Small (But Mighty) Tweaks To Take The Stress Out Of Your Mornings

Say hello to your quick and realistic guide to smoother, less overwhelming mornings

Early alarms, stubborn kids, endless notifications, unbearable traffic, meetings that should’ve been an email… Sound familiar?

Whether you’re rushing to get everyone out the door or mentally prepping for that big presentation, the first hours of the day are not for the weak. As much as we’d love to wake up to birds chirping, a doting spouse serving breakfast, and children miraculously getting ready all on their own, reality has its own agenda.

And in case you hadn’t noticed, your morning mood will set the tone for the rest of your day.

A study from University College London confirmed that mental health tends to peak in the morning and gradually declines as the day progresses. Imagine starting your day already frazzled—by noon, you're one minor inconvenience away from turning into an irritable monster.

Broader psychological theories also suggest that stress in the morning can impact cognitive function, emotional regulation, and decision-making throughout the day.

Despite what your Instagram feed says, you don’t need a 10-step skincare routine or 4am workouts to make your mornings more manageable. A few small, intentional shifts are all it takes to create a smoother start to the day.

// Start your day the night before

The fewer decisions you have to make in the morning, the less stressed you’ll carry into the day.

Set yourself up for success the night before: lay out your outfit, prep a quick breakfast, pack your work bag with everything you need, and jot down your to-do list.

Clinical psychologist and sleep specialist Michael Breus suggests a "power-down hour” before going to bed. He recommends spending the first 20 minutes on essential tasks like picking out clothes, packing bags, and prepping meals to help set a smoother tone for the next morning.

You don’t need a full hour, even a few intentional minutes before bed can make a huge difference in how your day begins.

// Time-block your morning routine

Instead of rushing through your routine in a frantic blur, estimate how long each task takes (getting dressed, eating breakfast, commuting) and build a buffer to avoid last-minute panic.

That way, when the inevitable happens – spilled coffee, misplaced keys, a last minute outfit change – you won’t be rushing to make up for lost time. A little buffer helps keep your schedule intact and your stress levels in check.

Bonus tip: set mini-deadlines within your morning routine. If you know you need to be out the door by 8:00 am, aim to be fully dressed by 7:30, packed and ready by 7:45, and walking out just before 8.

// Hydrate before you caffeinate

If you wake up feeling sluggish and the first thing that comes to your mind is “I need coffee”, think again. This might be your body’s way of saying you’re dehydrated.

You don’t have to skip your morning elixir—just drink a glass of water first to make up for lost fluids.

Dr. Barry Popkin, a professor of nutrition at the University of North Carolina, has a study that highlights how proper hydration supports cognitive function, energy levels, and overall well-being.

He also says that hydrating first thing in the morning can contribute to sustained energy and focus throughout the day. More productivity = less stress.

// Create a ‘launch pad’

Mornings are hectic enough without the added frustration of searching for misplaced items.

Here’s a hack: designate a spot for everything you need (keys, bag, water bottle, kids’ lunch boxes) so you can grab and go without searching for missing things.

Choose a place near your front door, like a small tray on a console table or a dedicated shelf, and make sure you keep all your essentials there. Your future self will thank you.

// Set an energising alarm

If the first thing you hear when you wake up is a blaring, siren-like alarm, your body will treat it as a threat and trigger a stress response before you’ve even opened your eyes.

According to Dr. Nicole Cain, a mental health expert specialising in anxiety and stress management, “Loud, abrupt alarms can activate the body's fight-or-flight response, causing a surge in cortisol levels. This can leave you feeling tense and on edge before your day even begins.”

A more uplifting sound like nature melodies or gentle instrumental music will help make your transition smoother. Some smart alarm apps even offer progressive volume increases or light-based wake-up features to mimic a natural sunrise.

Starting the day off on the right foot is the secret recipe to boosting your productivity and confidence while supporting healthier cortisol levels. Some days will look more chaotic than others—but with the right morning toolkit (and a smidge of extra patience), you’ll be well prepared for whatever the day brings.

// Emiliana D'Andrea, corporate copywriter and journalist