… when you wake up!
Mornings as a mum can feel like a whirlwind from the sound of little feet running down the hall, cries for attention, or the endless to-do list waiting for you. But what if you could carve out just one minute for yourself before diving into the chaos? It sounds small, but these micro-moments can set the tone for a calmer, more intentional day.
Here are one-minute habits every mum should try when you wake up that are quick, simple rituals to help you feel more grounded, even when life is anything but.
1. Breathe Deeply (60 Seconds of Calm)
Before you reach for your phone or jump out of bed, place one hand on your chest and the other on your belly. Inhale deeply through your nose for 4 counts, hold for 4, then exhale slowly through your mouth for 6 counts.
Why it works:
• Reduces stress and anxiety
• Grounds you in the present moment
• Boosts oxygen flow, helping you feel more awake
ASL Tip: Do this while lying in bed. It’s a gentle, stress-free way to start your day.
2. Set an Intention (Mindful Focus)
Ask yourself: “How do I want to feel today?” Choose one word a day like “calm, joyful, patient, strong” and carry it with you throughout the day.
Why it works:
• Helps you stay focused on what matters
• Shifts your mindset from reactive to intentional
• Acts as a mental anchor during stressful moments
You can even write the word on a sticky note and place it somewhere visible as a gentle reminder.
3. Stretch It Out (Wake Up Your Body)
No need for a full yoga flow. Just sit on the edge of your bed and:
• Roll your shoulders back and down
• Gently twist side to side
• Reach your arms overhead and stretch side to side
Why it works:
• Loosens tight muscles (especially if you’ve been co-sleeping in awkward positions!)
• Increases circulation
• Releases tension you didn’t even realise you were holding
4. Gratitude Check (Shift Your Perspective)
Think of one thing you’re grateful for. It could be as simple as:
• A good cup of coffee waiting for you
• The sound of your child’s laughter
• A cosy blanket on a chilly morning
Why it works:
• Trains your brain to focus on the positive
• Reduces feelings of overwhelm
• Boosts your mood instantly
You don’t need a journal (though that’s great if you have time). Just thinking it counts.
5. Sip Water (Hydrate First Thing)
Keep a glass or bottle of water by your bed. As soon as you wake up, take a few sips.
Why it works:
• Rehydrates your body after hours of sleep
• Kickstarts your metabolism
• Helps with morning sluggishness
It’s such a small habit, but it makes a big difference, especially if you’re prone to headaches or low energy in the mornings.
6. Mirror Pep Talk (Confidence Boost)
Look in the mirror and say something kind to yourself. Yes, out loud! Try:
• “You’ve got this.”
• “I am strong, capable, and enough.”
• “Today, I choose peace over perfection.”
Why it works:
• Builds self-confidence
• Reinforces positive self-talk
• Starts your day with intention, not criticism
It might feel awkward at first, but you’ll be surprised how powerful it becomes over time.
7. Visualise Your Day (Mental Clarity)
Close your eyes for a few seconds and imagine your day going smoothly. Picture yourself handling challenges with ease, smiling, feeling calm, and confident.
Why it works:
• Reduces anxiety about the unknown
• Helps you mentally prepare for the day ahead
• Boosts productivity by creating a clear vision of success
8. Quick Affirmation for Mums (Your Daily Reset)
If all else fails, just say this:
“I am doing my best, and that is enough.”
Because sometimes, that’s all you need to hear.
Why These Tiny Habits Matter
You don’t need hours of meditation or elaborate morning routines. Just 60 seconds of intentional action can:
• Shift your mood
• Ground your energy
• Help you show up as the mum (and woman) you want to be
Motherhood is busy, but you deserve moments that are just for you even if it’s only a minute.
