Mornings used to be the most chaotic part of my day. My alarm would jolt me awake, and I’d immediately grab my phone, scrolling through emails and social media before I even got out of bed. I’d rush through my morning routine, barely tasting my coffee, and head out the door feeling stressed and frazzled. Sound familiar?

That all changed when I discovered the concept of slow mornings.

Slow mornings are about starting the day with intention, calmness, and presence. Instead of rushing through your morning on autopilot, you create a routine that allows you to wake up gently, enjoy simple pleasures, and set a positive tone for the rest of the day. If you’ve ever wished your mornings felt more peaceful and meaningful, this guide will help you craft a slow morning routine that works for you.

Why Slow Mornings Matter

A slow morning isn’t just about waking up earlier-it’s about creating space for mindfulness, joy, and self-care. When we rush through our mornings, we often carry that stress throughout the day. But when we start our day with a sense of calm and control, it ripples into everything else we do.

Benefits of slow mornings include:

• Less stress: A relaxed morning sets a peaceful tone for the day.
• Increased productivity: Starting your day with intention makes it easier to focus.
• Better mental health: Engaging in activities like journaling or meditation improves well-being.
• Stronger self-awareness: Slow mornings allow time for self-reflection and gratitude.

Step-by-Step Guide to a Slow Morning Routine

Creating a slow morning doesn’t mean you have to wake up at 5 AM. It’s about making small, intentional shifts that help you ease into the day. Here’s how you can build your own slow morning routine:

1. Wake Up Gently

Most of us wake up to loud, jarring alarms that instantly put us in fight-or-flight mode. Instead, try:

• Using a gentle alarm sound or a sunrise alarm clock that mimics natural light.
• Avoiding the snooze button (it disrupts your sleep cycle and can make you groggier).
• Taking a few deep breaths before getting out of bed to center yourself.

I switched from my blaring phone alarm to a sunrise clock, and the difference was incredible. Waking up gradually with soft light and nature sounds made mornings feel peaceful instead of panicked.

2. Resist the Urge to Check Your Phone

Reaching for your phone first thing floods your mind with notifications, emails, and news before you’ve even had a moment to be present. Instead:

• Keep your phone out of reach from your bed.
• Set a “no phone” rule for the first 30 minutes of the day.
• Replace screen time with a calming activity like stretching or reading.

I used to scroll through social media immediately upon waking up, and it often left me feeling anxious before my day even started. Now, I leave my phone in another room overnight and start my day with a few deep breaths and a cup of tea.

3. Hydrate Before Coffee

After hours of sleep, your body is dehydrated. Before reaching for coffee, try:

• Drinking a glass of warm lemon water to kickstart digestion.
• Adding a pinch of sea salt to replenish electrolytes.
• Taking a few mindful sips and appreciating the moment.

I always felt sluggish in the mornings until I made hydration a priority. Now, I drink a full glass of water before anything else, and I feel more energized and refreshed.

4. Move Your Body (Gently!)

Movement in the morning doesn’t have to mean an intense workout. Instead, opt for:

• Gentle yoga or stretching to wake up your muscles.
• A short walk outside to get fresh air and sunlight.
• Deep breathing exercises to center yourself.

I used to feel stiff and tired in the mornings, but adding just 5-10 minutes of stretching changed everything. My body feels more awake, and I carry less tension throughout the day.

5. Enjoy a Mindful Breakfast

Instead of eating in a rush, take time to enjoy your breakfast.

• Choose nourishing foods like oats, eggs, or smoothies.
• Sit down at a table (instead of eating while standing or in the car).
• Focus on the flavors and textures, chewing slowly and appreciating each bite.

Breakfast used to be an afterthought, but slowing down to actually enjoy my meal has made mornings more enjoyable and set a positive tone for the rest of the day.

6. Take a Moment for Mindfulness

Even just 5-10 minutes of mindfulness can transform your day. Try:

• Journaling a few thoughts or writing down things you’re grateful for.
• Meditating or doing breathwork to start with a clear mind.
• Reading something uplifting (a book, poetry, or a daily affirmation).

Adding journaling to my routine has helped me feel more centered. Even on tough mornings, taking a moment to write down one good thing helps shift my mindset.

7. Set an Intention for the Day

Before diving into work or responsibilities, set an intention for how you want to approach the day.

• Ask yourself: How do I want to feel today?
• Choose a focus word or affirmation (e.g., “I will be patient and present”).
• Write it down or say it aloud to reinforce it.

I used to rush into my day without much thought, but setting an intention gives me a sense of purpose. When challenges arise, I come back to my morning intention to stay grounded.

Making Slow Mornings Work for You

If you’re used to rushing through your mornings, transitioning to a slow routine might feel unfamiliar at first. Here are some tips to make it easier:

• Start small: Introduce one slow morning habit at a time instead of overhauling everything at once.
• Prepare the night before: Lay out clothes, prep breakfast, and organize your space so mornings feel smooth.
• Go to bed earlier: A peaceful morning starts with enough rest.
• Be flexible: Some days will be busier than others. Even a 10-minute slow morning can make a difference.

A slow morning isn’t about perfection-it’s about creating space to ease into the day with peace and purpose. Whether it’s savoring a quiet cup of tea, stretching in the sunlight, or simply breathing deeply before checking your phone, these small moments add up.

Since embracing slow mornings, I feel more balanced, less stressed, and more present throughout my day. If you’ve been longing for a change, I encourage you to give it a try. Start small, find what feels good, and build a morning routine that nourishes your mind, body, and soul.

You deserve to start your day with peace-one slow morning at a time.