How to Start Your Early Morning Health Routine Without Waking Your Family

Starting out first thing in the morning with a healthy routine is one of the keys to success, but sometimes it just doesn’t seem possible without waking up everyone in the house. Running on the treadmill is out of the question. Blending a smoothie will wake the whole neighborhood. Hell, it seems like just breathing as you walk past the kids’ rooms will wake the sleeping beings. Find out how I manage to get my morning health routine in without waking the entire household.


This is a super long one jam-packed with valuable info – I completely understand if you don’t have time to read it all right now. That’s why I created a PDF that you could download to your device to read later. Get it by clicking below right now and read it when you have time.



As you are fully aware, there are only 24 hours in every single day. No more. No less. Oprah doesn’t get more. The president doesn’t get any extra hours. Yet there are some people in this world that just seem way more productive than I do.

I know you know what I’m talking about. You feel like you’re working your butt off all day long, yet you still weren’t able to get everything on that ever-growing to-do list done. Hell, you’re lucky if you got all your meals in and all your co-workers made it out alive (children and spouses included).

So then what’s the secret? How do some people seem to be able to do it all? Honestly, I stand behind the idea that waking up early is the key. And not just waking up early, but waking up before everyone else in your house. Before your spouse is up. Before kids. Before roommates. Before anyone can bug ya. You will find that this alone time may be your most productive time to start working on some of your healthy habits before the hustle and bustle of the day catches up.

And it’s not just that the people living in your home aren’t awake, but generally, the rest of the world isn’t awake if you’re getting up between 5 and 6 (or even earlier). No text messages are coming in to interrupt. The emails are much slower than they are the rest of the day. The world is just quiet. The perfect tone you and your mind need to concentrate on your health.


I am up before anyone in my house about 90% of the time. The other 10%? Absolute chaos! I find myself scrambling around in the morning if I haven’t had a good hour or so to myself to wake up properly. I find myself snapping at my family all day long because I’m irritated at myself for not getting up on time. I often miss out on getting in a workout that day. I often have to hurry through my coffee rather than enjoy it in my alone time. Less of the to-do list gets checked off. The whole day is just ugly.


Like I mentioned above, the days I don’t wake up early are utter chaos. On the flip-side, I feel like I’m able to conquer my busy life just with that one extra focused uninterrupted hour in the morning. I know it doesn’t sound like a lot, but it truly is.

More than anything, I think it just sets the tone for success. It’s like I’m saying to myself, “Girl, today you are making shit happen. You are living intentionally. You are off to a great start, and the rest of your day is going to be amazing! Get it girl!”


Now, you might be thinking to yourself, “But I’m not a morning person. No matter how hard I try, I just can’t make it happen!”

Believe me, I totally get it. I used to have the hardest time getting my butt up every morning and would hit the snooze button over and over again.

But after about six months of training, I was able to make it a habit that I am so very grateful for. These are the tricks I used for teaching myself to get up early, and I know they’ll help you too.

  1. Visualize Your Morning & Have a Plan. That’s right. Before falling asleep, think about what your morning is going to look like. You’re going to wake right up when your alarm goes off. You’re going to put your workout clothes on, wash your face, brush your teeth, and then you’re going to do 30 minutes of cardio and then you’re going to do your arm exercises with your free weights. Obviously, this is just an example. You’ll have to use your own details and make it fit exactly to your schedule, but the point is that you want to actually visualize what your morning is going to look like from the moment your alarm goes off. This preps your mind for what is to come.
  2. Think of a Consequence. What is the consequence if you don’t work out first thing in the morning. You’re going to be angry with yourself. You’re going to continue to live less active than you would prefer. You’re possibly going to go another day/week/month of not fitting comfortably in your clothes. Or you could even go one step further and make it a physical consequence to yourself. You pay a dollar to a jar that goes toward something that won’t benefit you at all if you don’t work out in the morning.
  3. Be 100% Prepared. Make sure everything is set up and ready. The last thing you want to be doing in the early hours is fumbling for your exercise clothes, mp3 player, socks, or shoes. Have it all ready. All in one spot. Sometimes I have even slept in my workout clothes so there are no excuses there.
  4. Put Your Alarm Across the Room. I know you’ve heard this one before. But it’s absolutely true. As annoying as it is to hear your alarm go off and know you have to actually get up and out of bed in order to shut it up, it’s probably one of the best pieces of advice I can give you for getting up and at ’em for meet your workout goals. You hear your annoying alarm. You groggily stumble over to it, shut it off, and before you have a chance to walk back to your bed, you move RIGHT on to the next step.
  5. Drink Water Right Away. Have a glass of water right near your phone/alarm. As soon as you turn off your phone, drink that water. It’s going to wake your body up. It’s going to make you wake up and get moving.

OK, so we’ve talked about why you should be getting up early. We’ve talked a bit about how to get up early. But we’re missing one little thing. What happens if you go through all this effort to wake up early, and as soon as you get started, you hear little pitter-patters of your kids coming down the stairs. Or you hear your baby start to cry. Or your spouse is mad because you woke them up making coffee. UGH! BUT there’s a catch here. We have to get up early, but we gotta be quiet. No treadmill. No blender for juicing or smoothies. No crazy loud stereos for cardio workouts. No cleaning. No dishes. None of it. Well then what’s the freakin’ point? Maybe it’s not even worth getting up early. Oh you just hold up right there, my friend. There are so many things you can do for your physical and emotional health that will kick your day into high-gear without waking your family up, and that’s what we’re going to talk about right now.



YES! Yoga is my absolute favorite way to start any day. After just a few gentle stretches, I’m awakened and ready to push into some power yoga to really strengthen my muscles and my core. Anyone who says yoga isn’t much of a workout hasn’t pushed themselves far enough out of their comfort zone. Unlike running on the treadmill or other cardio workouts, which can be loud, yoga is definitely something you can do in the wee hours of the morning without waking anyone in the house. I even do it in the room right next to my son’s room, and he doesn’t hear a thing.

Overnight Oats

So I’ve heard that you should eat breakfast no longer than 60 minutes after you wake up. I don’t know about you, but I’m a huge fan of smoothies and juices in the morning, but running the blender at 5:30 am would make a whole lot of people grumpy in my house. Even putting something in the microwave has the potential of waking up my light sleepers. So you know what the solution is? Overnight oats. Total breakfast-saver in a jar. Prepare it the night before, pull it out of the fridge in the morning while everyone is snoozin’, and you’ll be set. This is one of my favorite overnight oat recipes.

Naked Cold-Pressed Juice Another alternative for your morning nutrients is to get some juice in. Like I said before, with a blender or juicer, that’s probably not the smartest idea if you’re trying to let everyone else sleep. That is exactly why I’m in love with the new Naked Cold Pressed Juice. I’m sure you’ve seen Naked juices in your stores, but the experts at Naked are launching a new line of cold-pressed juices that are currently being rolled out to select stores on the West Coast right now (and coming soon throughout the rest of the US). I’m so excited because this is such a convenient way for me to get high quality fruits and vegetables in my body first thing in the morning… again, without bugging my family. And without any added sugar, preservatives, or GMO’s, I feel 100% comfy saving a little leftover for when kiddo wakes up wanting some.


Make Coffee Night Before

Oh, my dear friend, you cannot forget the coffee. I cannot tell you how many times I have woken up early to make coffee, only to make the loudest commotion down in the kitchen, waking everyone up. I’m as clumsy as they come, and if something can be dropped, I guarantee, it will happen while everyone’s sleeping. So we have made it a priority to have a coffee pot with a timer on it so we can get it all ready to go the night before and it will be hot and ready to drink as soon as I get up. Talk about service!

Write in a Journal

I am a big believer in journaling. For mental health. For future generations. For record-keeping. For fun. For stress-relief. All of the above. I definitely don’t do it as much as I would like, but I find that early morning when I can’t be interrupted is the perfect time to write.


Just like journaling, meditation is amazing for the soul and the mind. It relieves stress. It sets your intentions for the day. It allows you to clear your mind before facing the crazy day ahead. Perfect for a quiet morning.

Plan the Day

Fail to Plan. Plan to Fail.

That’s one of those sayings I totally hate because I’m pretty sure I was told that by numerous high school teachers. But now as an adult, I completely get it. If you don’t plan, girl, you’re in for a world of hurt. Take time in the morning during this quiet time to plan your meals for the day or the next day. Plan your next workout. Plan your entire day.

A huge key to success for me is having a plan and being able to just look at it and start crossing things off once it’s time to get to work. Without a plan, I feel like so much time is wasted just trying to figure out what I’m supposed to do next.


As I said before, waking up early is a life-saver for me, and I know it can change your life like it has mine. Not only does it set the tone for the day, but it gives you a little extra time to get things done and take charge of your health.

Again, if you weren’t able to sit down and read the whole article, just download it here to read later:

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

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