There was a time when my mornings began with my phone in hand before my feet even touched the floor. Sound familiar? Notifications, news headlines, and social media updates flooded my mind before I had taken a single conscious breath. The noise of the world attracted my attention before I had connected with my own thoughts, leaving me scattered and reactive before the day had truly started.
Shifting away from that habit took patience, self-awareness, and guidance from teachers I followed. This was not an overnight change. I still reach for my phone, but now I open Insight Timer instead of social feeds or headlines. I listen to a guided meditation, spa music, or nature sounds, especially the call of birds. I dab lavender on my wrists, take a few deep breaths, and simply enjoy the moment. As a mom, that moment may last only two minutes, or if I am lucky, five. And that is okay. I will take what I can get.
After too many rushed mornings (going back to childhood), I realized I needed to start my days grounded, without stress, distraction, or the pull of social media. Truthfully, some mornings this happens, and some mornings it does not. But I do make a conscious decision to ensure this mindful moment happens as much as possible because I need them. And yes, my family does benefit when mommy has “mommy zen time”.
So this is what I do: I set my alarm earlier than necessary, allowing a gentle buffer before the day begins. Often it is still dark out, and I appreciate the quiet as a time to acknowledge the new day with gratitude. Sometimes I say a simple affirmation: “May this day be great. May this day be good. Guide me and help me with any challenges. I am grateful for this day and for my family.” This small ritual does not guarantee a smooth morning as sometimes chaos still comes, but it does help me manage it more calmly.
Beginning the day with stillness has shifted more than my mornings, it has shaped the tone of my life. I am less reactive, more mindful, and slower to let small frustrations (like a cereal spill or broken bowl or the toddler not wanting to brush their teeth) derail my mood. This shift is especially important when children are watching how we respond to various situations.
Not rushing to check social posts or depressing headlines protects my mental clarity, too. Changing this habit has encouraged me to pause, slow down, and ease into the day with intention. Yes, this took time, practice, and patience, but it has become a habit worth keeping.
For anyone feeling rushed or disconnected in the mornings, even five minutes without a screen can create clarity and calm before you step into the rest of the day. For me, as a wellness writer, doctoral student, and an advocate for Mothers Against Drunk Driving (MADD) and other important nonprofits, this mindful choice strengthens my focus, my presence, my resilience, and my personal values. Tiny mindful steps to create a gentle early morning routine can truly make a lasting difference in your life choices and decisions.
Mindfully curated by Debra Gudema for Well&Co.
📸: Getty Images