Welcome to Waking Up Well, a column where we hand-select people we admire and ask them to share how they start the day. We think morning routines are a crucial part of an intentional wellness journey and we’re fascinated by the practices of our favorite figures.

Dr. Zelana Montminy is a leading behavioral scientist and author who has devoted her career to helping people live their best lives in our modern, distracted world through building resilience, focus, and clarity. She takes a holistic approach that is rooted in clinical psychology, nutrition training, and a mind-body-spirit perspective — and she’s become a trusted voice for those focused on wellbeing on outlets like “The Today Show” and “Psychology Today.” From her bestselling book “21 Days to Resilience” to her newest, “Finding Focus: Owning Your Attention in the Age of Distraction”, she offers a science-driven roadmap for navigating stress and reclaiming your attention.

And yet, like many of us, her day-to-day reality isn’t always picture perfect. Displaced by the Palisades fire, she and her family are currently living in a rental home in Mid-City, LA, where routines don’t always look the same. While she’s not in her usual rhythm or space, she’s found comfort in keeping a morning routine while also staying flexible, which means not being too hard on herself, even on days when she just gets up and rolls with the flow. With three kids, a dog, and a lot of moving parts, the first moments of her day are often the only quiet ones and offer a small but vital anchor before the swirl begins. 🌀

6:15 am | Sunlight for structure ☀️

I usually wake naturally around 6 or 6:30 a.m. The first thing I do is make the bed which is a simple way to create a sense of order and prime my brain for structure and intention. I open a window to let in fresh air and stand for a minute with sunlight on my face. That early exposure to natural light helps regulate my circadian rhythm, supports mood, and sets the tone for clarity and calm.

Colorful sky at sunset with blue, pink, and orange clouds; a small crescent moon is visible in the center of the image.
A neatly made bed with rumpled white pillows and sheets, next to a wooden nightstand with a lamp, a clock, and a few small items, against a plain white wall.

6:20 am | Lymphatic drainage 👐

I splash cold water on my face and do a few light lymphatic drainage strokes around my jaw, behind my ears, and down my neck. It takes less than a minute but helps reduce puffiness, support circulation, and bring me fully into my body.

6:25 am | Clothes before phone 📱

I get dressed before touching my phone — that’s intentional. On mornings when I reach for it right away, I notice my focus splinters. I get foggy, distracted, and a little disconnected from myself. Delaying that dopamine hit protects the part of me that needs stillness before stimulus.

A person holds their hand under running water from a modern stainless steel faucet in a white sink.
A stack of folded sweaters, a lit candle, and a beige vase with orange flowers sit on a wooden dresser against a gray wall.

6:30 am | Breakfast & busyness 🍳

The kids are up, and the house shifts into high gear. We take the dog out, feed him, make breakfast, and I oversee the kids packing their own backpacks, lunches, snacks, and sports gear. We often prep the night before, but the pieces come together in the morning. I try not to jump in unless they need help since giving them ownership builds capability (and keeps me from doing everything for everyone). Someone usually forgets something; someone’s in a mood. It’s a blur of motion and noise, but we find our flow.

7:15 am | Lemon water boost 🍋

While organizing last-minute logistics, I sip warm water with lemon. It helps with digestion, supports hydration, and gives me a moment of calm in the middle of the morning rush. I wait until later in the morning for coffee once my natural cortisol dip hits. That timing helps with mood stability and energy regulation. Same with food: I tend to eat a bit later, once the kids are out the door. That pause allows me to return to my body and notice what it actually needs, instead of eating reactively. If I’m genuinely hungry earlier, I’ll eat with the kids.

A mug of tea, fresh ginger, turmeric root, and a halved lemon are arranged on a wooden cutting board near potted cacti and a glass bottle.
A half-dozen brown eggs in an open carton sit on a wooden table near a vase of flowers and a reflective metal lid.

7:45 am | Coffee as ritual & reward ☕️

Once the house clears, I make my coffee or take it to go if I’m handling drop-off. I love grinding my own beans; there’s something meditative about it. I froth almond milk until it’s thick and velvety. Making my coffee is both ritual and reward. It marks the shift from tending to others to tending to myself. It’s tactile, grounding, and oddly joyful. That first sip feels earned.

8:00 am | Movement & mental break 🚶‍♀️

Most days, I get in some movement after drop-off, a walk with the dog, a quick workout, or a walk-and-talk with a friend. There’s always a way to move, even if it’s informal. On the days I skip it, I feel it in my brain: My thoughts are heavier, my focus dips, and I’m less emotionally resilient. Movement keeps me mentally clear and anchored in myself.

A white ceramic cup of coffee with foam sits on a matching saucer on a wooden table.
Close-up of a person walking outdoors on pavement, wearing white sneakers and colorful floral-patterned leggings.