‘If I can’t sit still, I know the day’s going to be messed up’: From red-light therapy to gratitude journalling, this is how Samantha Ruth Prabhu starts her mornings

“My morning routine is ridiculously long, but it’s something that really centers me for the day,” she admits, laughing.

Chai, calm & childhood cravings

Samantha’s mornings begin with a hot cup of chai — “The chai is really good, guys,” she tells the producer — but not everyone is welcome at this peaceful hour. “I wish they were a part of my morning routine, but they really can’t stay calm, and I need calm when I start my day,” she said of her pet dogs.

What does she welcome? A deep sense of presence. Her routine starts with a gratitude journal, followed by morning sunlight, meditation, and red light therapy. “It’s a bit excessive, yes,” she jokes. But this ritual helps her gauge how centred she is — “If I can’t sit still, I know the day’s going to be messed up.”

“Something as simple as just waking up, rolling to a side, and picking up a diary and writing what three things you’re grateful for can set you up for a positive day,” she said.

Samantha has been journaling for over two years via a diary app on her phone. But she’s switching to pen and paper now. “Science says this is more of a connection… a better way to manifest the life that you want.”

Fuel & fitness

While she drinks black coffee and enjoys power-packed smoothies full of berries, antioxidants, and protein, Samantha admits that her heart belongs to her roots. “I love my breakfast the most — dosa, idli, sambar, coconut chutney. And please, not sweet sambar!” she laughs. She even reminisces about her childhood favorite: “Bonda and sambar vada. So good. Now my mouth is watering.”

As for workouts, she’s into Pilates, yoga, and weightlifting, the perfect mix of strength and flow.

Skin & self-care

A self-proclaimed fragrance lover, Samantha describes scent as a “powerful tool” in her morning. “I wake up and I use these amazing fragrances, and I have no fear at the back of my head as to what I’m using on my skin.” This ties back to her clean beauty venture. “Just being able to launch clean perfumes… I have to pinch myself,” she says.

Her skincare routine? Surprisingly minimal. “I used to follow the many-step routine, but I’ve realised that less is more,” she says. Her essentials include retinol, a good serum, sunscreen, and third-party tested supplements. “Supplements are extremely personal. One size does not fit all.”

She also uses a homemade aloe vera, jojoba, and almond oil mix, along with her special oil blend.

Whether it’s chai, bonda, clean perfume, or Pilates, Samantha’s mornings are a masterclass in balance and reflective of her interest in an anti-inflammatory lifestyle, which she has previously endorsed.

According to Dr Kiran Soni, Head, Department of Nutrition & Health, Yatharth Hospital, Greater Noida, an anti-inflammatory lifestyle focuses on adopting habits that help reduce chronic inflammation and promote overall well-being. This includes:

• Consuming a balanced diet rich in whole foods like fruits, vegetables, nuts, seeds, and omega-3 fatty acids.
• Regular physical activity to improve circulation and reduce stress.
• Managing stress through mindfulness practices such as meditation or yoga.
• Prioritising quality sleep to allow the body to recover and regulate inflammation.
• Staying hydrated and avoiding excessive consumption of processed foods, sugar, and alcohol.