Morning Reset: 3 Simple Steps to Calm & Reset Your Mind & Body

Rita Mercer Author

Learn how to do a Morning Reset with 3 Simple Steps. These 3 simple steps: pause and notice, reset, and prioritize, to start strong.

Welcome & Invitation

Hello my dear! Welcome back to The Mindful Living Blog!

Introduction

Mornings can be super hectic. From the time the alarm goes off, it’s rush, rush, rush. But what if it could be different? What if, instead of waking up in a panic, you could wake up feeling calm in your mind and body?

We’re not built to handle constant stress, anxiety, and to-do lists. Inviting more moments of calm to reset can make a huge difference. Start small with at least 1-2 times a week for 5-10 minutes—and see how these simple habits can shift your mood and mindset.

Step 1: Mindful Pauses - Pause & Notice

Be Intentional

• Take a moment to pause and be mindful.
• Avoid living in crisis mode, being reactive to negative stressors.

Practice Mindfulness

• Focus on the present, not the future (anxiety) or the past (depression).
• Take small breaks (5-10 minutes) during your day to boost your mood and productivity.

Step 2: Reset

Increase Awareness

• Reset your mind, body, and spirit by noticing how you feel, what you think, and what you need.
• Journal to do a mental dump and clear your head.
  
  

Calm the Nervous System

• Understand the sympathetic nervous system (fight or flight) and parasympathetic nervous system (rest and digest).
• Identify stress triggers and learn to manage them.

Common Stress Triggers

• Physical threats, perceived threats, work-related stress, financial stress, emotional stress, environmental stress, health-related stress, lifestyle factors, psychological stress, social stress.
  
  

Common Calm Responses

• Decreased heart rate, lowered blood pressure, slower breathing, increased digestive activity, salivation, relaxation of muscles.

Step 3: Prioritize

Plan Your Day

• After steps 1 and 2, prioritize your tasks.
• Use categories: Must do vs. Want to do.
  
  

Clarify Your Goals

• Visualize and write down your priorities.
• Understand that not everything is an emergency.

Next Steps: Calm Your Mind & Reflect

Closing

The path to holistic wellness begins with one single step. Dare to take it. Dare to put yourself first. Just keep moving forward, one step at a time.

Until next time - Keep living, loving, and daring well.

Take care! God bless!

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Categories: : Mindset, Rest, Self Care, Wellness