Calm Morning Ritual - Jenna Hermans Chaos to Calm blog

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Wake Up, Coffee, Calm

Your daily morning ritual to start your day grounded and calm in less than 5 minutes.

Your daily morning ritual to start your day grounded and calm in less than 5 minutes

“Whether the day is for writing, designing, or painting, the consistent practice of a morning routine is the doorway into it all.” — Elle Luna

Perhaps the most powerful way to enter and maintain a state of calm daily is to set your day’s sails toward calm proactively with a morning ritual.

Daily check-in for calm

Just like you check the weather so you can dress appropriately (unless you have a teenager or a toddler, in which case, all clothes are fair game for any condition, full hoodies and jeans in 100 degrees and tank tops for 40 degrees), you can check and protect your body, spirit, and mind with calm. 

A daily check-in ritual will prepare you for the day, knowing what tools you need to support your current state. 

This exercise aims to achieve alignment in yourself before the chaos of the day begins.

First, remind yourself to approach this exercise and your self-awareness with acceptance and kindness. You wouldn’t yell at your child and tell them to “Suck it up” if they’re crying over the loss of a beloved pet. You’d most likely give them grace, extra hugs, and be patient with their tears. As parents, especially intentional parents, you meet your kids where they are. The same goes for you! 

How to do a morning ritual for calm

Before you get out of bed (or at least before starting your day’s tasks), pause for a moment, take a deep breath, and ask, “How am I doing right now? What’s my weather report?”

Check your:

  • Emotions – How is your heart feeling? What is your predominant emotion? Just notice your emotional state heading into the day without any judgment or need to change it.
  • Body – What’s going on in your body? Do a scan. Is there any discomfort or tension? What are the sensations? Again, notice and acknowledge without a solution at this point. Approach yourself with compassion and curiosity.
  • Mind – What is the current state of your mind? Are your thoughts clear or hazy? Rushing ahead to the future or in the moment? Acknowledge, without judgment, what’s going on in your mind. 

1. Figure out what you need today to take care of your whole self. Which of the “Brilliant Basics” do you need to focus on today that will support your current state and help you thrive? Connection? Movement? Rest?

2. Set your intention for the day. How do you want to set yourself up for success today? What mindset do you want, energy do you want to anchor? Write your intention on a Post-it or put it into your calendar to remind you during the day. (Pro tip: Set up an intention check during the day using an alarm to reset yourself in case the day gets crazy and you forget your intention. 

Example intentions: 

  • I keep an open mind and curious mindset.”
  • “I breathe before making decisions.”
  • “I think about the long and short-term impact of my behaviors.”

3. Ground yourself. Visualize your favorite calm place and complete a breathing exercise (I like box breathing; some use the 4-7-8 method or take a few deep breaths in and out.) Say your intention out loud and end with a self-affirmation like, “I own my calm and take it everywhere I go.”

4. Acknowledge gratitude. As the last step of your calm daily check-in, say out loud to yourself or in a journal what you are grateful for today and why. It could be as simple as the joy of coffee or the ability to have a car, your child’s morning hug, or fresh food to have for breakfast. 

To change a chaotic state of mind

If you don’t want to be in the state you’re in, you can choose to shift it. I do this activity with my kids, and it’s a game-changer when we need to get out of a rut. 

We sit down together and say: 

“The rest of the day is going to be a great day.”

Then we say it louder:

“The rest of the day is going to be a great day!”

Then we say it even louder! The loudest!


And then we high-five and move on.

Daily calm check-in: The extended cut

The above ritual should take no more than five minutes. If you have more time (or more chaos in your life than usual), feel free to add this mindfulness/grounding exercise as an extension to your check-in: do an extended check-in for calm and add this exercise:

5-4-3-2-1 Exercise

Take a moment to notice the following:

  • 5 things you see
  • 4 things you feel
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste

Calm check-in rituals can be done any time during the day

These exercises can be done at any moment during the day. You can have an intentional moment and check in with yourself, or if you feel your stress levels increasing, use it to calm your body, mind, and spirit. 

Notice where you are and what you need for the next part of your day. Especially during transitions!

If you need help with building your calm practice, I’m here!

To read more on parenting with the five pillars of calm, pick up my book, Chaos to Calm: 5 Ways Busy Parents Can Break Free From Overwhelm, and sign up for my Own Your Calm newsletter!

Reach out, I’m here for you.

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