Cultivating a mindful morning routine with Huntington’s

Mornings with Huntington’s disease can feel unpredictable. Some days I wake up with energy and clarity. Other days, fatigue or chorea greets me before I even reach for the light switch.

There was a time when these inconsistencies left me feeling defeated before the day began. But over time, I’ve learned that I have more power in those early hours than I realized. By cultivating a mindful morning routine tailored to my unique needs, I’ve created a foundation that brings me greater balance, clarity, and emotional strength even on the hard days.

Living with Huntington’s means living with change both seen and unseen. The way I move, think, or feel may vary from day to day. So instead of trying to force my mornings into rigid routines, I’ve come to embrace mindfulness as my anchor. Mindfulness, in its most basic form, is about being present. It’s about noticing what’s happening in and around you without judgment. That simple awareness has become my greatest tool in facing the shifting terrain of Huntington’s.

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What my mindful mornings look like

My mindful morning routine doesn’t begin with an alarm blaring or a phone in hand. It begins with stillness. I take a moment to pause before even getting out of bed. I place my hand on my chest or my belly and just breathe. I notice how my body feels. Am I tense? Is there discomfort or stiffness? Is my mind racing or foggy? These few minutes are not about fixing anything. They are about acknowledging what is. This self-check-in allows me to approach my day with greater compassion for myself, rather than frustration.

Movement is the next part of my morning, but it’s not rushed. Depending on how I feel, it may be a full stretching session or just a few minutes of gently rolling my neck and shoulders. On other days, I stay seated and focus on connecting my breath with even the smallest movements. This isn’t about performance; it’s about presence. These movements help ground me in my body and reduce stiffness, which is especially important as Huntington’s affects muscle coordination and flexibility.

What I’ve come to realize is that mindfulness isn’t confined to meditation cushions. It’s infused into every part of my morning. As I prepare a cup of tea or warm lemon water, I try to stay connected to the moment. I notice the warmth of the mug in my hands, the scent rising from the steam, the small act of caring for myself. These sensory moments help me feel rooted rather than scattered.

My meals are part of this routine, too. Because appetite and nutrition can be complicated with Huntington’s, I try to approach food mindfully, choosing what supports my body, and taking time to actually sit down and enjoy each bite. When I pause and savor, even a simple breakfast feels nourishing.

One of the most transformative parts of my morning is writing. Journaling has become both a mindful practice and an emotional outlet. I might jot down a few thoughts, reflect on a dream I had, or write a short list of what I’m grateful for. On the days I feel overwhelmed, this is where I place my fears. On the days I feel strong, I use this time to set intentions. My journal is not a place for judgment; it’s a witness to my journey. And in that space, I feel seen and supported, even when I’m the only one reading it.

Technology has a tendency to hijack our mornings before we even realize it. I used to scroll through emails or social media first thing, thinking it would help me feel connected. Instead, it left me anxious, comparing my life with others or getting lost in information overload. Now, I wait at least 30 minutes before I look at any screen. That time is sacred. It belongs to me, not the world outside.

There are days when symptoms interrupt my plans. My hands may shake too much to journal. My anxiety may spike before I even stand up. That’s when I lean hardest on mindfulness, not as a task, but as a kindness. I remind myself that it’s OK to begin again. Mindfulness isn’t about perfection. It’s about being gentle with the truth of this moment.

Over time, my morning routine has become less about productivity and more about the kind of preparation that equips me emotionally, mentally, and spiritually to meet whatever the day holds. For others living with Huntington’s, a mindful morning routine may look different. It might include prayer, music, stretching with a caregiver’s support, or simply sitting near a window and watching the sun rise. What matters most is intention: choosing to start the day with presence and care, no matter what that looks like.

Note: Huntington’s Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Huntington’s Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to Huntington’s disease.