Blooming Potential

Let’s be real, mornings can feel like a battle when you’re an anxious overthinker. The second your eyes open, your brain is already running a marathon: Did I respond to that text? What if today is a disaster? Do I even have my life together?

Sound familiar? Then it’s time for a Calm Girl morning routine a stress free, grounding way to start your day so your nervous system isn’t fried before noon.

Here’s the thing: how you start your morning sets the tone for your entire day. If you roll out of bed and immediately check your phone, rush to get ready, and stress about everything on your to do list, your body goes straight into fight or flight mode. No wonder you feel exhausted before you’ve even had coffee.

The solution? A simple, soothing morning routine that tells your nervous system, We’re safe. We’ve got this.

Step 1: Ditch the Instant Overwhelm (No Phone for the First 30 Minutes!)

Checking your phone the second you wake up is a fast track to stress. News alerts, emails, social media it’s all too much for your brain first thing in the morning.

The Fix:

• Keep your phone on Do Not Disturb until you’re fully awake (set a time limit if needed).

• Use an actual alarm clock instead of your phone, so you’re not tempted to scroll.

• Replace screen time with a calming ritual more on that next.

Step 2: Start With a Nervous System Reset

Before jumping into the chaos of the day, give your nervous system some love.

The Fix:

• ✅ Deep Breathing – Try the 4-7-8 method (inhale for 4 sec, hold for 7, exhale for 8). This signals to your brain that you’re safe and helps you feel instantly calmer.

• ✅ Stretching or Light Movement – A few gentle stretches or a quick yoga flow can help release tension built up overnight.

• ✅ Cold Water Splash – Rinsing your face with cold water wakes you up and soothes your nervous system (it’s a vagus nerve hack!).

Step 3: Drink Water Before Coffee (Trust Me on This One)

Listen, I love coffee as much as the next girl, but drinking it on an empty stomach can spike cortisol levels aka, make you more anxious.

The Fix:

• Drink a glass of water first (bonus points if you add lemon for extra hydration!).

• Wait at least 30 minutes before caffeine to avoid energy crashes and jitters.

• Pair coffee with food to keep your blood sugar stable and your mood steady.

Step 4: Ground Yourself With a Mindful Moment

If your brain is already spiraling at 7 AM, you need something to anchor you in the present.

The Fix:

• Gratitude Check – List three things you’re grateful for. Even something simple like “I love my cozy bed” counts.

• Journaling – Write a quick brain dump to clear mental clutter. (Hint: My e-book has guided prompts for this!)

• Affirmations – Repeat calming mantras like “I am capable of handling today.”

Step 5: Eat a Breakfast That Won’t Mess With Your Mood

Skipping breakfast or eating sugary foods = a blood sugar crash later, which = more anxiety.

The Fix:

• Prioritize protein and healthy fats (think: eggs, Greek yogurt, avocado toast).

• Avoid ultra-processed sugary breakfasts (bye-bye, Pop-Tarts).

• If you’re not a breakfast person, at least have a small snack to stabilize blood sugar.

Step 6: Move Your Body (Even Just for 5 Minutes!)

Movement helps release built-up stress hormones and gets your energy flowing.

The Fix:

• Do a quick 5-minute stretch or walk (yes, just 5 minutes makes a difference!).

• Dance to your favorite song it’s an instant mood booster.

• If you have more time, do a light workout, yoga, or Pilates.

Step 7: Set an Intention for the Day

Overthinking thrives on chaos and uncertainty. Set yourself up for a mentally calmer day by getting clear on your focus.

The Fix:

• Write down 1-3 priorities (not a whole to-do list just the essentials).

• Ask yourself, What’s one thing I can do to support myself today? (e.g., take breaks, eat well, say ‘no’ to extra commitments).

• Visualize a smooth, calm day it helps rewire your brain for less stress.

Bonus: A Calm Girl Morning in 10 Minutes (for Busy Days)
No time for a full routine? Here’s a quick version you can do in under 10 minutes:

1. No phone for the first few minutes
2. Splash cold water on your face + deep breath
3. Drink a glass of water
4. Stretch for 2 minutes
5. Say one affirmation
6. Set one intention for the day

Even on the busiest mornings, something is always better than nothing!

Final Thoughts: Your Nervous System Deserves a Calm Start

Anxious overthinkers don’t need a complicated morning routine we need one that actually helps us feel calm and grounded.

Try incorporating just one or two of these steps and see how your energy shifts. Small changes = big improvements over time.

And if you’re ready for a full nervous system reset, my e-book *Habit Hacks for Anxious Girly* is packed with simple, science-backed ways to manage anxiety, regulate your emotions, and feel more in control of your day.

Grab your copy here and start feeling better today!

Here’s to peaceful mornings and an even calmer mind. 💕