From the moment I started school as a child, my mornings have always been filled with hustle and rush. Growing up in New York, catching the train on time or leaving at the right moment to avoid traffic was essential. This fast-paced lifestyle trained my brain to normalize the hustle. However, I want to challenge myself—and you—to an act of rebellion against this hectic routine: embracing slow morning rituals.

The Caribbean influences within me sometimes equate slowness in the morning with laziness. In reality, slow morningsare an opportunity to align and structure your day. Taking a more deliberate approach in the morning can set a tone of emotional balance, mental clarity, and physical well-being for the rest of the day.

As both a therapist and a dietitian, I’ve observed that how my clients begin their mornings often reflects how they treat themselves throughout the day. Rushed, critical, and reactive mornings typically lead to an inner world that mirrors this chaos. In contrast, when we move gently, eat mindfully, and allow stillness to guide us, we respond to life more positively.

Here are five slow morning rituals to help you start the day with calmness and intention.

1. Wake Up with Awareness

Many of us wake up to our phone alarms and immediately start scrolling. Before reaching for your phone, pause and take a few deep breaths. Notice the room’s temperature, the weight of your blanket, and the thoughts that arise.

This mindfulness practice brings your wandering mind back to the present moment.

Therapist’s Tip: Try a one-minute “body check-in.” Ask yourself:

• How does my body feel?

• What emotion is present right now?

• What do I need before I rush into the day?

2. Nourish Before You Go

Embrace slow nourishment in your morning routine. Whether it’s a warm cup of herbal tea, a slowly sipped smoothie, or a bowl of fruit with yogurt or oatmeal, intentional eating improves digestion and enhances emotional regulation.

Dietitian’s Tip: Pair protein and fiber—like my chia pudding with berries or avocado toast with microgreens—to help stabilize blood sugar and boost mood. Balanced breakfasts support mental health as much as physical health.

3. Write Something Small

Journaling helps clarify thoughts, deepen self-awareness, and regulate emotions. It doesn’t have to be long or perfect. Try:

• Three things I’m grateful for

• One intention for today

• One thing that grounds me

Prompt: “Today, I give myself permission to ___.”

Even a short journal practice can anchor your slow morning ritual in mindfulness.

4. Move Gently

If time allows, gentle movement can effectively wake up your body and mind. Stretching, walking, or a few minutes of yoga all signal your nervous system that you are safe and ready to start the day.

Remember, you don’t need to “work out”—you just need to move with kindness.

5. A Moment of Stillness

Faith, prayer, meditation, or simply sitting in silence can be grounding. Choose what resonates with you; this is where your soul connects with your breath. Slow morning rituals create space for spiritual connection—a chance to meet yourself before engaging with the world.

You don’t need a perfect routine, nor do you have to do everything at once. Find one ritual that feels natural for you. Slow mornings aren’t about adding tasks; they’re about removing the rush, noise, and self-criticism.

Remember: the most productive mornings are often the calmest ones. 🌞