Alcohol-Free Morning Routine
You know those people who jump out of bed before their alarm goes off, glide onto their yoga mat adopting full lotus then journal their way into a state of bliss?
Yeah—I tried that for a while too.
(Hey.. if that is you—hat’s off to you. You wee magical haggis you 😉)
In the early days after I quit drinking—when the hangovers ended and my mornings felt fresher—I still struggled to find a morning routine in early sobriety that actually felt good for me.
I felt like I ‘should’ journal. I ‘should’ meditate. I ‘should’ move my body.
Instead?
I’d wake up early, put the kettle on for my coffee…pick up my phone, then end up scrolling for an hour before lifting my head and being shocked at where the time had gone. Sound familiar?
No More Hangovers—But My Morning Routine Still Needed a Reset
One of the many unexpected things I learned in early sobriety is that even when the alcohol is gone, the old wiring isn’t.
It felt like my brain still expected me to be hungover. So it kept reverting to old thought patterns: “Don’t do anything too taxing first thing. Keep things easy till you feel a bit more human. 2 cups of strong coffee is the only way you’ll start to feel normal again.”
I continued this pattern for quite a while. Until that wee voice inside me that wants more for me, started to get louder and louder - till I just couldn’t ignore her any longer.
Your Alcohol-Free Morning Routine: Less Scrolling More Energy
Then I remembered something I’d heard years ago:
“Focus on energy management—not time management.”
So I did.
I stopped trying to force myself into someone else's ‘perfect’ morning routine
I started to take notice of when I naturally felt most creative, focused, or energetic.
And I planned my morning routine around my energy.
Fast forward a few years and yes, I still get up at what some consider the un-Godly hour of 4:30am, and I still have my coffee but not before I have a large glass of water.
Yes, I still give myself a little news fix, but on the actual TV where I can get a half hour before the loop starts over again and I just get bored.
And then I move my body. I’m doing a mix of strength training and yoga these days, usually for 1 - 1.5 hrs.
It’s become my non-negotiable morning routine, 6 days x week. Not because I feel pressured or I ‘should’—but because it feels good. It clears my head and sets me up for the day ahead. And that is the point, isn’t it?
(BTW, that other morning? That's my Sunday morning, and I write blogs on Sunday mornings 😊😊😊)
Your Routine Should Work for You—Not the Other Way Around
Whether it’s writing, walking, meditating, or blasting some tunes and dancing around your kitchen—it’s not what you do in the morning that matters.
It’s how it makes you feel.
Try This: Map Your Natural Energy Flow
If your mornings feel a bit meh lately—try this quick check-in:
What’s your current morning routine? (Be honest.)
When do you feel most energetic, creative or calm?
What drains you before 10am—and what lifts you up?
What’s one small shift you can try this week?
You don’t need to change everything, all at once - in fact I’d advise against it.
You just need to start listening to your own inner wisdom again—and let your alcohol-free morning routine reflect the energy you want more of.
Set the intention.
Believe in yourself.
And let your energy lead.
Let's get your journey started!
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📝 Disclaimer:
The content on this blog is for informational and inspirational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. I am an Accredited Sober Coach, Certified Nutrition Coach and Life Coach, but I am not a medical professional. If you are concerned about your health, mental wellbeing, or alcohol use, please speak with your GP or a qualified healthcare provider.
