A Five-Minute Reset for Busy, Noisy Mornings

I used to start off my mornings with a social media check-in and an email inbox scan. Heaven forbid I missed out on what was happening in the world before my day even started.

And I wondered why I sometimes felt so on edge and anxious even before I pulled back the covers.

Feeding my brain noise from the time I cracked an eyelid wasn’t just fodder for stress, it was fodder for my Itty-Bitty Shitty Committee (the inner critics between my ears) to have a go, spewing a litany of nastiness before my feet hit the floor.

Not a very grounded way to start the day and not the energy I liked bringing into my coaching practice. Something had to give.

For well over a decade now, I’ve made it a point to start my day off from a calmer and more peaceful place. I guess you could say I’ve turned into a Zen-morning-ritual kind of gal where social media and email have been replaced with:

A lit candle, meditation music, journaling, a little prayer time, and pulling an oracle card from my favorite deck to connect with my inner wise woman.

Except Last Week

Last week, I was sick. Coughing, fever, chills, runny nose...the whole nine yards. My head felt like it was filled with cotton so journaling and connecting to my intuitive side was too much of a heavy lift. Which sucked because I really love my morning ritual.

I still prayed. I still meditated a little. And to avoid breaking my journaling streak I wrote one line in my journal…

“I feel like shit today, so this isn’t happening.”

Oddly enough, I was cool with an abbreviated version and honestly, I was proud of myself for paying attention and following my body’s lead. No force or push.

It reminded me that my ritual isn’t about ticking boxes. It’s about supporting my system. And that morning, support looked like doing only what I felt I could.

It also made me think about the mornings when life is loud before you even get out of bed. The mornings when you don’t have the time or energy for a full morning grounding session, even if you want one. The mornings when you’re already negotiating with your to do list before your feet hit the floor.

Then I had a thought. If someone came to me right now and said… “Pam, I don’t have a lot of time to do an entire morning ritual, but I do want to start my day from a calmer place. What could I do?” How would I respond?

I’d have them try this little experiment that takes only 5 minutes and I’d call it…

The Five-Minute Reset

Minute 1: Light

Once the sun is up, be sure to stand in front of a window or step outside and let daylight reach your eyes.  The reason this is so helpful in creating calm is that light increases serotonin and helps regulate your internal clock. It’s basically your system’s way of saying, “Good morning, we’re ready to slay the day.”

Minute 2: Breath

Take a slow inhale and an even slower exhale. Then take another. A longer exhale than inhale tells your nervous system that all is well and that, “We don’t have to sprint into this day.”

Minute 3: One thing you’re looking forward to

Your brain loves anticipation…after all it is a prediction-creating machine. So for one minute think of one thing you’re genuinely looking forward to. This little anticipatory thought increases dopamine and gives you a gentle lift. It can be something tiny. Your first cup of coffee. A quiet minute. A show you’re watching. Your brain doesn’t judge. It just appreciates the spark.

Minute 4: One thing you’re grateful for or appreciate

What’s one thing you’re grateful for or appreciate in this moment? Gratitude activates the parts of the brain that support emotional steadiness. Even a small moment of appreciation can shift your internal state.

Minute 5: Movement

For the last minute do something to move your body a little. Stretch, roll your shoulders, shake out your arms. Movement increases dopamine and norepinephrine, which support focus and energy.

Why This Tiny Reset Works So Well

Your brain is always scanning for cues about how the day’s going to go. When your morning starts in chaos, your brain shifts into a reactive state. That state makes everything feel urgent, like the sky is falling. Hello Amygdala Hijack and Inner Critic noise!

When your morning starts with even a few minutes of calm, your brain shifts into a more regulated state. That state supports clearer thinking, steadier emotions, and a stronger sense of control.

Small signals matter. Light, breath, anticipation, appreciation, and movement are all cues that help your nervous system settle. That way you can start your day from a place that feels intentional instead of chaotic.

If you already have a morning ritual you love, this can be something you use on the days when time is tight, or your system needs something simpler. And if you don’t have a ritual at all, this can be a gentle place to start.

Asking for a Friend…

How do you normally start your day? There’s no right or wrong answer here. I just love hearing how others start the day.

If something or all the things about the 5-Minute Reset sparked something for you, what did it spark?

I'm all ears...err eyes.

And of course, if you’d like to brainstorm some more calming ideas, let me know in the comment section and as a community, we can create a living, breathing resource of ideas.