Rehearse Your Day

Do you ever wish you could wake up feeling calm and ready for the day, rather than frazzled and behind schedule? This podcast episode dives into the surprising impact of giving yourself a tiny extra window of time in bed before you face the world. It sounds simple yet it's packed with power for those of us with busy minds.

Today, we're exploring the idea that 15 more minutes under the duvet might transform your outlook. In the episode, Stephen Martin from The Truth About Dyslexia chats about how a small morning pause can help you set a more positive tone for the entire day. It’s a real invitation to slow down, reflect on what you need, and start on your own terms rather than rushing headfirst into chaos. Here’s a closer look at how it all works.

The Power of 15 Extra Minutes

For many of us, mornings are hectic. We know it’s time to get up, yet our brains often struggle to switch on. Stephen suggests that fifteen unhurried minutes can break the loop of jumping straight into obligations the moment you open your eyes. Instead of leaping out of bed to chase alarms or daily tasks, those extra moments let you collect your thoughts.

In the podcast, he says,

“I know it might seem lazy, but if I’m honest, those extra 15 minutes can set the tone for my entire day.”

This gentle buffer isn’t about laziness. It’s about giving yourself a chance to ease into activity without being dragged along by demands. When you slow down early in the morning, you send a message to your brain that you have the right to control your pace and energy.

How to Turn This Idea into a Habit

Forming a new morning routine can be tricky if your mind races as soon as you wake up. Still, with a bit of planning, you can naturally build a habit of those extra 15 minutes. Here’s a simple way to start:

• Choose a bedtime: Plan to head to bed a quarter of an hour earlier. That helps you wake up without losing precious sleep.
• Set a soft alarm: Select a gentle alarm sound or even a song that doesn’t jolt you awake.
• Resist the scroll: Avoid social media as soon as you open your eyes. That time is yours, so protect it from digital distractions.
• Ease your mind: As you lie there, mentally review something positive. You might think of three things you’re grateful for or reimagine your favourite place.

It might feel odd at first. Our brains want to rush to the next thing. Yet if you’re consistent, you’ll notice more calm, clarity, and maybe even a bit of inspiration that starts your day on a good note.

Breaking the “Wake Up and Rush” Cycle

That hurry-up habit can feel impossible to escape. Many of us learned to wake up and leap out of bed, often because life demanded it. If you have deadlines, kids, or simply the worry that you’re already “behind,” it’s easy to see why stepping back seems unrealistic.

Stephen points out that these old habits can be broken in small steps. You don’t have to redo your entire morning. Just carve out a tiny space to set your intention, check on your mood, and take note of how you want the day to feel. This gentle nudge seems to have an outsize effect on mindset. It signals that you’re no longer a slave to the to-do list. It gives you permission to be present and gather your thoughts, and your brain likes that feeling.

Practical Adjustments for Real-Life Challenges

If you share your space with others, you may need to get creative. A partner might question why you’re lying in bed wide awake or your kids might demand attention the moment they hear you stir. But these challenges don’t have to be deal-breakers. Try popping in earbuds with soothing music, or you might keep your eyes closed so it’s less obvious you’re awake.

For those with dyslexia or ADHD, it’s easy to worry this change will clash with routines that already feel fragile. But the beauty is that 15 minutes can be flexible. If it’s a hectic morning, even five minutes spent on breathing or positive self-talk can help. Don’t strive for perfection. Experiment with how you ease into your day and fine-tune it along the way.

Common Pitfalls (And How to Avoid Them)

Sooner or later, you might find yourself skipping this practice, thinking there’s no time, or that you should be more “productive.” It helps to acknowledge these hurdles in advance and plan a workaround.

1. Guilt creeps in: Remind yourself that this is a form of self-care that pays off the rest of the day.
2. Alarm fails: If you ignore the alarm, place the device partway across the room so you don't doze off again.
3. Too comfy to think: Use a notebook or do a mental brainstorm to keep your mind engaged, without leaping straight into email.

When a slip-up happens, don’t beat yourself up. We all miss a day sometimes. Just pick up again the next morning until it feels natural.

Key Takeaways

• A small morning buffer helps you set the tone for the day, rather than letting obligations dictate your mood.
• Planning bedtime and a gentle alarm can make 15 hassle-free minutes realistic.
• Even short bursts of calm, like five minutes, can benefit those with dyslexia or ADHD.
• Protect this time from digital devices to avoid mental overload.
• If you skip a day or two, be kind to yourself and keep trying.

Curious to hear the full story and pick up more tips? Listen to the complete episode in the podcast player at the top of this page. Give it a try tomorrow morning and see if 15 extra minutes makes a difference for you.