Not so long ago, I used to bolt out of bed feeling like my day already had a head start on me.
Before I’d had my first sip of coffee, my phone was dinging with notifications, and I felt overwhelmed by a barrage of must-dos.
It was as though I had no say in the matter — like life dictated how my mornings were going to go.
Then, one day, I got fed up.
I decided I didn’t want to roll with that daily sense of chaos anymore. So I began experimenting with small, intentional morning “shifts.”
These changes helped me regain control and calm — before the day had the chance to run away with me.
Below are seven of those morning shifts I found most transformative.
1. Waking up 30 minutes earlier (on purpose)
I used to cling to every last second of sleep.
But here’s the thing: jumping out of bed at the last possible minute meant I was already behind schedule.
I had no buffer.
No time to gather my thoughts or do something nourishing for myself.
When I started waking up just 30 minutes earlier, I immediately felt more in control.
That small window allowed me to do something simple, like sip tea in silence or read a few pages of a book.
It’s a chance to ease into the day rather than be hurled into it.
If you’re hesitant, try it once or twice a week. Odds are, you won’t miss the extra half-hour of sleep as much as you think you will.
2. Making the bed (yes, seriously)
I never used to be a “make your bed every day” person.
It felt pointless — why fix something that’s going to get messed up again at night?
But then I stumbled on an interview with a Navy SEAL who stressed that making your bed sets a tone of accomplishment right out of the gate.
So I gave it a shot.
And weirdly enough, it works.
There’s something about ticking off that tiny task that gives me a subtle feeling of, “Alright, I’ve got this.” Plus, coming back to a neat bed at night helps me wind down.
It’s the simplest shift on this list, but it creates a ripple effect of small wins throughout the day.
3. Checking in with how I want to feel
I’ve mentioned this before but we often wake up and think about what we need to do — emails, deadlines, errands, family responsibilities.
Rarely do we ask ourselves how we want to feel throughout the day.
That’s a shift I started making by journaling for a few minutes each morning.
If I want to feel “calm and focused,” I’ll write those words down and think about what small steps will help me stay that way.
Maybe it means resisting the urge to scroll through social media first thing. Maybe it means planning a midday walk to clear my head.
This mental practice acts like a compass, steering me back when I start to drift into overwhelm or distraction.
4. Fueling myself properly
Breakfast used to be a random afterthought.
Some days, I’d skip it altogether. Others, I’d wolf down something sugary and crash an hour later.
Over time, I realized my body needed consistent, healthy fuel to power through the morning. So I swapped pastries for protein smoothies or scrambled eggs, and I noticed a huge difference.
As Tony Robbins has noted, “Energy is life’s currency.”
When your body has the nutrients it needs, you’re less prone to those mid-morning energy dips that make you feel like you’re on a rollercoaster of highs and lows.
A stable morning meal sets the tone for better concentration and mood, so you’re more likely to tackle your tasks feeling capable rather than drained.
5. Prioritizing one main task
It’s easy to stare at a massive to-do list and freeze.
In my corporate days, I’d load up my schedule with fifteen “urgent” things, only to finish three or four and feel like a failure.
So I started identifying just one must-do item each morning — something that really moves the needle, personally or professionally.
Having that single focal point helps me attack it with clarity instead of scattering my efforts across a bunch of smaller tasks.
This doesn’t mean I ignore everything else, but if I get that one big thing done, I already feel accomplished.
It’s a neat psychological trick: a more streamlined plan leads to a less frazzled mind.
6. Moving my body (even if it’s brief)
I’m not saying you need to crank out a full workout at 5 a.m. — although if that’s your thing, go for it.
Sometimes all I have in me is a quick ten-minute stretch or a brisk walk around the block.
But let me tell you, even that small dose of movement can make you feel alive.
Think about it:
You’ve been lying down for hours, and suddenly you’re up, engaged, breathing in fresh air (if you step outside), and getting your blood pumping.
For me, it’s also a way to shake off drowsiness. Instead of crawling to the coffee machine, I’m taking charge of my energy levels.
Moving my body in the morning is like hitting a mental reset button.
7. Resisting the urge to check email (immediately)
This was a tough one.
As soon as my eyes opened, I’d reach for my phone to see what “urgent” messages or crises awaited me.
Unfortunately, that habit invited external demands straight into my half-asleep brain. If something stressful appeared in my inbox, my mood would tank before I even got out of bed.
Now, I set a simple rule: no email for the first 30 minutes (or longer, if possible).
That window lets me start my day on my own terms — doing something calming, creative, or productive — before other people’s agendas hijack my mindset.
As Cal Newport suggests in his work on deep work, controlling your inputs is a powerful way to reclaim mental bandwidth and set a positive tone.
To sum up
Taking control of your morning doesn’t need to be complicated.
Small, intentional changes — waking up a bit earlier, making your bed, checking in with how you want to feel, fueling yourself properly, prioritizing one key task, moving your body, and resisting that email rabbit hole — can shift you from reactive to proactive.
You might not be able to control everything that happens after 9 a.m., but these morning habits can give you a crucial sense of agency before the day kicks into high gear.
Try mixing and matching these ideas to see what works best.
You don’t have to implement all seven at once.
Even one or two might boost your sense of calm and direction.
Keep on the up and up
