How to create a calmer morning routine

Start the night before

Most morning rush comes from small decisions. Make them the evening before so the morning has fewer things to think about.

The National Institute on Aging recommends going to sleep and getting up at the same time each day, even on weekends, and notes that adults of all ages need about seven to nine hours of sleep. A steady wake-up time is the foundation of a calmer morning.

• Put your mug, tea or coffee and a book where you will see them.
• Choose tomorrow’s clothes.
• Write down the one thing you need to do first tomorrow, so it is out of your head.
• Charge your phone outside the bedroom if you can.

A 15-minute morning plan

Use this as a starting point and swap any step for something you enjoy more.

• Minutes 0–5 Open the curtains, have a glass of water and make your drink.
• Minutes 5–12 Sit somewhere comfortable with your drink: read a few pages, look out the window or simply sit.
• Minutes 12–15 Glance at the note from last night and decide the first thing you will do.

Choose one small thing you enjoy

Pick something that takes little effort and feels good: a chapter of a book, a few lines in a notebook, watering a plant or stepping outside for some fresh air.

Writing a few lines can help you sort your thoughts for the day. University of Rochester Medical Center suggests setting aside a few minutes each day to write and keeping a pen and paper handy, with no rules about structure or spelling.

Put the phone off until later

Messages and news set the tone for the morning before you have decided it yourself. Leave the phone where you cannot see it until your 15 minutes are done. If you use it as an alarm, place it across the room and turn off notifications overnight.

When mornings are busy

Some days the plan will not happen, and that is fine. Keep one step, such as the drink by the window, and pick the rest up tomorrow. A habit survives a busy day; it only fades if it is dropped for good.