Meet Noom Health Coaches: 31 Morning Rituals to Set a Healthy Tone for the Day

by | Oct 17, 2017 | Last updated Feb 15, 2022

Ever wonder how Noom’s health coaches rise and grind? Wonder no more. Your favorite health coaches share the morning rituals that help them start their day the healthy way!

Coach Andrea

Connect body and mind: Every morning I set aside time for myself before everyone else wakes up. I’ll read a small passage from a book, and then meditate on it while doing some stretching exercises. Nourishing my body, mind, and soul in this way helps me feel focused and energized, and gets me ready for the day.

Coach Angeline

Check off a box: I start my day by accomplishing a small task to set the tone for a productive day. For me this means making my bed first thing in the morning!

Coach Annice

Enjoy 10 minutes of reading: Most of us start our day thinking about all of the things we need to accomplish over the next 24 hours. Before I jump start my day, I set a timer for 10 minutes to allow myself to enjoy reading a book. Setting the timer removes the “is my time almost up?” worry and lets me fully dedicate my attention to what I’m reading. Training your brain to focus on a specific task can help you better manage the day ahead.

Coach Caroline

Start with a morning flow: Before I do anything else, including making and eating a healthy breakfast, I do 15-20 minutes of yoga to wake up my body and loosen my muscles and joints. I subscribe to a yoga series so the yoga sequence is do each day is different. It have it bookmarked on my computer, so I don’t have to think about anything it when I wake up. I simply open today’s yoga session, roll out my mat, and go!

Coach Carolyn M.

Dictate a Daily 7: Each morning I write down just 7 things that need to get done that day. It can be easy to get distracted throughout the day and feel as though you never even attempted anything on that never ending to-do list. Break that list down into realistic chunks and commit to focusing on the top 7 each day. You can do it all, but not all at once.

Coach Carrie

Cuddle with my furbabies: Once my cats have been fed and my coffee has brewed, I enjoy quality time with my furbabies while I sip on my first cup of coffee. After I check in with my husband to make sure he’s made it to work safely, I’m ready to go. This simple rituals gets my day started off on the right foot!

Coach Cassidy

Laugh a little: I begin each day by watching a stand up comedian. A little early morning laughter has always helped me start my day off on the right foot. Starting my day on a positive note helps me have a clear and open mindset when I go to work or school, and helps my day be a little less stressful too!

Coach Chelsea D.

Pause in bed: Nothing energizes me more in the morning than stretching in bed. This helps wake up my body while my mind adjusts to the early hours of a new day.  After 5 minutes of loosening up my muscles, I’m ready to go!

Coach Julie S.

Practice 4 morning pillars: With most days being super busy, I find it’s easy to lose sight of the bigger picture. To remember the big picture, I begin each day by practicing 4 pillars: 1) A 7 minute energy medicine routine to take care of my body ; 2) A few minutes sitting down to connect to what’s going on for me in the moment ; 3) A few minutes on a practice that connects me with the future I’d like to create ; 4) A few minutes looking at my day and thinking about what I’d like to accomplish. I can extend or compress each of these pillars, giving me the flexibility I enjoy while starting my day off feeling ready to go!

Coach Hannah

Nourish my body: Each morning I prepare a warm cup of tea and breakfast (usually oatmeal or cereal and milk). Then, I’ll sit and enjoy my breakfast and teas without any distractions. Once I finish, I’ll check my phone and do some light reading. By the time I finish, it’s time to start Nooming!

Coach Heidi B.

Steer clear of screens: I avoid screen time first thing in the morning. I like to start my day being fully present and rooted in the here and now, instead of immediately looking at the news, or reviewing the work schedule, or checking email or scanning social media updates. Try looking out the window, notice the light taking hold of the new day, and breathe deeply, if even just for five minutes. I start by rooting myself fully in the physical reality that is right in front of me, then I’ll check my email.

Coach Laura M.

Put on a podcast: I love to start each morning with 10 minutes of stretching while listening to the news from podcasts. I always struggle to find the time to stretch later in the day, but I find these few minutes of quiet help get my body and mind ready to go for the day. Plus, I look at so many screens during the day that I’d rather listen to my news than watch it!

Coach Lexi

Skip the snooze: When my alarm goes off, I make sure to avoid the snooze. I jump out of bed to enjoy a nice cup of coffee with a side of Good Morning America  (Michael Strahan makes me laugh!). While I watch the news, I’ll review my schedule for the day and get an action plan together. Once Good Morning America is done and i’ve enjoyed my coffee, I’m ready to go.

Coach Lupe

Stretch it out: Taking a moment to breathe, stretch your body, and get your cells energized is a great way to start the day. I do it while my morning coffee brews or while I tune in to the morning news. Stretching in the morning makes me feel like, no matter what, I’ve started the day off right!

Coach Maggie

Enjoy time with myself over coffee & tea: Every morning, I start off with a cup of ginger tea for healthy digestion followed by a cup of coffee to help power me through the day. I make sure to sit and enjoy my cup of tea without any distractions; not thinking about work or today’s to-do list, not checking my emails, and not scrolling on my cell phone. These few minutes in the morning help me practice mindfulness and bring me a sense of calmness to gear up for the day!

Coach Marissa

Get grounded: I start each day with a big glass of alkaline water with lemon. Then, I take my coffee outside and put ground my bare feet in the grass to connect with nature and soak up the morning rays. I use this as an opportunity to center myself in a peaceful place so I can bring that calm energy into the rest of my day.

Coach Maryn

Practice embracing early hours: It’s not difficult to become an early riser, but it does take practice. Set an alarm everyday and stay consistent. Prioritize your morning versus your nighttime activities. The best tactic is to come up with your own ritual that works for you and that you’ll look forward to waking up for each morning!

Coach Melanie

Get moving: I begin each day with something active to wake me up and get me going. Some mornings I’ll go for a nice walk outside, other mornings I’ll do some Yoga or Pilates. By getting up and getting some movement in, I feel awake, energized, and ready to seize the day!

Coach Michelle

Write a daily affirmation: Each morning I wake up and say one positive thing about myself. I take a dry erase marker and I write that affirmation on my mirror. Each time I look at the mirror that day, I’m reminded of this affirmation.

Coach Nikki

Breathe: I set my alarm 10 minutes earlier than I normally would each morning to enjoy 10 extra minutes of “me” time, rather than feeling rushed. I like to do some quick stretching and breathing exercises to clear my mind and keep me more mindful throughout the day!

Coach Rachel M.

Take a walk: Once my coffee finishes brewing, I grab a cup to-go and take a quick walk around my neighborhood. My mind can reflect and problem solve while my feet and body move, and I’m able to get a healthy dose of vitamin D by soaking up the morning sunshine! It only takes me ten or fifteen minutes, but afterwards I feel energized and ready to take on the day.

Coach Rebecca

Give gratitude: One of the very first things I do in the morning is take time to reflect and practice gratitude — I find my attitude is much more positive throughout the day when I start it with thanksgiving!  Listing the things I am grateful for sets my heart and mind in a posture of joy and optimism.

Coach Rechelle

Wake up with a smile: I set my alarm to an uplifting song that wakes me up happy, energized, and in good spirits. Next, I’ll drink some iced lemon water from the insulated water bottle that I keep next to my bed to help wake up and rehydrate my body. Then, for about 10 minutes, I get in tune with my body starting with some head rotations and slowly making my way down to wiggle my toes. Lastly, I’ll set a positive affirmation for my day, put a smile on, and then I’m ready to go.

Coach Sally

Meditate: The very first thing I do in the morning is sit in a quiet place and do a 10 minute guided meditation using an app on my phone. This routine helps ground and center me for whatever the day brings.

Coach Sarah H.

Hydrate, meditate, initiate: I start each day with a big glass of fresh water to wake and start properly nourishing my body. Then I do a quick guided meditation to help me focus and steer my thoughts toward a positive and productive mindset for the day. Finally, I set a few intentions that balance what I need to get done with what I want to get out of the day!

Coach Sasha B.

Schedule ‘me’ time: How often do you wake up feeling rushed to tend to your daily tasks? I make it a point to wake up slowly, take a deep breath and remind myself that I have 24 hours ahead of me. I start by scheduling 30 minutes at some point in the day for ‘me’ time when I can read or take a walk, usually in the morning, but your ‘me’ time can be anything. When things get hectic, I remind myself of this peaceful time and remember that there is peace waiting for me at any time. Remember that you are important and your body deserves the same attention and love you give to your day.

Coach Simbonika

Start slow and quiet: I like to start my day with some quiet time before I really get going and wake the rest of my family. I drink a glass of water, spend a few minutes with thoughts about what I am grateful for (especially my family), and check on my little boys (while they’re quiet and still asleep) to put a smile on my face. Next, I hop on a stationary bike in my room for 15 minutes while I catch up on the news. My morning ritual wakes me up, allows me to invest some time in myself, and puts me in a good mood — no matter how crazy my day might get!

Coach Tatjana

Hydrate: The first thing I do in the morning is drink a big glass of water with a splash of apple cider vinegar. This helps me hydrate and also allows me to focus my thoughts for a moment and be still.

Coach Tiffany M.

Review my calendar for 5 minutes: I take 5 mins every morning to look at my calendar — work and home. I ask myself:  What needs to be done today? What are my priorities? And how can I be successful in my health goals today with what my day looks like? Reviewing my calendar allows me to plan for and conquer my day!

Coach Tracy

Connect: No matter how busy we are in the morning, my husband and I take a few minutes to sit down, have coffee and breakfast together, talk about our upcoming day, and plan for the week. This is a great way to make sure we enjoy a healthy breakfast and have some loving human support first thing in the morning!

Coach Victoria

Strengthen my self-esteem: Value yourself and the world will value you — it’s one of my favorite sayings. I begin each day by day writing down three specific things I value about myself (all different from what I wrote the day before!). For example, you could say, “I have strong, toned legs that get me from place to place.” This has helped me create a profound shift in how I feel about myself, and also in the way I show up in the world.  Use this powerful tool for heightening your power to value yourself.

If you’re looking to get into a healthy routine, sign up for your 14-day Noom trial today!