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A good morning routine is worth its weight in gold.
Winter mornings are often not only dark and cold, but also nerve-racking. The alarm clock rings, it’s barely dawn outside the window, and you feel like nothing, but you really have no desire to get out of bed. Of course, in this case it is easy to sink into bed for a few more minutes, or even go back to sleep, but this usually ends in a huge rush. Well, how about if we said there is one morning routinewhich allows for some laziness, all in such a way that you don’t have to get ready in a hurry?
A little soft start
According to experts, the so-called soft start, i.e. the morning with a soft start, can help you start your day calmly. No, this is not a multi-hour, complicated wellness ceremony, but rather an attitude that will make your days more balanced and stable. In addition, this is especially important in winter, when you wake up in the dark, feel cold and want to get back under the covers. Of course, the question may legitimately arise, how to do it? We’ll tell you now.
Get up a little earlier, but…
Well, yes, this will be essential: set the alarm 10-15 minutes earlier and try not to hit the snooze button over and over again.
Don’t get up earlier so you can cram more things into your day, but so you don’t have to rush.
It might be a good idea to set a softer alarm tone, not some screaming phone beeping that practically immediately destroys your morning, and even if you can, don’t use your phone as your alarm, but a plain analog clock, because then scrolling on your mobile phone won’t be the first thing you do in the morning.
Time with yourself
In the morning, most of us wake up by immediately picking up our phones, checking their notifications, scrolling through our Instagram and Facebook pages, which in turn tells our brains that the lives of others are more important than our own. Try not to look at a screen for the first 20-30 minutes of the day:
- no news portal,
- no social media,
- no email.
In such cases, instead of the flow of information from the outside world, you tune in to your body and your own thoughts. This helps to start the day less stressful, at your own pace.
Micro-rituals in bed: a slow wake-up call for your body
The point of getting up earlier is that you don’t have to jump out of bed right away. This way you can have time for a little morning meditation:
- take 3-5 deep breaths: slow inhalation through the nose, longer exhalation through the mouth.
- stretch, move your neck, shoulders, ankles, as if you are “unpacking” yourself from sleep.
- sip a few sips from a prepared glass of water to hydrate your body before the coffee arrives.
These small movements send a safe, gentle signal to your nervous system: “Everything is fine, we can really wake up slowly.”
Hot drink + simple breakfast = message to the nervous system
Starting the morning with a mug of warm drink (tea, coffee, cocoa, matcha – whatever suits you) is not only comfortable, but also mentally good, as the body often associates warmth with safety. If you eat something simple but nutritious with it, for example:
- toast with avocado or egg,
- porridge with fruit,
- yogurt with seeds,
then you will stabilize your blood sugar level. This helps to avoid morning nervousness, fatigue, and headache, which we often just label as “bad mood”, even though we may just be hungry.
You don’t have to be perfect
It is important to know that the soft start is not about floating out of bed every morning with the calmness of a Zen monk. There will be days when you’re late, you’re in a hurry, but you reach for your phone first, and that’s totally okay. If you try to consciously and consistently incorporate just one of the above into your day, you have already done a lot for yourself.
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