Simple morning habits to ease into your day

Mornings can be tough—especially when you’re on the edge of burn out. If you’ve been waking up feeling low, overwhelmed, or stuck, know this: you’re not alone. And you’re not broken. Some days, just getting out of bed is an act of courage. This post isn’t about productivity hacks or waking up at 5 a.m. to conquer the world. It’s about creating soft, nourishing moments that help you feel a little more human, a little more grounded—and maybe even a little hopeful.

These gentle morning rituals aren’t about doing more. They’re about being kind to yourself.

1. Wake up softly (Even if you dread it)

If the blaring alarm from your iPhone feels like a daily assault on your nervous system, try easing into the day with a sunrise alarm or soft nature sounds.

I know it sounds crazy, but try to sleep with your curtains or shutters slightly open. The sunlight in the morning will help your body wake up more naturally.

This “Wake Up Light” from Philips is a great choice. It emits a soft glow that mimics the sunrise.
A friend recovering from burnout said it helped her feel less like she was being “dragged into the day.”

The Light from Philips is pretty pricy. But there are also a ton of cost-effective sunrise alarms you can find online.

Drink Water (before coffee and before checking your phone)

Drink (at least) 5 sips of water before you do ANYTHING. Drink a whole glass if you can!

It sounds so small, but I’m telling you from personal experience, this one is a complete game changer.

Your body is basically begging for water when you wake up. Be kind to your body.

A good way to look at it/perspective shift: Your body and brain need water to function. So, if you haven’t had any water in the last five or six hours, then how can you expect anything to function properly?

Also– literally, whatever you do, DO NOT CHECK YOUR PHONE FIRST THING IN THE MORNING. Avoid scrolling, avoid checking emails, avoid looking at social media.