My name is Debra Gudema, and I am a wellness writer, doctoral student, and advocate and supporter of Mothers Against Drunk Driving (MADD). A bit ago a pal asked me about my morning routines and I thought to share it here.
My mornings did not always begin with calm or clarity. For years, my day started with my phone in hand before I had even sat up in bed. News headlines, notifications, and social media updates would flood in before I’d taken a single conscious breath. The world’s noise had a grip on my attention before I’d even found my own thoughts.
This change in habit took time and deliberate practice to change. Today, I still reach for my phone, but instead of falling into social feeds or headlines, I open Insight Timer. Sometimes I choose a guided meditation. Other mornings, it’s spa music or the gentle calls of birds. I often dab lavender oil on my wrists and pause for several deep breaths. As a mom, my moment of stillness can be short; two minutes on a busy day, five if I’m lucky. But even a brief pause helps me step into the day with more presence.
I began to realize that I didn’t want my mornings dictated by the rush and noise I had grown up with. I wanted to begin my day grounded, without the weight of stress, distraction, or social media chatter.
Now, my mornings start with intention. I set my alarm earlier than necessary, giving myself a gentle buffer before the household stirs. Sometimes I begin with an affirmation: “May this day be good. Guide me through its challenges. I am grateful for this day and for my family.”
Often, coffee is part of my ritual. I take a quiet moment to appreciate the warmth of the mug in my hands and the comfort of the first sip. It’s not about creating a perfect morning for perfection is an exhausting expectation, but about finding presence, whether that’s three minutes or twenty.
This shift has shaped more than just my mornings for it has influenced my entire day. I am less reactive, more patient, and more intentional in how I respond, especially in the presence of my children. I no longer rush to absorb negative headlines or scroll through endless posts. That change has strengthened my mental clarity and my ability to meet challenges with focus and resilience.
If your mornings feel rushed or disconnected, I encourage you to try even a few minutes of stillness before diving into your day. Small choices, like putting the phone down and taking a breath, can ripple into lasting change.
picture: Getty
