Best Morning Routine Ideas for Managing Long COVID Symptoms

Before working on some of the most famous musical compositions of all time, Beethoven would wake up and count precisely 60 beans to grind for his morning cup of coffee.   

Before resuming writing some of the most cherished romance novels of all time, Jane Austen would wake up and play piano while her family slept. 

Before the French monarchy was overthrown, Marie Antoinette would awaken and peruse fabric swatches with her woman-in-waiting to select the three different ensembles she’d wear that day. 

Even if you aren't a famous composer, novelist, or queen (never say never), how you start your day matters and can greatly impact your health, productivity, and mindset. Before I became Natalie’s client, I didn’t have a morning routine. Confession: I rolled my eyes at people who reported the beneficial side effects of making their beds every morning. It seemed like a pointless habit because I was just going to get back into bed anyway. 

Creating a morning routine when you have a Long COVID

However, It becomes especially difficult if you're experiencing Long COVID. While I am healing from chronic Lyme, mold illness, and MCAS, many people are unfortunately experiencing a condition called Long COVID, which Natalie also treats. A lingering aftermath of viral infection presents a complex tapestry of Long COVID symptoms that individuals grapple with on a prolonged basis. Beyond the acute phase of illness, people often find themselves dealing with post-covid conditions and long-term effects such as persistent fatigue, sapping energy levels and cognitive difficulties, commonly referred to as "brain fog". These neurological symptoms affect mental clarity, which impacts memory and concentration. People with Long COVID may struggle with respiratory issues, manifesting as shortness of breath and a sense of chest tightness, adding to the overall burden of physical discomfort. 

The spectrum of symptoms extends further to encompass muscle weakness, joint pain, and lingering gastrointestinal disturbances, creating a multifaceted and unpredictable experience for each individual. Coping with the aftermath of Long COVID involves navigating these symptoms and conditions, requiring a holistic and individualized approach to recovery. However, don't feel too discouraged as there are so many different morning habits you can do to have a great morning and the day ahead. 

Why morning rituals are important

Mary Ruddick, Natalie’s nutritionist mentor and indigenous diet researcher, recently posted a reel on her Instagram that struck a chord, reiterating why committing to morning healing practices is essential. 

She says: “The greatest version of yourself is not the I-can-do-anything version. It’s the disciplined version. The disciplined version that says, ‘I don’t do this. I don’t do that. I don’t go to those places. I don’t eat those foods. I wake up at this time. I think about what’s good rather than what’s wrong . . . . The greatest version of yourself is found through discipline.”

I love this reframe: “I choose” rather than “I have to.” Saying I have to do something is draining, while saying I choose to do something is empowering. 

You don't need a perfect morning routine, just some great morning habits

If we make positive changes in our lives (even if difficult or uncomfortable), I believe our lives will begin to transform. Tim Ferriss, author and lifestyle guru, affirms why morning routines are essential to a productive and fulfilling day: “In the morning and elsewhere, the more constraints I can create where I fly on autopilot and get a result I need or enjoy, the more horsepower, the more calories I have to allocate to being creative, and to doing things where thinking should actually be applied.”

When Natalie sent me morning recommendations, I was overwhelmed and even resistant to creating a morning routine. Some recommendations threatened the comforts to which I had grown accustomed (sleeping in, eating what I wanted, hot showers, to name a few). She reassured me that I could take it slow, incorporate a new habit each week, and that I’d eventually even enjoy all the new practices. I chose to trust her, and she was right.

My healing morning routine

While Natalie’s recommendations for you will depend on your individual healing goals and needs, here’s my morning routine, together with other elements thrown in as recommended by my amazing healing support group called The Healing Dudes.  

Wake up at 7 AM

I wake up and go to bed at the same time every day for optimal circadian health. At first, the idea of waking up early sounded horrible. It was so tempting to hit the snooze button and start the day later, but now I am used to it and often wake up before my alarm clock, get out of bed, and have a good morning. Early bedtime is also important as the hours slept before midnight are the most healing.

If it’s still dark upon awakening and I have to use artificial light (i.e. my lamp), I put on my VivaRays blue-blocking glasses. My phone and computer screen are always on red mode before the next step of my morning routine in order to protect my circadian rhythm. I use the Iris blue-blocking software on my computer, and here’s how to adjust the color of your phone screen. For a free blue-blocking computer software option, I recommend f.lux.

Make sure you get some morning light

I go outside and get morning light in my eyes as soon as possible. Andrew Huberman, a podcaster and neuroscientist explains: “Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism, and ability to focus during the day.” He says on a sunny morning, five to ten minutes of morning light is ideal. On a cloudy day, aim for 15 to 20 minutes.

Gratitude

As I get my morning light, I write in my journal five things for which I am grateful. Countless studies have proven that gratitude journaling is beneficial morning ritual. In a study at the University of Pennsylvania, 411 people wrote letters of appreciation to people they hadn’t thoroughly thanked before, and the participants' happiness scores skyrocketed compared to the control group. Gratitude is a way to combat the brain’s negativity bias.

Check ketones and blood sugar

I then check my ketones and glucose levels using my KETO-MOJO device. While I used to struggle with hypoglycemia, my blood sugar levels are better due to the changes recommended by Natalie.  I make sure I am still in ketosis, and if I am not, I adjust accordingly and eat more fat throughout the day.

Hydrate with a glass of water

I then take ¼ teaspoon of Redmond sea salt with my water (A lot of salt has high levels of microplastics but not this brand.) The salt is for electrolyte balance. I also drink additional electrolytes throughout the day.

Distraction free time 

I meditate to reduce stress and reprogram my automatic thoughts. An average person has 12,000 to 60,000 thoughts per day, and 80% of those are negative. Wild, right?! I’m repeatedly working on trying to think more positively throughout the day to work on healing limiting beliefs. I usually listen to a Life By Lucie meditation because her focus is manifestation, and her voice is as smooth as a spoon gliding through crème brûlée, which is sadly not part of my dietary plan. Click here for one of my favorite meditations. 

Healthy breakfast

After meditating, I turn on my grill and make breakfast (usually unaged, grass-fed, organic steak or ground beef). I also take some morning supplements, as recommended by Natalie, such as a probiotic, B1 for nerve regeneration, a B complex for a gene mutation called MTHFR to ensure proper detoxification, and a few others. 

Physical activity

Then I walk at least a mile, listening to music or simply noticing my surroundings. I try to be as present as possible. I use the Komoot app on my phone to measure my distance.

Next, I go on my exercise bike for twenty minutes. A neighbor kindly gifted me his bike he was no longer using. Natalie emphasized this recommendation to me. As someone who experienced a lot of muscle weakness and blood pooling in my feet, she said this type of exercise was imperative to heal from a condition many of us have called POTS (postural orthostatic tachycardia syndrome). I barely moved my body at all before, so I slowly worked my way up on the bike, adding a minute each week. 

Fast forward months later, and my legs feel stronger, and I am experiencing less blood pooling. I even have defined muscles in my calves for the first time in years. As the iconic Elle Woods says in Legally Blonde, one of my favorite romcoms of all time: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands.” Elle Woods was right.

Cold water therapy

After biking, I take a cold shower. I had heard about the benefits of cold water therapy for years and even watched a documentary about Wim Hof, a leading cold water therapy guru from the Netherlands, but I had resisted giving it a go because it sounded beyond uncomfortable. However, Natalie really encouraged me to implement this habit to reduce my histamine load and boost my immune system. 

At first, I’d just do cold water at the end of my showers, but I slowly transitioned to completely cold water on the coldest setting. Now I don’t even think about hopping into a cold shower, and I’ve gotten used to it. Your body truly does adapt, which I know is hard to believe at the beginning. 

I recommend listening to an upbeat song for motivation. I also channel Gal Gadot in Wonder Woman (my favorite superhero) because I think she’d be able to handle cold showers. Cold water has many benefits, including less inflammation, increased circulation, and better mood. I also find my skin glows after a cold shower. Sometimes as a midday pick-me-up, I’ll take a cold shower and it gives me some more energy. 

I also like to dry skin brush in the shower with exfoliating gloves for lymphatic drainage, which has many health benefits, including better detoxification, circulation, and energy. 

Morning Ritual Wrap-Up

Ta-da, that’s my morning routine! I’m proud of myself for being consistent with these nine steps since July because mornings were not my favorite time of day. What we choose to do in the morning can set the tone for the entire day, and those positive changes add up. As author and life coach, Brendon Burchard, says, “First, it is an intention. Then a behavior. Then a habit. Then a practice. Then a second nature. Then it is simply who you are." I hope after reading about my experience, you feel inspired to create a morning routine of your own.

And yes, if you were wondering, I now even make my bed. I’m still waiting for my lady-in-waiting to greet me each morning with gown options, though.