The 10-Minute Daily Routine Every Woman Over 35 Should Be Doing to Set Herself Up for an Amazing Day

By Carrie Messmore, Women’s Wellness Coach & Creator of The True Method

We often think we need massive change to feel better, but what most women over 35 really need is consistency with the small things—the habits that reconnect us to ourselves before the world starts pulling.

This 10-minute morning reset isn’t just Pilates or exercise—it’s about building a foundation of calm, clarity, and confidence through doable, nourishing daily habits.

🌞 The True 10-Minute Morning Routine

No guilt. No pressure. Just a sequence of gentle, proven habits to ground your body, steady your mind, and honour your energy—all before breakfast.

Minute 1–2: Wake Up With Gratitude (Not Your Phone)

How: Before you reach for your phone, pause. Say or think of three things you’re grateful for—big or small.

Why: Starts your day in abundance instead of anxiety. Trains your brain to notice what’s working.

Minute 3–4: Hydrate & Open Up Your Body

How: Drink a full glass of water (bonus: add lemon or electrolytes). As it settles, do 2–3 spinal roll downs or gentle stretches to shake off stiffness.

Why: Hydration supports energy, digestion, and hormone health. Movement resets posture and circulation.

Minute 5–6: Intentional Stillness

How: Sit for one minute with eyes closed. Breathe deeply into your ribcage. Let the exhale be longer than the inhale. You can repeat a grounding phrase like, “I am steady,” or just focus on your breath.

Why: Just 60 seconds of stillness lowers cortisol, grounds your nervous system, and helps you respond (not react) to life.

Minute 7–8: Set Your Energy Intention

How: Ask yourself: “How do I want to feel today?” and “What do I need to support that?”Example: “I want to feel calm. I’ll protect my boundaries and take breaks.”

Why: This quick check-in gives your brain a focus and puts you in the driver’s seat.

Minute 9–10: Anchor the Day with Movement or Music

Choose one:

• Put on one uplifting song and dance it out in your kitchen.

• Do 10 squats, a 30-second plank, or a brisk walk outside.

• Play a 2-minute meditation while brushing your teeth.

  Why: Ends the routine on an energising note—boosting dopamine, circulation, and mood.

✨ It’s Not About “Perfect”—It’s About Present

You don’t need a 60-minute workout or green juice to be “well.”You just need a few intentional minutes to remember who you are before the world tells you who to be.

At True Fitness with Carrie, we offer a holistic approach to fitness through personalised Pilates training, designed to meet the unique needs of women at every stage of life, from prenatal to postmenopausal. Whether you're looking to improve your core strength, flexibility, or overall well-being, our bespoke Pilates programs are tailored to help you achieve your goals in a safe and effective way. We provide both in-person Pilates and Barre classes in Thame and across Oxfordshire, as well as online options, ensuring that you can access expert instruction no matter where you are. Our signature program, The True Method, blends personalised Pilates techniques with a focus on women's health, injury prevention, and rehabilitation, offering a well-rounded fitness experience. Whether you're a busy mom needing flexible options, an expectant mother seeking safe prenatal exercises, or navigating life post-menopause, Pilates with Carrie provides the support, guidance, and expertise to help you thrive. Join us in Thame for Personal Training, Pilates, or Barre (or virtually!) to start your fitness journey today!

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