My Morning Routine And How To Create One

Ever wake up with a brain that feels like it’s racing before your feet even touch the floor? The mind starts planning your next move, and you’re already behind. Mornings can get hijacked if we’re not careful. In my latest episode of the Truth About Dyslexia podcast, I talk about the simple steps I take to reclaim that time before the day runs away.

Here’s a quick overview if you’re curious: I chat about why our brains go into hyperdrive first thing, how our phones can trap us in reactive mode, and easy ways to set a calm tone for the rest of the day. I also dive into why it’s helpful to commit to a consistent morning routine, especially when dyslexia or ADHD is part of your life. Our days can start scattered, but they don’t have to stay this way.

The Early Morning Mindset

One of the biggest takeaways from this episode is noticing that first moment you become conscious. That’s when your brain tends to fill with random tasks and urgent thoughts. You might think, “Should I check messages right away?” or “What did I forget to do yesterday?”

This awareness is everything. Recognising it gives you the chance to choose what happens next. If you stop for a few seconds to breathe or even just roll over and pause, you’ll realise you have more control than you think.

“When you wake up, your mind is like a racetrack. You need to decide where the cars go, or they’ll be all over the place.”

If that resonated, you get the idea. Mornings are a fresh start when we guide them intentionally.

Resisting the Phone Trap

Our phones shout for attention. We see notifications from social media, news alerts, or chat apps. It’s so tempting to dive straight into the digital world. But that often flips us into reactive mode. Instead of choosing how we want the day to begin, we’re caught responding to everyone else’s stuff.

The alternative? Try to keep your phone out of arm’s reach for at least the first 10 minutes. Let that space be your own. If this seems tough, you’re not alone. Sometimes I place my phone in another room or on silent. I also remind myself that any urgent messages probably won’t self-destruct if I wait a moment.

Creating a Grounding Ritual

Small routines anchor us. It could be something as simple as taking a big inhalation followed by a slow exhalation. Or making a warm drink and standing by the window. The key is consistency. If you build a short ritual, your brain starts to expect a calm moment. That anchors you even when the rest of the day gets unpredictable.

In my case, I like to:

• Start with a glass of water and a quick stretch.
• Take a minute to set one small goal for the day.
• Write a few lines in a journal (or the notes app, if I must use a device).

These actions feel manageable. They’re not big, so I rarely find excuses not to do them. Give it a go and see if you can create your own mini routine.

Why This Matters for Dyslexia and ADHD

Mornings can be chaotic for a dyslexic or ADHD mind. Our thoughts jump around. We might get lost in mental tangents before breakfast. A structured morning helps reduce that mental noise. It’s about intentionally training your brain to pause and organise.

We also mention in the podcast that a frantic start can snowball into the rest of the day. If you’re already frazzled at 8 a.m., it’s hard to calm down by midday. Having something small and grounding to rely on can shift your mood and mindset right from the start. It signals to your brain that you’re in control.

Making It Stick

The real challenge is turning a morning routine into a habit. We all have those days when we forget or skip it entirely. That’s normal. If you mess up, don’t sweat it. Just reset the next morning or even later the same day. There’s no rule saying you can’t do a grounding activity at noon if you missed it at 7 a.m.

I also encourage you to experiment. If journalling doesn’t do it for you, try a quick walk around your home or a favourite playlist. The point is to create a small pause before diving into the day’s demands. Let yourself tweak the routine until it feels right.

Here’s a helpful reminder:

1. Save phone time for after your ritual.
2. Pick one or two actions that calm your brain quickly.
3. Keep track of how you feel when you follow the routine (and when you skip it).
4. Adjust, refine, and repeat. It’s your morning, after all.

Within a week, you’ll notice a difference in your headspace. You’ll feel a bit more in charge. You’ll also have an easier time focusing, even if distraction tends to be an old friend.

Key Takeaways

• Your first few minutes awake set the stage for the day.
• Phones can trap you in reactive mode, so give yourself space.
• Short, consistent rituals reduce mental chaos.
• It’s fine to experiment and see what fits your life best.
• When you slip up, simply reset as soon as possible.

If you’re ready to dive deeper, tune in to the full episode of the Truth About Dyslexia podcast. The player is right at the top of this page, so you can listen whenever you like. Let’s master our mornings so the rest of the day doesn’t master us.