Healthy Habits? Our Own Morning Routines Revealed

By Tracy Southwick 

Owner & Founder of Heights of Health

Master MBSR-P, ND, HHP, CNHP, CNA, AMP

Because our Practitioners at Heights of Health often get asked about what we do personally to stay healthy, Heather, Cheryl and I shared our morning routines last week.  This week, we are sharing Sonya Garcia’s personal morning routine.

Sonya Garcia’s Morning Routine:

People often ask me what I do every morning to support my health.  I’ve found that consistently practicing a few simple routines helps me feel more energized, grounded, and ready for the day.  

I’m not perfect at doing all of these every single day, but when I practice them consistently, I notice a real difference in my mood and clarity. Here’s what my mornings typically look like:

1. Start the Day Outside

The first thing I do is take my pups outside.

If the sun is out, I spend about two minutes looking toward the morning sunlight (sun gazing), take slow, deep breaths and appreciate the birds singing and the beauty of the morning sky.

I make it a priority to get natural morning light into my eyes every day—even if it’s only during the short walk from the parking lot into the clinic.

Why?

Morning sunlight is one of the most powerful ways to help regulate your body’s circadian rhythm—your internal clock. Exposure to natural light shortly after waking helps signal your brain to reduce melatonin (your sleep hormone) and supports healthy cortisol levels, which can improve:

• Energy throughout the day
• Mental clarity and focus
• Mood
• Hormone balance
•  Better sleep later that night

It’s one of the simplest habits with some of the biggest benefits.

2. Ground Barefoot

If the weather and my schedule allow, I’ll spend about 10 minutes standing or walking barefoot on grass in our backyard.

Why?

Grounding (also called earthing) reconnects us with the Earth’s natural electrical charge.  These are just some of the benefits:

• Reduced stress
• Improved relaxation
• Better sleep
• Anti-inflammatory 
• Improves cellular health and cellular communication (it’s like flooding your body with antioxidants)
• Overall feelings of well-being

While grounding and simply spending quiet time outdoors, I always notice I feel calmer and more centered afterward.

3. Hydrate Before Anything Else

Next, I drink 16 ounces of clean water.

Why?

After sleeping for hours, your body naturally wakes up mildly dehydrated. Rehydrating first thing in the morning helps support:

• Cellular function
• Brain performance
•  Digestion
• Healthy circulation
• Energy levels
• Rids waste from especially kidneys and liver, and promotes bowel motility.

It’s a simple habit that helps prepare your body for the day ahead.

4. Walk My Pups

Walking my Golden Retrievers isn’t just exercise—it’s one of my favorite parts of the morning.  I love sharing this time with them.

During our walk, I intentionally focus on gratitude. Before my day gets busy, I reflect on the blessings in my life and then think through my priorities for the day.

Starting with gratitude helps shift my mindset from reacting to life to living intentionally. It reminds me what’s truly important before the demands of work begin.

5. Nourish My Body

After my walk, I enjoy organic herbal teas such as dandelion and nettle with a protein rich breakfast.  I also take my morning supplements.  I typically have organic pastured raised eggs, organic garlic hummus and EVOO, with organic arugula, cilantro, or parsley.  If in a pinch, I’ll mix Sprout Living Simple Protein Pumpkin Seed in almond milk.

Beginning the day with quality protein helps support stable blood sugar, sustained energy, healthy metabolism, and muscle health. 

6. Check Messages—Briefly

Before diving into work, I briefly check my emails and text messages.  This is a challenging one for me. :)  I’m usually tempted to respond to messages right away.

I’ve learned that starting the morning by immediately reacting to notifications can pull me away from my priorities. Keeping this step brief helps me stay focused and intentional.

Small Habits Create Big Results

None of these habits are complicated. They’re simple practices that, over time, create a foundation for better health, greater resilience, and a more peaceful start to the day.

You don’t have to do everything perfectly. Mornings can be unpredictable, especially when getting kids off to school. Even adding one or two of these habits or habits that resonate most to you, your morning routine can make a meaningful difference.

Your morning sets the tone for your entire day. Make it count.

Many thanks to Sonya Garcia for sharing this personal information with all of us.  If you have any questions or want to book an appointment with Sonya, call our office to schedule at 713-861-6777.