7 Old-School Morning Routines That Cure Modern Work Anxiety Before 9 AM
Josep Suria / Shutterstock In our technology-forward, convenience-centric world, establishing a calming morning routine can seem impossible. Many of us actually sabotage our own days right from the start by jumping on our phones and reading emails before our bodies and minds are even fully awake.
Mindfulness practitioners have long believed that following an old-school morning ritual before we start the day can work wonders for keeping work anxiety at bay, and research has shown that they are correct. Setting aside the time you currently spend scrolling on social media or sending texts can make a meaningful difference in a short amount of time.
Doing these old-school morning rituals before 9 AM can pretty much cure modern work anxiety
1. Stretching before looking at any screens
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When you start your day with a phone screen in bed, throwing yourself into work emails and a social media algorithm first thing, you undermine your brain's ability to rise naturally. You’re throwing it into an immediate panic, filled with sensory information and anxiety that can alter your mood and stress levels for the entire day.
It might feel somewhat old-school to use an old-fashioned alarm clock or to plug your phone in away from your bed, but if you’re struggling with morning anxiety, it could be an immediate fix.
2. Making your own tea or coffee
Many people today rely on the convenience of a coffee shop for their morning caffeine fix, not realizing they’re missing out on the mindfulness of a coffee ritual at home. Even making and pouring a pot of coffee into your favorite mug requires intentional focus and mindfulness that can ease your stress as you head into the day.
That’s why experts suggest just 10 minutes of mindfulness a day, which is perfectly suited for the morning, to protect our well-being. Our brains need time to come online, and the space we protect in the morning can set us up for success.
3. Writing down a to-do list on actual paper
Writing a to-do list before bed can often help us release anxiety from keeping everything in our minds, but coming back to that list in the morning is an old-school classic. Instead of relying only on a calendar on your phone that demands attention first thing in the morning, try writing your obligations by hand.
Yes, it’s great for productivity, but it also creates a moment of mindfulness to tap into your body, reflect on what’s causing the most tension, and create an actionable plan for the day so you feel a little less chaotic.
4. Cooking a meal for yourself
So many people in our modern world are driven by ease and convenience, and wonder why they’re so anxious and unsettled all the time. They expect things to be quick and easy, so when discomfort or struggle does arise, it feels like an obligation or a personal attack. However, taking the time to slow down and build a habit that takes a little more time might be the trick to starting our days right.
Making your own breakfast instead of going through a drive-through or grabbing a convenient protein bar from the cupboard can actually combat anxiety and stress.
5. Making your bed
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Many people make their beds today, but for older generations, the morning ritual felt more intentional. There was an expectation to roll back the covers and fluff the pillows, whereas today, it’s all about saving time and making life easier amid morning chaos and anxiety.
It sets us up for success, offering a bit of mindfulness, and reminding our nervous systems that even if everything else in the day goes wrong, we’re coming home to the treat of a thoughtfully made bed.
6. Humming a song while getting ready
Instead of blasting music from your phone or a speaker, humming or singing while getting ready is a completely underestimated morning routine, especially for targeting morning anxiety. Not only is humming incredibly powerful for regulating our nervous system, but it puts us in our physical bodies, actually practicing mindfulness, before the day even starts.
Even the stress and anxiety we’re carrying subconsciously about the day can be released before we step into work or even out of the house.
7. Waking up with the sun
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When possible, like on a weekend or a day off from work, our nervous systems love to wake up naturally with the sun. Generally, sunshine and natural light improve our stress levels and moods, and if we can pair that with a natural wake-up time without the buzzing, chaotic sound of an alarm clock, it’s even better.
Instead of throwing ourselves into fight-or-flight right away with an obvious alarm clock, we listen and wake up based on what our bodies really need. That kind of mindfulness and internal grace targets the morning anxiety so many of us battle daily.
Zayda Slabbekoorn is a senior editorial strategist with a bachelor’s degree in social relations & policy and gender studies who focuses on psychology, relationships, self-help, and human interest stories.
