Morning routine for greater well-being with fibromyalgia
Treat yourself to a relaxed start to the day
Author: Kerstin Goldstein
Last updated: 27. February 2025
“If it is clear that the goals cannot be achieved, do not adjust the goals, but the action steps.”
– Confucius –
When you live with a chronic condition like fibromyalgia, you’re constantly bombarded with advice: “Try this remedy,” “Take that medication,” or “This therapy will help you.” People mean well, but the reality is far more complex. If there were a simple solution, we’d all be feeling great by now—but that’s not how fibromyalgia works.
The cycle of searching
Many of my coaching clients with fibromyalgia find themselves constantly searching—grasping at one potential solution today and another tomorrow, always hoping for the next breakthrough that promises relief.
I completely understand this. When you’re struggling, you want to believe that something out there will finally make a difference. But not everything that’s advertised with bold claims and flashy marketing—like a teleshopping miracle cure—is actually helpful. More often, it’s the subtle, quiet shifts that lead to real change.
The importance of inner work
Over the years, I’ve read countless books, completed both extensive and short training programs on fibromyalgia, attended lectures, spent hours researching, exchanged insights with my clients and colleagues at the International Fibromyalgia Coaching Institute (IFCI), and tested many approaches on myself.
What I’ve learned is that while good medical care—including the right medication, supplements, and addressing underlying health issues or past trauma—plays an important role, true progress often comes from within. Inner work is a crucial piece of the puzzle.
No quick solutions
Recovering from fibromyalgia doesn’t happen overnight or with the snap of a finger. But that’s exactly what many people don’t want to hear. They wish for:
… and then everything will be fine.
But the truth is, there is no one-size-fits-all miracle cure for fibromyalgia—at least not one that solves all problems at once. Real progress comes from taking the longer, more sustainable path. That means working on yourself, setting boundaries, prioritizing your well-being, and making time for what truly helps. Recognizing your own needs and acting accordingly is essential.
I am living proof that a good life with fibromyalgia is possible. But meaningful change takes time, patience, and focus. It also often requires a financial investment in your own health, as many helpful measures aren’t covered by insurance and must be paid for independently.
Mail from the Wellness Oasis
Receive valuable tips, exercises, and inspiration about fibromyalgia directly in your inbox. Sign up now and stay motivated on your journey to more ease and well-being!
How you start the morning shapes your day
The way you begin your day sets the tone for everything that follows.
These patterns are understandable, but they can also reinforce negativity, making everything feel even harder.
Shifting focus: The power of your perspective
In my coaching sessions, I work closely with my fibro clients to shift their focus. When we constantly dwell on what isn’t working, we pour all our energy into the negative. This strengthens those negative feelings and can pull us into a downward spiral.
But what happens when you consciously start focusing on what is good? On the small things that bring you joy, the moments that feel okay, the things that do work? This simple shift can have a profound impact.
Now, you might be thinking:
“Kerstin, that’s easy for you to say. But I’m in pain all the time. I sleep terribly. Fibromyalgia is affecting my job—what could possibly be good about that?”
And that’s exactly the point. Right now, your focus is on what’s making life harder. That’s completely understandable, but it’s also a habit that can be changed.
Positive focus doesn’t mean ignoring reality
Cultivating a positive focus does not mean pretending fibromyalgia isn’t difficult. Not all days are good, and simply thinking “positively” won’t magically change that. But there’s a difference between blind optimism and actively choosing where to direct your thoughts. The latter can make a significant difference—without ignoring the real challenges.
And the best time to start is first thing in the morning.
My personal morning routine
As I swing my feet out of bed, I greet the day in my mind: “Good morning, dear day. I’m looking forward to seeing you.” This small ritual helps me start with a positive mindset.
In winter, I turn on the heating in the living room, then I open the windows in the other rooms and take a deep breath of fresh air.
Next, I put the kettle on for tea and prepare everything I need for breakfast. I actually enjoy folding fresh laundry in the morning—if there’s anything hanging on the drying rack, I fold it slowly and mindfully, almost like a meditation. For me, that’s not a chore, instead it calms me down.
By then, my husband has finished in the bathroom and takes over the rest of the breakfast prep while I get ready for the day. Most mornings, I have green tea and porridge. After breakfast, I usually take fifteen minutes in my hammock to meditate—often focusing on gratitude, a conscious start to the day, or setting my intention.
A couple of times a week, I take a little extra time for myself and do a special self-treatment for my hands and feet using the MELT Method. This gentle technique helps wake up my sleepy connective tissue, improves circulation, and reduces stiffness—an essential part of my routine to keep my body feeling as good as possible.
Before I begin work, I set a glass of water next to my laptop and take my morning supplements. And with that, the day begins.
Your morning routine: start the day consciously
Do you have a morning routine that helps you feel centered, or do you jump straight into the demands of everyday life? If “morning routine” makes you think only of brushing your teeth, applying a face mask, or having your first coffee, I invite you to explore a different kind of routine—one that nourishes your mind and prepares you mentally for the day ahead.
A conscious morning routine doesn’t have to be complicated. A few small but powerful habits can set the tone for a more balanced and positive day. Try them as soon as you wake up—before checking your phone, reading emails, or reaching for your coffee. And don’t feel pressured to follow every piece of advice from self-help books. Choose what resonates with you and adapt it to your needs.
Meditation
Meditation can help you start the day with clarity and calm. Especially with fibromyalgia, meditation can be a valuable tool to reduce stress and promote inner peace. Spend just 5 to 10 minutes focusing on your breath or following a guided meditation (I’m a big fan of the Insight Timer Meditation App). Sit in a quiet place, close your eyes, and breathe deeply. Let thoughts come and go without holding on to them. This simple practice can bring mental clarity and set a peaceful foundation for the rest of your day.
Gratitude
Begin your morning with gratitude. Take a moment to think of one to three things you appreciate—whether it’s the warmth of the sun, a restful night’s sleep, or the kindness of a friend. Gratitude shifts your focus to the positive and encourages the release of happiness hormones. Keeping a gratitude journal, even with just a few lines each morning, can lift your mood and help you focus less on discomfort and more on moments of joy.
Set an intention
What do you want from today? Instead of diving into a to-do list, choose a simple but meaningful intention. It could be something like:
A clear intention gives your day direction—especially on days when fibromyalgia symptoms make planning challenging. It’s not about pushing yourself, but about creating a gentle focus that guides you through the day.
Visualize success
Take a moment to visualize yourself navigating the day with confidence and ease. If you have a difficult task or an upcoming conversation, picture yourself handling it calmly and successfully. Visualization is a powerful tool—your mind responds to imagined experiences as if they were real, helping you feel more prepared and resilient. Studies show that regularly visualizing success can increase the likelihood of experiencing it in real life.
For me personally, visualization is one of my secrets why I’m now as healthy as I am and the reason why I’m now able to do things that a few years ago seemed impossible.
Affirmations
Affirmations are simple but effective statements that help reframe your mindset. Choose one or two that inspire and strengthen you, such as:
Repeat them in the morning—out loud or silently. At first, affirmations might feel unfamiliar, but with time, they can shift your inner dialogue and create a more positive outlook.
Every day is a new day
Your limitations don’t define you. Each morning is a fresh start—a chance to move a little closer to your goals, in your own time and in your own way. Choose the habits that support you, be kind to yourself, and remember that even small changes can have a big impact.
Conclusion: a morning routine helps!
Living with fibromyalgia can feel overwhelming at times, with challenges and pain that seem ever-present. But every new day is an opportunity to prioritize your health and wellbeing. Instead of letting limitations define you, remember that you have the power to shape your day and take small steps toward feeling better.
By incorporating simple practices into your morning routine, you can remind yourself that you are in control of your health. Every moment of mindfulness, every meditation, and every positive intention is a step toward a brighter, more joyful life.
👉 Unsure how to make your morning routine or everyday life more fibro-friendly without overexerting yourself? In 1:1 coaching for people with fibromyalgia, we’ll work together to create personalized strategies that fit your unique needs.
