If you’ve ever opened your eyes on a dark December morning in Manchester and thought, “Absolutely not”… same. This post shares a simple 10-minute winter morning routine that’s realistic for busy mums (and anyone doing the school/college run), no 5am nonsense, no perfect life required.
You’ll get a minute-by-minute routine you can follow straight away, a 2-minute rescue for chaotic mornings, plus a slower cosy weekend version and quick variations for school/college runs and working from home.
The quick version (if you’ve got zero time)
Here’s the exact routine you can follow today:
The 10-minute winter morning routine
Light + water (1 min)
Warm up your body (2 mins)
Protein first (3 mins)
Movement snack (2 mins)
One small good thing + plan (2 mins)
And if the morning is already chaos…
The 2-minute rescue
Open curtains + turn a lamp on, drink a few gulps of water, and do 5 slow breaths. That’s it. You’re back in the room.
The 10-minute winter morning routine (minute by minute)
This is designed for those mornings where you’re not trying to become a new person. You’re just trying to feel less like a zombie.
Minute 0–1: Light + water (the “wake up” switch)
Before you scroll, do two things: open the curtains (even if the sky looks like wet concrete) and drink water (even a few gulps counts). Winter mornings are darker, so your brain needs that “it’s daytime now” signal.
If it helps, put a lamp on straight away. I’m not being dramatic when I say a warm lamp can change your whole mood.
Minute 1–3: Warm up your body (because winter is rude)
Cold mornings make everything feel harder. Do a quick warm-up so your body stops sulking: roll your shoulders, stretch your arms overhead, do a gentle neck stretch, then 10 slow squats (or sit-to-stands off the bed if your knees are not feeling ambitious).
Nothing fancy. You’re just telling your nervous system, “We’re moving. We’re alive. Let’s proceed.”
Minute 3–6: Protein first (winter energy cheat code)
If you’re not hungry first thing, that’s normal. But a bit of protein early helps with energy and cravings later.
Pick one:
- Greek yoghurt and honey with granola
- Boiled egg on toast
- Peanut butter on toast with banana
- A protein shake you can drink in the car
- Leftover whatever (no rules, it’s your kitchen)
One tiny upgrade that helps in winter: make it warm. Even tea and toast feels more comforting than cold cereal when it’s freezing.
Optional add-on if you shower in the morning: keep it quick, then chuck on moisturiser while your skin is still slightly damp. It’s the easiest way to stop that dry, tight winter skin feeling before you’ve even left the house.
Minute 6–8: Movement snack (yes, it counts)
This is the bit that helps your mood without needing a full workout.
March on the spot while the kettle boils, do 20-second wall push-ups or take a brisk two-minute walk to the end of the street and back (coat on, job done).
If you’ve got time later for a proper walk, great. If not, this still helps.
Minute 8–10: One small good thing + a plan
This is the “stop the day running you” step.
Write one line: “Today will feel better if I do ___.” Or pick one small good thing: “I’m looking forward to ___.” Then glance at your calendar and choose your one must-do (not seven). Winter mornings are not the time for unrealistic to-do lists.
If your brain is already doing lap laps around your to-do list, you’ll love my make your home calm this Christmas feature, it’s full of quick little tweaks that make December feel less chaotic
10-minute routine recap (for screenshots and “just tell me what to do” days)
Light + water → warm up → protein → 2-minute movement → one good thing + one must-do
Winter morning routine checklist
If you want a no-thinking version, this is it. Tick what you manage and ignore the rest.
- Curtains open or lamp on
- Drink some water
- 60 seconds of stretching
- Protein (even something small)
- 2 minutes of movement
- Pick one must-do
- Pick one small good thing
Want a cosy “slow” winter morning instead? (Weekend version)
If it’s the weekend (or you’ve got a rare morning with no rushing), here’s your slower routine that still helps you feel human.
Make a warm drink, put a lamp on (big light is banned), and take five minutes to do something calm: read a few pages, sit by the window or just stare into space like a resigned winter cat.
Then do one tiny “body wake-up” thing: a quick stretch, a gentle potter round the house or a five-minute walk outside if the weather isn’t being rude. Finish by sorting one small job that’ll make later-you happier (dishwasher on, bags by the door, quick tidy) and that’s it. Cosy, reset, done.
Winter morning routine (UK) – school run version
School run mornings are basically a countdown timer with shoes. What helps most is front-loading the calm. Do your light + water as soon as you’re up, keep breakfast grab-and-go and put music on (Christmas playlist or hype playlist, depending on your sanity levels).
And if you’re in festive-season mode too, you’ll love these Christmas Eve traditions UK ideas, that are family-oriented, realistic and no “Pinterest perfection” required.
Winter morning routine – college run version (very similar, just faster)
The college run is basically the school run… but with extra opinions.
This version works because it’s low effort: light + water, warm up for 60 seconds, protein you can take with you, and a two-minute movement snack while you’re waiting for them to appear (because they will appear at the last possible minute).
If you’re sat in the car park thinking “what even is my life”, do the 5 slow breaths. It sounds small, but it genuinely helps.
Winter morning routine – working from home version
WFH mornings can slide into “I’ve been in my dressing gown since Tuesday”.
Try this: put a lamp on (no harsh big light if you can help it), get dressed into real clothes (not fancy, just not sleepwear), and take 2 minutes outside for daylight, even if it’s just the doorstep with a brew. That tiny “outside” moment makes a bigger difference than you’d think in winter.
The night-before winter prep (2 minutes, max)
This is where winter mornings are won.
Before bed, put your keys/coat/bag by the door, set out your top layer (jumper, hoodie, whatever), decide breakfast now (even if it’s “yoghurt pot, done”) and fill the kettle or set your favourite mug out.
It’s boring. It’s also the reason you won’t be rage-searching for a clean sock at 7:42am.
Winter rut problems (and what actually helps)
“I can’t wake up when it’s dark”
Make your first light a lamp, not your phone. If you can, use a sunrise alarm clock or put a lamp on a timer. It’s a gentle nudge rather than a stress spike.
If winter mornings really wipe you out, some people find a light therapy lamp helps too. You don’t need to overcomplicate it, simply start with light, a bit of movement and getting outside for a couple of minutes when you can.
“I feel low every winter”
Winter can be heavy. Start with daylight exposure (even a short walk), keep meals steady and talk to someone if it’s persistent or getting worse. If you want a practical “calm down fast” reset you can actually do, my post on how to stop feeling overwhelmed will help.
“I’m too busy to do any of this”
Then do the 2-minute rescue. Light + water + 5 breaths. That still counts as a routine.
Mini FAQ (for search + quick answers)
What is a good winter morning routine?
A good winter morning routine is one you can repeat. In winter, the basics that help most are light exposure, hydration, a warm-up, protein at breakfast and a simple plan for the day.
How do I wake up early in winter when it’s dark?
Use light on purpose: open curtains, turn on a lamp straight away and avoid scrolling in bed. Even 2 minutes outside later helps reset your body clock.
What if I don’t feel hungry in the morning?
Start small: yoghurt, a banana with peanut butter or a shake. You’re aiming for “something steady” rather than a full café breakfast.
How long does it take to build a morning routine habit?
Give it a couple of weeks of consistency. Start tiny so you can keep going even on messy mornings.
Conclusion
A winter morning routine doesn’t need to be long, perfect or aesthetic. It needs to be repeatable. Try the 10-minute version for a week, use the 2-minute rescue on chaotic days, and you’ll feel the difference without overhauling your life.
If you want, tell me what mornings you struggle with most (darkness, energy, mood, motivation, time) and I’ll tailor a “your life” version of this routine you can stick on your fridge.
