Make Your Mornings Work For You – Especially After Menopause

by Marian Hearne April 05, 2025

✨ What If Your Morning Could Set the Tone for the Whole Day?

Menopause might be behind you, but the hormonal rollercoaster? Sometimes it still feels like it’s in full swing.

The good news? A few small morning tweaks can make a big difference.

In this week’s post, I’m sharing the 8 simple habits that help me feel calmer, more energised, and ready to handle whatever the day throws my way—including:

The one thing I always do before drinking coffee
My go-to trick for instant peace (even if I can’t leave the house)
Why strength + flexibility are non-negotiable after 50

You don’t need a two-hour routine—just a few minutes of intention.
Let’s make your mornings work for you.

👉 Read on for more...

Hormonal changes don’t magically end after menopause—and some days, it can still feel like chaos. But the good news? With a few simple shifts, your morning routine can become a powerful tool for feeling calm, focused, and energised throughout your day.

Here are 10 small but mighty strategies I swear by. See which ones resonate with you:

1. Rehydrate First Thing

After 7–8 hours of sleep, your body is dehydrated—and dehydration = fatigue.
I keep a bottle or jug of water with a glass by my bedside, so it's the first thing I see when I get up. This small habit has a big impact on how I feel.

2. Create a Morning Ritual Just for You

This is your time to set the tone for your day—not to react to everyone else’s demands.
Here are a few things I do that keep me grounded, motivated, and a whole lot more peaceful—regardless of what drama might unfold later.

3. Practice a Breathing Exercise You Enjoy

It’s simple, takes just a few minutes, and keeps me human.
Find one that works for you—it’s a great way to shift your nervous system into calm.

4. Move Your Body

This is non-negotiable for me.
I only wish I’d made exercise a priority sooner. Strength and flexibility are key to staying independent and mobile as we age. Whether it’s yoga, a brisk walk, or a dance around the kitchen—just move. If you can do your strength and endurance exercises in the morning, even better before you shower.

5. Set a Flexible Structure for Your Day

Planning your priorities in the morning gives your day purpose.
I’m all for more calm, and this simple act of intention helps me feel in control, productive, and less reactive.

6. Build in Relaxation (Yes, Even in the Morning)

Whatever “relaxing” looks like for you—make space for it.
For me, it might be a walk by the sea, deep breaths near the trees, or a few minutes of meditation.
If I need calm and can’t leave the house, I pop on noise-cancelling headphones for some peaceful silence.
Or—it’s a hug from my husband. We’ve perfected a shoulder hug over the years that resets me. Find what soothes you.It’s a quiet superpower that helps you thrive.

7. Hold Off on the Caffeine (If You Can)

I used to run straight to coffee in the mornings—but during perimenopause, I had to cut it out completely.
Now, post-transition, I’ve slowly reintroduced it—after hydrating and eating.
Here’s what works for me:

Drink at least 1 litre of water
Eat breakfast
Then enjoy one (yes, just one!) organic coffee

If I skip these steps, I end up crashing around 2pm and lose the rest of the day to grogginess. No thanks—life’s too short for that.

8. Catch Some Morning Sun

Get natural light on your skin—please avoid looking at the sun.
It helps reset your circadian rhythm, supports hormone balance, and sets you up for a better night’s sleep (which means more energy tomorrow!).

Final Thoughts

These tips aren’t about perfection—they’re about progress.
Your morning can either drain you or fuel you. A few intentional habits can make all the difference.

✨ Which one will you try first? Let me know in the comments—I’d love to hear what’s working for you.