Morning Routines: Finding the CALM!
- Dr. Deb Zupito
- Apr 9
- 3 min read
Deb Zupito
Mornings can be a real mixed bag for many, especially when there's so much pressure to “start your day right.” It’s easy for things to feel chaotic, and that rush can really set the tone for day. Busy Moms and Dads often ask how can this time run smoother? Let’s Dig into the possible Whys and explore some tips for finding and bringing the CALM!
Why Mornings Feel Chaotic:
Lack of Preparation: Mornings often feel rushed because things weren’t prepared the night before—whether it’s not having a plan for breakfast or scrambling to find your keys. Without some prep, it can feel like you're constantly catching up.
Decision Fatigue: The moment we wake up, we're hit with so many choices. What to wear, what to eat, what to prioritize, and on top of that, the mental load of responsibilities. Too many decisions can overwhelm your brain before you even get out the door.
Too Much to Do: Some people have packed schedules first thing in the morning, whether it's kids, work tasks, or other obligations. The pressure to get everything done before even starting the day can feel daunting.
Not Enough Time: With early alarms and a packed agenda, it can feel like there’s never enough time to fit everything in—especially if your mornings are more reactionary
than intentional.
Tips for Improving Your Morning and Bringing Calm:
Prepare the Night Before:
Lay Out Clothes & Plan Your Breakfast: Whether it’s picking out an outfit or deciding on a quick breakfast, having it ready saves precious morning minutes.
Make a To-Do List: Review your day the night before, so you can mentally prepare for what’s ahead. You’ll feel more organized and ready for the day.
Set a Consistent Wake-Up Time: Waking up at the same time each day helps regulate your body’s internal clock, making mornings feel more predictable and manageable. It’s also key for getting adequate sleep, which makes a world of difference in how you feel when you wake up.
Build a Simple, Soothing Morning Routine:
Start with Something You Enjoy: Whether it’s a cup of tea, a short walk, or five minutes of deep breathing, starting with something pleasant can set a positive tone for the day.
Move Your Body: Even a quick stretch or yoga session can get your energy flowing and help clear your mind.
Avoid Technology for the First 30 Minutes: This is huge for many people. Checking emails or social media first thing can immediately overwhelm you. Instead, try to give yourself at least 30 minutes of undistracted time for yourself before diving into the digital world.
Don’t Skip Breakfast: Even a quick, healthy option (like a smoothie or overnight oats) will fuel you for the day. A balanced breakfast can help stabilize your energy levels and prevent that early-morning brain fog.
Simplify Your Tasks: If mornings always feel jam-packed, ask yourself if there’s anything you can do the night before (e.g., prepping lunch or setting reminders). Also, take a look at whether you need to prioritize or delegate some tasks.
Mindfulness or Meditation: Starting the day with just 5 minutes of mindfulness or meditation can help center your mind. Apps like Calm or Headspace are great for guiding you through short sessions that bring peace before the day begins.
Slow Down: If you can, try not to rush everything in the morning. Take your time, even if it’s just for 10 minutes, to enjoy your coffee, savor your breakfast, or stretch your body. Rushing only increases stress and doesn’t set you up for a calm, successful day.
The Key: Start Small & Be Flexible
The biggest tip is to start small. Trying to overhaul your entire morning all at once can lead to frustration. Instead, pick one or two things to try (like setting your clothes out the night before or taking 5 minutes to breathe). Over time, these small changes can lead to a morning that feels more in control and less chaotic
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Quick and to the point! What do you think?
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