What is a good morning routine after 50?

A good morning routine after 50 is one that gives you a few minutes to yourself before the day takes over. Mine is a little breathing, a little movement and a few quiet minutes to think about my day and what I want to get done. Even five minutes makes a massive difference, and if you can give yourself 21 minutes each morning, that is the best of all.

That is the short answer. Here is how I got there.

What my mornings used to look like

For years I got up under stress and went straight to the first task. I didn't have time to breathe, let alone think about anything.

It was constant movement. One responsibility, then the next task, then the next, from the minute I got up.

What I do every morning now

Now I give myself the luxury of a few minutes to myself. I think about my day and what I want to accomplish. I do a little bit of breathing and a little bit of movement.

That's all it is. On a bad day it might be short, but I still do it.

What most of us get wrong

Most people over 50 haven't really thought about their mornings. What makes them feel good? What is the best way for them to start the day? They've been doing the same thing for years and never realised there might be another way.

So start with the question. What would make you feel good in the first few minutes of your day? Write down whatever comes up, even if it seems small.

How long should a morning routine take?

Even five minutes will make a massive difference. Use whatever time you have. If you can give yourself 21 minutes each morning, that's optimal.

Twenty one minutes is the shape of my free guide, The First 21 Minutes: seven minutes to move, seven for your mind and seven for what matters. You do it before you look at your phone, in any order you like, and doing it badly still counts.

If you feel you have no time at all, take five minutes. Breathe, move a little, and think about what you want from the day.

What changed after the first month

I had greater productivity and focus throughout the day. I didn't feel as stressed. I felt in control.

That came from a few minutes a day that were mine.

If you would like company

A morning is easier to keep when other people are keeping theirs too. That is what the Morning Room is for, a small community for people over 50. Every day starts with the same question: did you do your 21? You can say yes, say no, or tell us what got in the way.

Questions people ask about a morning routine after 50

How long should a morning routine be after 50?

As long as you have. Even five minutes makes a real difference, and 21 minutes is ideal if you can find it.

What should a morning routine include?

A little breathing, a little movement and a few minutes to think about your day. In The First 21 Minutes that becomes seven minutes to move, seven for your mind and seven for what matters.

Do I have to get up earlier?

No. Keep the alarm where it is and leave the phone out of reach of the bed. The first few minutes you would have spent on the screen become yours.

Should I check my phone first thing?

Not if you can help it. Do your few minutes before you look at a screen. The news will still be there.

What if I miss a morning?

Start again the next day. Missing a morning, or even a week, doesn't mean you have failed at anything.

Read next: Find your breath · Twenty minutes on the floor · Six ways to sit still (one of them is the washing up) · Find your Sunday

Start free: The First 21 Minutes, my seven day morning guide, sent by email each morning.