How I Start My Day at 5 a.m. to Boost Mood, Hormones & Family Flow
I wake up at 5 a.m.—something I never thought I’d be the kind of person to do. But my kids are usually up around six, and that quiet hour to myself is everything. Especially during my PMDD phase, I notice such a difference in mood and stress if I carve out this time. And it’s not just “me time”—research actually shows that early-morning movement and light help balance hormones and set your body clock for the day.
Pre-Workout Boost
First stop: fat burner / pre-workout. Nothing fancy—just enough of a gentle lift so I don’t feel like a zombie when I hop on the treadmill. I know that this probably isn’t great for my PMDD but it helps to get me a little more motivated for my workout and gives me that extra push during my workout.
Move & Lift My Mood
I start with 25 minutes of walking (about 2 km). While I’m moving, I’ll check emails and social media for my business, or sometimes sneak in an episode of Chesapeake Shores. That little hit of feel-good TV honestly keeps me excited to get on the treadmill each morning.
After that, I do about 20 minutes of strength training—rotating upper body, lower body and core. Strength work is so good for metabolism, bone health and hormones, which matters even more for women.
Then my favourite bit: yoga and somatic movement. I stretch, breathe, and just follow what my body wants—some days it’s hip openers, other days grounding breathwork. Even a quick 5–10 minutes lowers stress hormones and helps me feel centred.
A Warm Breakfast
By now the kids are starting to stir. Lately, I have been loosely following Ayurvedic principles, so I’ll cook them a hot breakfast. Usually eggs because it’s the easiest option but occasionally we’ll have pancakes (not the healthiest option, but fun) and I’ve recently tried to make omelettes which turned out to be scrambled eggs with “stuff” in it (we’ll perfect the omelette eventually).
Quick Home Reset
While breakfast cooks, I make lunches, tidy the kitchen, make the bed and put on a load of washing. It takes just a few minutes but makes the whole day feel calmer. I cannot leave the house with an unmade bed and I struggle to leave the house a mess. Creates a little extra work in the mornings but I love the feeling of walking back into a clean home.
Fresh Air & Family Time
We like to be ready 30 minutes before school, so we can walk our Spoodle and hit the playground. It’s the best way to talk, laugh, and start the morning on a positive note—and that early sunlight is amazing for mood and sleep later on.
Why It Works for Me
This routine isn’t about being perfect. It’s about a rhythm that supports my hormones, energy and mental health, while leaving room for connection with my kids. Between the early light, gentle movement, strength training and mindful moments, every piece helps me feel more balanced and ready for the day.