How to Create a Calming Morning Routine That Reduces Stress
If your mornings feel like a chaotic scramble of snooze buttons, rushed coffee, and a last-minute hunt for your car keys, you're not alone. But here’s the thing—how you start your morning sets the tone for your entire day. A stressful morning often leads to a stressful day.
On the flip side, a calm, intentional morning routine can make you feel more grounded, in control, and ready to take on anything.
So, how do you actually create a morning routine that feels soothing instead of stressful? Here’s how to create a calming morning routine that will make you love waking up.
Make It Easy to Wake Up
The way you wake up matters. If your morning starts with a blaring alarm and a frantic reach for your phone, your nervous system is already in fight-or-flight mode before you even leave your bed. Instead, set yourself up for a more peaceful wake-up experience.
Try a sunrise alarm clock. These gradually brighten your room like a natural sunrise, making it easier to wake up feeling refreshed rather than jolted awake.
Keep your phone away from your bed. If your alarm is on your phone, place it across the room so you have to physically get up to turn it off. Bonus: It reduces the temptation to scroll first thing in the morning.
Wake up to nature sounds. A gentle alarm tone like birds chirping or ocean waves is much less jarring than an aggressive ringtone.
Use an ice roller. If you struggle to wake up, an ice roller on your face will instantly energize you while depuffing and improving circulation.
Avoid Screens for the First 15 Minutes
The second your eyes open, it’s tempting to grab your phone and start scrolling. But exposing yourself to a flood of notifications, emails, and social media drama first thing in the morning can send your stress levels soaring before you even get out of bed.
Instead, spend the first 15 minutes of your morning screen-free:
Journal your thoughts. Write down how you’re feeling, set an intention for the day, or jot down three things you’re grateful for.
Read a few pages of a book. A chapter of an uplifting book can be a much better mental start than diving into work emails.
Do your skincare. A simple skincare routine can be a moment of self-care that feels refreshing and indulgent.
Make a cup of coffee or tea. There’s something grounding about slowly making and sipping a warm drink before the day kicks off.
Step outside and breathe. Even if it’s just for a minute, fresh air and natural light help wake you up and set a positive mood.
Have 10 Minutes of Quiet Time
Our days are often filled with noise—notifications, conversations, meetings, and general life chaos. Giving yourself a little pocket of silence in the morning can be a game-changer.
Use noise-canceling headphones. If you live in a noisy household, pop in some noise-canceling headphones and enjoy a few minutes of stillness.
Sit in silence. No music, no talking, just a moment to be present.
Try a 5-minute meditation. Apps like Headspace or Insight Timer make meditation simple, even if you’re a beginner.
These noise cancelling headphones are my favourites right now!
Set Your Daily Intentions and Write Your To-Do List
Before the demands of the day take over, take a moment to be intentional about what you want to accomplish. Instead of diving into tasks blindly, set the tone for your day.
Ask yourself: What do I want to feel today? Focus on emotions like peace, productivity, or confidence.
Write down your top three priorities. What are the most important things you need to get done?
Break tasks into smaller steps. If something feels overwhelming, break it down into bite-sized actions.
Doing this before you press start on your day can help you to feel more organized, increase your productivity and prevent you from feeling overwhelmed by the days tasks.
Make a Nourishing Breakfast
Skipping breakfast (or just grabbing a sugary pastry on the go) can lead to an energy crash later. Instead, start your day with something that fuels you properly.
Go for protein-packed options. Eggs, Greek yogurt, or a protein smoothie will keep you full longer.
Include healthy fats and fiber. Avocado toast, nut butter, or a handful of nuts will give you sustained energy.
Stay hydrated. A glass of water before coffee can help wake you up and improve digestion.
I like to pair this step with listening to an inspiration podcast or uplifting playlist. Use this as your time to switch off from stress and focus solely on making your favourite food.
Get Your Most Important Task Out of the Way
Mornings are when our brainpower is at its peak. Instead of wasting that energy on mindless scrolling, tackle your most important task first.
Eat the frog. (Not literally.) This means doing your hardest task first so the rest of your day feels easier.
Avoid multitasking. Focus on one thing at a time to increase efficiency and reduce overwhelm.
Use the Pomodoro technique. Work for 25 minutes, then take a short break to keep your brain fresh.
Move Your Body
Exercise isn’t just about fitness—it’s one of the best ways to boost your mood, improve focus, and reduce stress. But you don’t need to hit the gym for an hour to feel the benefits.
Go for a short walk. A 10-minute walk outside can do wonders for your energy levels.
Do a quick Pilates or yoga session. Stretching and mindful movement help you feel more centered.
Use a walking pad while answering emails. If you work from home, this is an easy way to get some steps in.
Avoid Social Media or Negative News Until You’ve Completed a Task
Social media can be a black hole of comparison and negativity, and the news can be downright stressful. Protect your peace by delaying screen time until you’ve accomplished something.
Wait until after your morning routine. Give yourself space to start the day on your own terms.
Turn off notifications. If you don’t see them, you won’t feel tempted to check.
Replace scrolling with something productive. Read, listen to a podcast, or have a conversation instead.
3 Products That Can Make Your Morning Routine Even More Productive
So far, many of the morning routine ideas that we have covered are free. However, it is possible to upgrade your morning routine even more by investing in wellness products that are designed to bring calm and clarity to your mornings.
Shower steamers: Your at-home steam room
Can you name anything more relaxing than starting every morning with a spa? Well, although its pretty unattainable to visit an actual spa each morning, you can turn your shower into one by investing in shower steamers.
A coffee machine
You don’t need to spend $5 at your local coffee shop each morning to get your favourite hot beverage. Instead, invest in a fancy coffee machine of your own that will allow you to make your favourite drinks in your kitchen.
Red light facial massager
This product will transform your morning skincare routine, improve your skin texture and boost collagen production (talk about a triple whammy!). I recently invested in a red light facial massager myself and it has quickly become the best part of my morning routine.
There is something incredibly relaxing about giving yourself a face massage during your skincare routine.
A calming morning routine doesn’t have to be complicated. Even implementing just a few of these habits can make a huge difference in how you feel throughout the day. Start small, experiment with what works for you, and create a morning routine that feels like a little sanctuary of peace before the world demands your attention.
What’s one change you’re going to make to your morning routine? Let me know—I’d love to hear how it goes.
