There was a point in my life when mornings felt like a race I never signed up for. The alarm would go off, and before I even had time to stretch, I was already scrolling through my phone, checking messages, and mentally listing out the tasks waiting for me. Breakfast, if I had it at all, was rushed so fast that I barely tasted it. By the time I stepped into the day, I was already drained, like I had been running on empty before anything even began.
It took me a while to understand that the way I start my morning sets the tone for everything that follows. When I rushed, the rest of the day was nothing but catch-up—a constant chase where I always felt behind. But when I began slowing down, everything shifted. I felt calmer, more present, and more in control of my energy. Mornings stopped being something I had to endure and became something I could actually savor.
9 Ways to Have Slow Mornings
1. Set Your Alarm 20–30 Minutes Earlier
Waking up at the last possible minute sets you on a rushed track for the day. Giving yourself even 20 to 30 extra minutes in the morning allows you to move at a calmer pace.
When you wake up earlier, you remove that constant feeling of being late. You can ease into the day instead of reacting to the clock, which leaves you feeling more in control and ready for anything.
2. Avoid Screens First Thing
Starting your day with your phone, emails, or social media instantly fills your mind with information, demands, and distractions. This disrupts the calm of a slow morning before it even begins.
Research shows that using screens early in the day can increase stress and cause mental clutter—even before you’ve truly started your day (source). Instead, give yourself a peaceful, screen-free start. Ease into your morning before engaging with the outside world.
Read also: A 12-Hour Shift Morning Routine
3. Prepare the Night Before
Slow mornings often begin the night before. Laying out your clothes, prepping breakfast, or making a simple to-do list in advance saves you from making too many decisions in the morning.
This frees up mental energy so you can focus on being present instead of rushing. Preparation means fewer things to hurry about, giving you more space to enjoy your morning.
4. Move at a Steady Pace
A slow morning is more about how you do things than what you do. Even small tasks—like brushing your teeth or making tea—can be done mindfully. Moving at a steady pace signals to your body that there’s no threat or urgency.
This gentle pace helps calm your nervous system, reduce stress, and set a peaceful tone for the rest of the day (source).
Read also: 35 Morning Mindfulness Journal Prompts
5. Create a Morning Ritual You Enjoy
A slow morning doesn’t mean doing less—it means doing things with more intention. Create a ritual you look forward to, whether it’s journaling, stretching, sipping a warm drink, or listening to calming music.
Having something enjoyable to wake up to makes mornings more inviting. Your ritual also acts as an emotional anchor, shaping the mood of the rest of your day.
6. Start with a Healthy Breakfast
When you eat breakfast on the go, you often don’t taste or digest it properly. A slow morning allows time for a nourishing meal that fuels your day.
It doesn’t need to be fancy—just something you can eat mindfully, without multitasking. A good first meal helps stabilize your energy and focus for the hours ahead (source).
Read also: 35 Ways to Keep a Conversation Going
7. Keep Your First Hour Light
If your mornings are packed with urgent tasks or meetings, it’s hard to stay slow-paced. Whenever possible, protect your first hour of the day.
Use this time for activities that prepare you physically and emotionally, rather than tasks that throw you into stress. Even small adjustments—like answering non-urgent emails later—can help maintain your morning’s calm rhythm.
8. Spend a Few Minutes in Silence
Silence in the morning can be deeply restorative. Whether you sit quietly, reflect, or meditate, these moments give your mind space to settle before the day begins.
Just a few minutes can improve your focus and clarity, helping you approach the day with a calmer mindset.
9. Practice Morning Gratitude
Gratitude can shift your mindset and increase your sense of contentment. Spend a minute thinking about something you’re grateful for.
According to the Greater Good Science Center, practicing gratitude can boost happiness and reduce stress. Starting the day with thankfulness gives your mind a positive focus that supports a slower, more harmonious start.
Final Thoughts
A slow morning isn’t about doing less—it’s about doing things in a way that feels right for you. Waking up earlier, staying off screens, planning ahead, and being intentional with your actions can help you start the day with calmness and control.
You might not be able to slow down every day, but even choosing one or two days a week to do so can make a noticeable difference in your well-being. Over time, you’ll see that these relaxed mornings leave you feeling grounded, focused, and ready for whatever the day brings.
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