As a busy mom of three and a business owner, I learned early on that a morning routine wasn’t just a luxury—it was a necessity. When my kids were little, I constantly felt overwhelmed, like I was always playing catch-up, rushing from one thing to the next without a second to breathe.
I refused to accept that just because I was a mom, my alone time had to disappear. I thrive when I have a little time to myself, and starting my day that way changes everything—my energy, my patience, and my ability to show up as the mom, wife, and leader I want to be.
If you’ve been waking up feeling frazzled, constantly putting yourself last, and telling yourself, “I just don’t have time for me,”—this post is your wake-up call. Let me show you how to take back your mornings, feel more in control, and actually enjoy starting your day.
The Secret to Building Your Morning Routine: Reverse Engineer Your Wake-Up Time
One of the biggest mistakes people make is setting a random wake-up time without considering what they actually want to accomplish in the morning. Then, they wonder why they always feel rushed and overwhelmed.
Instead, I use what I call reverse engineering my morning. Here’s how:
✅ Step 1: Figure out what time you need to be fully ready (whether that’s leaving for work, dropping off kids, or starting your day at home).
✅ Step 2: Write down everything you want to do before then—workout, journal, drink coffee in peace, whatever fills your cup.
✅ Step 3: Time how long each task takes. (Most people are shocked when they realize reading 10 pages takes 7 minutes, not 30!)
✅ Step 4: Set your wake-up time accordingly. No more guessing. No more rushing.
For me, that means waking up 90 minutes before my kids. That buffer time is my secret weapon for feeling calm, prepared, and in control before the chaos of the day begins.
Try it for yourself—this simple shift will change everything.
Step 1: Stop Snoozing & Get Out of Bed (Yes, Even If You’re Tired)
I get it—getting out of bed isn’t easy. But snoozing? That’s just prolonging the suffering.
I used to be the queen of hitting snooze. But here’s what I realized:
👉 I wasn’t getting quality sleep in those extra 9-minute increments.
👉 I was starting my day in defeat—procrastinating the moment I opened my eyes.
👉 Every time I snoozed, I was stealing time from myself.
The game-changer? I read “The 5 Second Rule” by Mel Robbins (highly recommend!). Now, when my alarm goes off, I count backward from 5… and GET UP. No debating. No “just five more minutes.” Just action.
If you want a powerful morning routine, the first decision of the day has to be a win.
Step 2: The First 30 Minutes (Mindset Before The Madness)
Once I’m up, I immediately put on my workout clothes (which I lay out the night before—no excuses).
Then, before I even leave my room, I do 10 minutes of personal development reading.
I do this first because if I don’t, my day takes over, and it’s the first thing to get skipped. My rule? 10 pages a day, no matter what.
Then, I head downstairs and start my journaling practice:
📖 Win The Day Journal – The journal I created for For The Last Time. It sets my mindset, keeps me accountable, and reminds me why I’m prioritizing ME.
📖 Manifestation Journal – Where I visualize my future self and reinforce the habits I want to build.
How you start your morning determines how you show up for the rest of the day.
Step 3: Fueling My Body (Because I Want to Feel GOOD)
Before I work out, I fuel my body properly so I have energy and don’t crash mid-morning.
☀️ Red & Greens Powder (ATP Labs) – Loaded with micronutrients for energy and gut health. Use Code: DUKES20 (canada is DUKES15) for a discount!
☀️ Protein Shake in My USB Blender – I love my portable blender because it’s:
🔹 Super quiet (I can blend without waking my kids!)
🔹 Easy to clean (No annoying bulky blender mess)
🔹 Perfect for travel (I take it everywhere!)
☀️ Creatine – Ladies, listen up: Creatine isn’t just for bodybuilders. It boosts energy, helps muscle recovery, and even improves brain function—yes, really.
☀️ BCAAs & Pre-Workout – Helps with muscle recovery, endurance, and keeps me from feeling drained after my workout. Click here to try my favorite preworkout, I love the raspberry lemonade! Use code: JESSDUKES
Step 4: Movement That Makes Me Feel Strong
Once I’m fueled, I head to my home gym, where I set the tone for my day.
🏃 30-Minute Treadmill Walk (with a Weighted Vest)
🔹 I read on my Kindle while I walk—this keeps my mind engaged and makes cardio fly by.
💪 30-Minute Strength Training
🔹 I alternate between Chris Downing’s programs and my Speedians Machine.
🔹 Today’s workout? Back day—lat pulldowns, rows, and dumbbell exercises.
Moving first thing in the morning makes me feel unstoppable. No more “when will I fit in a workout?” It’s DONE before the day even starts.
Step 5: Getting Myself & My Kids Ready
After my workout, the house starts to wake up.
☕ Kids’ lunches & breakfast? Prepped.
🛏️ Waking them up? Done with patience because I’ve had my alone time.
💄 Getting myself ready? Non-negotiable.
I don’t just “throw myself together.” Even on days I don’t leave the house, I:
✔️ Do my hair & makeup (because when I look good, I FEEL good).
✔️ Get fully dressed (no sloppy sweatpants energy).
✔️ Listen to a podcast (my favorite: The Life Coach School – Why Style Matters).
Moms—when you feel good about yourself, you show up differently. Stop waiting for an “occasion” to take care of YOU.
Are You Ready to Transform Your Mornings?
I know mornings feel overwhelming. But they don’t have to be.
✅ Give yourself time. Stop waking up in chaos.
✅ Prioritize YOU first. Not your kids, not your to-do list—YOU.
✅ Stop snoozing. Get up, move, and OWN your morning.
Your morning routine sets the tone for everything else. Make it count.
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My morning routine is just the beginning. Inside, I share the exact nutrition, habits, and mindset shifts that made lasting weight loss EASY.
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This is your sign to stop putting yourself last. Your time is NOW.
What’s ONE thing you’ll start doing in your morning routine? Tell me in the comments!
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