deficit hyperactivity disorder (ADHD), there are other habits you can add to your medication and therapy practice to help you manage your life.

What activities calm an ADHD brain? ›

Read on to find some great strategies for relaxing your mind, soul, and body.
  • Practice Deep Breathing. The first of our ADHD relaxation techniques involves deep breathing. ...
  • Try Journaling. ...
  • Learn Meditation. ...
  • Maintain Boundaries. ...
  • Take an Exercise Break. ...
  • Use ADHD Relaxation Techniques as You Go About Your Regular Day.

Why do ADHD people struggle in the morning? ›

What's the connection between ADHD and having difficulty getting out of bed in the morning? Executive functions such as organizing tasks and initiating activities can be impaired in individuals with ADHD. This can make it challenging to start the day and adhere to a morning routine.

Why are mornings difficult with ADHD? ›

New research has revealed a correlation between the circadian rhythm, the bodies sleep regulation mechanism, and ADHD/ADD. Studies show that trouble falling asleep, poor REM sleep and feeling sluggish in the morning could be a symptom of these disorders.

Do people with ADHD struggle with routine? ›

Routines unravel with great frequency and frustration thanks to a very Catch-22 truth about ADHD: Daily habits make ADHD easier to manage; at the same time, ADHD symptoms and executive function challenges make it inordinately difficult to establish and consistently follow routines.

How to do simple tasks with ADHD? ›

How to Finish What You Start
  1. Do Not Attempt While Under Pressure. ...
  2. Keep a Paper To-Do List. ...
  3. Maintain a Master List. ...
  4. Prioritize Your Tasks. ...
  5. Know Your Limits. ...
  6. Prevent Procrastination. ...
  7. Practice Mindfulness. ...
  8. Stop Abandoning Tasks.
Apr 13, 2022

What should I do first thing in the morning? ›

Here's what Goodwin and Goel say are some of the best things you can do to start your day right.
  1. Plan ahead! ...
  2. Resist the snooze. ...
  3. Drink water. ...
  4. Meditate. ...
  5. Exercise. ...
  6. Get outside in the sun. ...
  7. Make coffee (at home) ...
  8. Eat breakfast.
Jun 7, 2018

What are the healthiest daily habits? ›

12 Habits of Super-Healthy People
  • Have Breakfast. 1/12. It's important for a bunch of reasons. ...
  • Plan Your Meals. 2/12. It'll help you save time and money in the long run. ...
  • Drink Plenty of Water. 3/12. ...
  • Take an Exercise Break. 4/12. ...
  • Go Offline. 5/12. ...
  • Learn Something New. 6/12. ...
  • Don't Smoke. 7/12. ...
  • Sleep Well. 8/12.

What are the morning habits of Bill Gates? ›

It's said that he works out for about an hour each morning. After exercising, he catches up on the latest news by reading newspapers like The New York Times, The Wall Street Journal, and the Economist. While he skims through much of the news, he primarily focuses on topics around health.

What is the 5 second rule Miracle Morning? ›

Learn this technique and put it into practice when your alarm goes off in the morning. "The 5 Second Rule is simple. If you have an instinct to act on a goal, you must physically move within 5 seconds or your brain will kill it. The moment you feel an instinct or a desire to act on a goal or a commitment, use the Rule.

What are the three steps to the perfect morning? ›

It starts with a simple three-step formula of solid sleep, a delicious breakfast, and physical movement to ease some of your wake-up woes and set the tone for the rest of your day.

What are 3 habits of highly successful people? ›

This vulnerability, Brown says, is the birthplace of not only courage, but also trust, innovation, creativity, and adaptability—which are all foundational to success.

What is a good morning routine for a 12 year old? ›

Morning Routine
  • Make a habit of waking up at around 8 am. ...
  • Then take a shower and wear clean clothes. ...
  • Go for breakfast. ...
  • Once done eating, pick up your dishes and help your parents in cleaning them up.
  • Complete this task by 9 pm.
  • Get back to your room for the educational activity.
Jul 8, 2022

What is a good morning routine for adults? ›

Go for a brisk walk around your neighborhood, or get some sun, fresh air, and exercise at a nearby park or beach. Journal or write morning pages, which involves penning a stream of consciousness in your journal and filling three pages every morning, to help you reflect, analyze, and ideate.

What is a routine for older children? ›

School-age children: ideas for daily routines

getting ready in the morning and going to bed at night. doing after-school activities like hobbies or sport. doing chores – for example, setting the dinner table, unpacking the dishwasher, helping with the laundry, or caring for pets.

How do I not look tired in the morning for school? ›

9 Ways to Wake Up a Tired Face
  1. Cold brew your face and body. No hitting the snooze button. ...
  2. Moisturize while skin is damp. Timing and technique matter. ...
  3. Freshen eyes ASAP. ...
  4. Fake your best skin. ...
  5. Blush, don't bronze. ...
  6. Lighten up on eye makeup, but don't ignore it. ...
  7. Shake up your hair. ...
  8. Wear cheerful vibrant colors.
Jul 26, 2018

What time should a 13 year old go to bed? ›

6-12 years old: should go to sleep between 7:30 and 8:30 pm. 13-18 years old: should go to sleep around 10:00 pm. Bare in mind that once puberty hits, it will be difficult for teenagers to fall asleep until around 11 pm.

What time do parents wake up? ›

America's parents start their day early: A majority of parents with children under 18-years-old wake up by 6 a.m. (56%), compared with just 37 percent of non-parents, according to a YouGov survey on American's typical daily routine.


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