Mornings didn’t always look like this for me.

There was a season where I would wake up already feeling behind. I’d grab coffee, jump straight onto my phone, and go right into the day… and then wonder why I felt scattered, inflamed, and off before 9am.

What’s shifted for me isn’t perfection, it’s intention.

And also… giving myself a lot more grace.

Because the truth is, this routine doesn’t always happen exactly like this.

Some mornings I skip the workout completely.
Some mornings I’m doing homeschool lessons with Rosie.
Some mornings we go for a long walk instead.
And some days, we ditch the routine altogether and meet a friend for coffee.

It’s not about doing this perfectly. It’s about having rhythms that support me most days, and feeling good about that.

This is what that looks like right now:

Slow Start, Before Anything Else

I don’t reach for my phone right away anymore.

I try to give my body a few quiet minutes to wake up, regulate, and just be. I’ll also rehydrate from the night during this time.

This alone has changed so much for my nervous system. It’s a small shift, but it sets the tone for everything that follows.

Oral Care (This Is Non-Negotiable for Me)

I always get a ton of questions about this, and yes, I take oral care very seriously.

Your mouth is one of the fastest ways bacteria can enter the bloodstream, so this isn’t just about teeth, it’s about your whole body.

My routine is simple but intentional:

• Oil pulling first
• Brushing with a non-toxic toothpaste
• Flossing
• Finishing with a probiotic mint

I’m not aiming for perfection here, just consistency. Supporting the oral microbiome has been one of those small habits that adds up in a big way. If you want to know more about my oral care routine, I wrote a blog about it. 

Skincare (Keeping It Simple + Supportive)

After oral care, I move into skincare.

Nothing complicated. I’ve learned my skin does best when I don’t overwhelm it.

• Gentle oil cleanse
• My absolute favorite new moisturizer

It’s less about doing more and more about supporting the skin barrier and letting my skin do what it’s designed to do.

Morning Smoothie (Protein + Minerals First)

Before coffee, I try to get something supportive in.

Most mornings, that looks like a simple smoothie:

• Protein powder (I’ve been loving the caramel latte flavor lately)
• 4 scoops of ARMRA colostrum
• 1 cup of raw milk 
• 1 banana 
• Lots of ice

It honestly tastes like dessert, but it’s filled with protein, minerals, and nutrients that actually support my body.

This has been one of the biggest shifts for my energy. I’m not reaching for caffeine first thing or chasing energy later… I’m supporting it from the start.

It’s simple, it’s consistent, and it’s something I actually look forward to.

Movement (When It Fits That Day)

Then I’ll get ready for the gym… if that’s what the day looks like.

Movement used to feel like something I had to do perfectly, and now I just see it as support.

Some days it’s a full workout.
Some days it’s a walk outside.
Some days it doesn’t happen at all.

And that’s okay.

Because consistency over time matters more than forcing it in a way that creates more stress.

Post-Workout Reset

After movement, I’ll shower. 

This is one of those simple resets that helps me shift into the rest of my day feeling clear and grounded.

I’ve been using Alaevia for my body and skincare for a long time, and I love how simple and supportive it feels.

On hair wash days, I’ll use Divi for my scalp and hair, focusing on keeping things clean without over-stripping.

Again, nothing complicated. Just consistent care that supports my body instead of working against it.

Coffee (But Intentionally)

After I’ve had something supportive and moved my body, that’s when I have my coffee.

I’ve really learned to enjoy this part of my morning instead of rushing it.

Most days, I’ll make an iced latte with Purity coffee using:

• 2 shots of half-caf espresso
• 1 cup of raw milk
• 1 tbsp maple syrup
• A big pinch of salt
• 2 dashes of cinnamon
• Lots of ice

It’s simple, but it’s something I really look forward to.

There’s something about taking a minute to actually make it, instead of grabbing something on the go, that just slows everything down in the best way.

Waiting until after food and movement has made a big difference for my energy, my hormones, and my cortisol levels.

This is also a time where I’ll slow down a bit more. I’ll read my Bible, sit, have some intentional quiet time, or listen to music before I fully step into my work day.

Getting Into Work Mode

Once I’m home, coffee in hand, I open my computer and ease into work.

No rushing. No chaos.

Just a grounded start that carries into everything else I’m doing.

Why This Works for Me

This isn’t about having a perfect morning routine.

It’s about:

• Supporting your body before demanding from it
• Creating rhythms instead of rigid rules
• Allowing space for real life

Because real life doesn’t always follow a routine.

But having something to come back to, something that supports you most days, that’s what actually makes the difference.

And this is what’s been working for me.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment and is for educational purposes only.

This article contains affiliate links which means that I receive a percentage of commission if any products are purchased through them. As always, these are brands / products / services I have used personally, believe in and support. Receiving a sample(s) of any of the above products in no way influences my opinion. Thank you for supporting me, Dr. Courtney Ray, through your purchases!