Wake up Happy: The Power of a 1-Minute Morning Routine for Kids

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Introduction: Taming the Morning Chaos

As a mom of three girls, I know how hectic mornings can be. That’s why I started incorporating a 1-minute morning routine for kids into our daily schedule. With just one minute, children can kickstart their day with focus and energy, making mornings much smoother.

But what if I told you there’s a way to set the tone for a calmer, more productive day? A way to support your kids’ emotional and mental health with just one minute in the morning?

I first came across this idea while listening to Dr. Andrew Huberman, a renowned neuroscientist who specializes in how our brains and bodies respond to routines. His research gave me a lightbulb moment: mornings don’t have to be perfect—they just need to start with intention.

Whether you’re a mom juggling three kids like me or a parent to one little tornado, this blog post will walk you through the science of a simple, one-minute routine. It’s backed by neuroscience, informed by psychology, and most importantly—it’s doable.

For more on creating routines that support mental health, check out my post on developing Healthy habits for kids.

The Morning Chaos: Why It’s So Hard to Get Kids Moving

Mornings are notoriously tough for parents—and there’s a reason for that. Kids’ bodies and brains often take longer to adjust after waking up, especially when transitioning from the cozy comfort of bed to the demands of the day.

Add to that the fact that kids thrive on routines but resist them when they’re tired or overwhelmed. Psychologically speaking, transitions are hard for children, particularly in the morning when they’re still shaking off grogginess. It’s no wonder tempers flare—yours and theirs!

What if we approached mornings with a blend of science and compassion? Instead of trying to fix everything at once, focusing on a tiny but impactful habit can change the game.

Why Morning Light Matters for You and Your Kids

Imagine this: you’ve just woken up, the house is quiet (for now), and you step outside for even five minutes to soak up some natural light. This small act is powerful—not just for you but for your little ones, too. Huberman’s research shows that early morning light exposure helps set your body’s internal clock. It’s like giving your brain a clear signal: It’s daytime, time to wake up and go!

• For You: Light exposure helps your brain release serotonin, which is the “feel-good” chemical. It boosts your mood and energy, helping you feel more patient and positive—important when you’re dealing with spilled cereal or tantrums.
• For Your Kids: The same principle applies! Natural light helps regulate their sleep-wake cycles, which means better focus at school and (hopefully!) smoother bedtimes later.

How to Fit It In: If the mornings are chaotic, don’t worry—you don’t need to carve out extra time. Just open the curtains wide while you sip your coffee or step outside with the kids while they wait for the bus. Even a cloudy day provides enough natural light to make a difference.

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Dopamine, Light exposure and the Power of Small Wins

Now let’s talk about something I know we all crave: motivation. Ever notice how checking off one small task—like making the bed—makes you feel like you’ve got your life together, at least for a moment? That’s dopamine at work.

The Science behind it:

Dopamine operates on a reward-prediction mechanism. When you accomplish something—whether it’s making your bed or completing a quick stretch—dopamine is released, reinforcing the behaviour and increasing the likelihood of repeating it. This early dopamine release creates momentum, motivating you to tackle bigger tasks.

Huberman’s Perspective:

Huberman recommends creating low-barrier tasks early in the morning, such as drinking a glass of water, completing a brief movement practice, or exposing yourself to light. These actions aren’t just habits, they are psychological signals to your brain that you’re capable and productive, which primes you for tackling more significant challenges

Huberman calls dopamine the “motivation molecule.” It’s what drives us to take action and feel rewarded for even the smallest steps. Here’s the thing: the key to feeling productive isn’t in tackling huge to-do lists right away; it’s in starting with simple, achievable wins.

• For You: Maybe it’s as small as drinking a glass of water or taking a deep breath before the day gets rolling. That little hit of accomplishment triggers dopamine and gives you the momentum to tackle the rest of the day.
• For Your Kids: This works for them, too! Encourage them to start the day with something simple, like making their bed. Encourage them to to pull up the blanket or fluff the pillows. It’s a quick task but still gives them that feeling of starting the day on a positive note.

The 1-Minute Morning Routine: The Dopamine Kickstart

Now, let’s take this idea of motivation a step further and turn it into something that’s easy to implement every day. If dopamine is what fuels us to keep moving forward, how do we make sure we’re getting that boost first thing in the morning?

The answer lies in something simple but powerful: the 1-Minute Morning Routine. It’s a way to prime your brain and body for a productive day—no need for a long, complicated ritual. Just five seconds of deep breathing, hydration, a quick moment of light exposure, a playful stretch or movement, and setting a positive intention. Let’s break this down and see how each step works, not just for you, but for your kids too.

Hydration (10 seconds):

The Empathy: After 8–10 hours of sleep, your child’s body is dehydrated, which can make them sluggish or cranky. A sip of water in the morning is like a little wake-up hug for their brain and body.

The Science: Even mild dehydration affects cognitive function, focus, and mood. Rehydrating first thing supports better alertness and emotional balance.

Consuming just 200ml of water, equivalent to one glass, could alleviate thirst, feelings of anger, fatigue, and a negative mood. By increasing the intake to two glasses, working memory is also enhanced. This type of memory is essential for tasks like decision-making, problem-solving, and maintaining concentration.

How to Make It Work: Keep a small water bottle near their bed or breakfast spot. A couple of sips is all they need to kick-start hydration.

Natural Light (10 seconds):

The Empathy: Especially during the darker months, mornings can feel slow, heavy, and harder to get through. The sun is still hiding, and it can be hard for both you and your kids to shake off that sleepy, cozy feeling. But natural light acts like nature’s coffee—it wakes up the body gently and lifts the mood.

The Science: Morning light exposure regulates your circadian rhythm, boosts serotonin (your feel-good hormone), and helps the brain get ready for focus and better cognitive performance throughout the day. It’s like a wake-up call for your body to shift from rest to action.

How to Make It Work: On days when it’s still dark outside, you can get around this by using a light therapy lamp. These lamps mimic natural sunlight and are especially useful during the winter months when it’s still dark when you wake up.

If you don’t have one, opening the curtains, stepping outside for even a minute, or standing by a bright window helps. Even a quick burst of natural or bright light can signal your brain that it’s time to wake up and face the day ahead.By getting light exposure early, you’re not only helping the body physically adjust, but you’re also giving your mind the boost it needs to begin the day with clarity and energy!

Deep Breath (5 seconds):

The Empathy: Picture this: your child is groggy, grumpy, or simply slow to wake up. Instead of diving into reminders about brushing teeth or packing lunch, start with something simple and grounding. A deep breath can be your “reset button” for the morning.

The Science: Deep breathing stimulates the parasympathetic nervous system, lowering cortisol levels and helping both you and your child feel more calm and focused. For kids, it’s like flipping a switch from sleepy to steady.

How to Make It Work: Sit together for just a moment. Encourage them to inhale deeply through their nose, hold for a beat, and then exhale slowly through their mouth. Make it fun—pretend to blow bubbles or “smell the pancakes.” It’s a grounding way to start the day, together.

Positive Intentions (15 seconds):

The Empathy: Mornings can often feel like a rush—getting out of bed, dressing, eating breakfast, and starting the day can be overwhelming for anyone, let alone for little ones.

Your kids have just woken up from a cozy, peaceful sleep in their warm bed. Their world is still in that dreamy, gentle space before they fully step into the hustle and bustle of the day.

Setting a small intention can help them feel empowered and excited, instead of overwhelmed.

The Science: Neuroscience shows that framing the day with a positive affirmation or goal activates dopamine pathways, fostering motivation and emotional resilience.

How to Make It Work: While you’re tying shoes or pouring cereal, ask your child, “What’s one thing you’re excited about today?” Or help them create a simple mantra: “I’ll be brave and have fun,” or, “I can handle anything.”

Playful Movement (20 seconds):

The Empathy: Kids wake up stiff and still a bit sleepy. A little movement gets the blood flowing and helps their body—and their mood—shift into gear.

The Science: Movement boosts endorphins, increases dopamine, and stimulates neuroplasticity, all of which help kids feel focused and alert.

How to Make It Work: Make it playful! Do three jumping jacks, a big morning stretch, or a silly dance. Movement doesn’t have to be structured—it just has to be fun. You can even turn it into a race: “Let’s see who can hop to the door like a bunny!”

The Power of Consistency in Building the 1-minute morning Routine for kids

• Why Consistency Matters: Research shows that consistency helps young children feel secure and in control. Small, dependable routines give them a sense of stability.

How Small Moments Shape Big Impact

• Aligning the Internal Clock: Simple acts like exposure to natural light help regulate kids’ circadian rhythms, contributing to better mood and overall well-being.
• Breathing to Calm the Mind: A quick deep breath can activate the parasympathetic nervous system, preparing kids for the day ahead.

Setting Positive Intentions for Success

• Encouraging Optimism and Purpose: Starting the day with positive intentions fosters a sense of purpose, guiding children through their daily tasks with confidence.

Emotional Regulation and Resilience: Building Blocks for the Future

• The Role of Emotional Regulation: Teaching kids to manage emotions is crucial for resilience, enabling them to overcome challenges and adapt to adversity  (Gross, 2002).
• Small Wins Lead to Big Growth: The cumulative effect of daily small successes boosts children’s confidence and reinforces positive behavior.

Why Small Habits Are Stronger Than Big Milestones

• Creating a Strong Foundation: It’s not the big achievements but the small, consistent actions that lay the foundation for long-term emotional well-being.
• Building Resilience Over Time: Simple routines like breathing, light exposure, and positive intentions accumulate to help children develop the resilience needed to thrive.

Preparing Kids for Life’s Challenges

• Equipping Children for Adversity: By building emotional regulation and resilience through small routines, we prepare children to handle life’s uncertainties with confidence and self-regulation.

Acknowledge the Power of Small, Consistent Routines

• The Mighty Impact of Small Steps: Recognize that these daily, seemingly insignificant routines are key to building emotional well-being and resilience in your child, one small step at a time.

Frequently Asked Questions

Q: What if my child resists routines?

A: It’s common for children to resist routines, but there are several strategies you can use to help them gradually accept and even enjoy a morning routine:

1. Make it fun and interactive: Turn the routine into a game or use engaging music. Research indicates that pairing tasks with fun or positive emotions makes children more likely to repeat them (Nguyen et al., 2011).
2. Start small and build up: Begin with a very short activity and increase the duration over time. Neuroplasticity suggests that the brain adapts and strengthens with consistent, manageable tasks. Gradually extending the time will help your child get used to it.
3. Offer choices: Allowing your child to choose parts of the routine (like which stretches to do) can empower them and reduce resistance. Giving children choices has been shown to increase their engagement (Shogren et al., 2004).
4. Use positive reinforcement: Praise your child for completing parts of the routine. Positive reinforcement strengthens the neural pathways associated with behavior, making it more likely to be repeated.
5. Be consistent but flexible: Consistency is key, but flexibility is also important. If one activity is met with resistance, try replacing it with another. Emphasizes the value of routine over perfection in forming lasting habits.
6. Model the behavior: Children often imitate their parents. If they see you following a morning routine, they may be more likely to follow suit.
7. Align with natural rhythms: Some children resist routines because they’re out of sync with their internal body clocks. Adjusting their bedtime or exposure to light in the morning can help them feel more alert and ready for the day.
8. Explain the benefits: As children grow, they start to understand how routines help them feel better or more focused. Understanding these benefits can make the routine more appealing.
9. Be patient: Building a new habit takes time. Even if there is initial resistance, the brain forms new habits through repeated practice. so with patience, the routine will become more natural.

Q: How do I make affirmations feel natural?

1. Start with Real, Relatable Statements: Children connect better with affirmations when they are specific to their recent experiences. For example, instead of just saying, “You’re kind,” affirm a specific action they did recently, such as, “I love how you helped your sister today. That shows how kind you are.” This makes the affirmation feel more genuine and grounded in their reality, making it easier for them to believe and internalize.
2. Use Present Tense and Personalize: Make the affirmation personal and in the present tense, such as “I am brave because I faced my fear and tried something new ” instead of “I will be brave.” This reinforces a sense of immediacy and helps the child connect with the affirmation right away, rather than viewing it as something distant or future-focused.
3. Model the Behavior: Children often learn by imitating adults. When they see you engaging in positive affirmations, they’re more likely to adopt the practice themselves.
4. Keep It Fun and Engaging: To make affirmations feel natural, keep the process enjoyable. For younger children, incorporating songs, games, or physical actions like clapping or jumping while saying the affirmation can create a fun and positive association with the practice.

Q: What if my child is not a “morning person”?

It’s quite common for children to struggle with mornings, especially if they are naturally “night owls.” However, there are a few strategies you can implement to help ease their transition into the morning routine and make the process more enjoyable.

1. Gradual Adjustment to Morning Schedule: Try to shift your child’s bedtime earlier by 10-15 minutes every few days to make waking up less difficult. This slow adjustment helps reset their circadian rhythm and makes waking up earlier feel more natural.
2. Positive Start to the Day: If mornings feel like a struggle, it can help to introduce positive reinforcement as part of the routine.
3. Start with a moment of connection, such as a hug, a favorite song, or a fun affirmation. This could shift your child’s attitude toward mornings in a more positive direction.
4. Simplify and Streamline the Morning Routine: Sometimes, the pressure of a rushed morning routine can make kids feel stressed before the day even begins. Create a morning routine checklist that’s simple and predictable. This helps reduce anxiety and builds a sense of control over their morning, making them more likely to engage willingly.
5. Offer Choices Within the Routine: Empowering your child with small choices, like what clothes to wear or which breakfast to have, helps create a sense of autonomy. This could help make mornings feel less like a battle.

To sum things up

The 1-minute morning Routine backed by neuroscience

✅ A sip of water to hydrate
✅ A dose of morning light
✅ A quick breath to reset
✅ Positive intentions for the day
✅ A playful stretch or movement

Try incorporating just one of these steps tomorrow, even if it’s just the deep breath or a sip of water. Small wins matter—one minute is all it takes to make the day better for you and your kids.