Most mornings, before even getting out of bed, your mind might already be running through a mental to-do list — unfinished tasks, decisions waiting, deadlines approaching. It’s easy to wake up feeling tense, already bracing for the day ahead. That’s where a nervous system reset can make all the difference. Rather than powering through on autopilot — which often leads to burnout — taking just ten intentional minutes each morning can help regulate your body’s stress response and bring a greater sense of calm and clarity to your day.
Here’s a straightforward routine to help you reset — no special tools, no complicated steps. Just a few focused minutes to ground, regulate, and start strong.
1️⃣ Controlled Breathing with Grounding
Still in bed, place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose for four counts, then exhale gently through your mouth for six. Repeat this three times. This focused breathing, combined with the grounding touch, helps calm your nervous system and brings your attention to the present moment.
2️⃣ Cold Water Splash
Head to the sink and splash cold water on your face. This isn’t just to wake up — it stimulates the vagus nerve, which helps regulate your heart rate and calm your nervous system.
3️⃣ Humming While You Move
Whether brushing your teeth or pouring a drink, hum quietly. The vibration stimulates the vagus nerve and encourages a steady, calm rhythm.
4️⃣ Mindful Body Scan
Take 30 seconds to mentally scan your body from head to toe. Notice any areas of tension or discomfort without judgment. Simply acknowledge where your body holds stress and invite those areas to soften.
5️⃣ A Phone-Free Walk
If you have five minutes, step outside without your phone or any distractions. This isn’t about exercise — it’s about re-centering, letting your attention rest on natural sounds and your surroundings.
6️⃣ Muscle Tense and Release
Spend a couple of minutes tightening and relaxing muscle groups from your toes to your scalp. This progressive muscle relaxation helps your body recognize tension and let it go.
7️⃣ A Moment of Real Gratitude
Think of three simple things you appreciate — it could be the taste of your coffee, a good night’s sleep, or a reliable coworker. This shifts your focus from stress to awareness of the present.
8️⃣ Mindful Sip
Take a slow sip of herbal tea or warm water with lemon. Pay attention to the sensation and flavor. This small act brings your mind fully into the moment.
9️⃣ Gentle Stretch
Notice any tight spots and hold a gentle stretch there. This isn’t a workout — it’s about creating space and easing tension.
🔟 Set One Intent
Before the day starts, pick one intention — not a task or goal, but a way you want to move through the day. Maybe it’s focus, patience, or calmness. This intention can guide your mindset when the day gets busy.
This routine isn’t about perfection — even doing one or two of these steps can make a difference. The key is to give your nervous system a moment to reset so you can meet the day with more resilience, less stress.
If mornings feel like a race before you even get started, this simple reset can help you take back control — calmly and effectively.
Give it a try. Make it yours.
Feeling Wired, Tired, or Just Off?
If stress still lingers after your reset — if you’re waking up exhausted, crashing mid-afternoon, or wired at night — your adrenals might be calling for help.
Take the 3-Minute Adrenal Quiz to find out if burnout is behind your fatigue — and what to do next.
