The 3-minute Morning Routine for Busy Moms to Start the Day Calmly
Hey mama, I know what it’s like—mornings can feel like an absolute whirlwind. Between getting the kids ready, thinking about work, and mentally running through that endless to-do list, it sometimes feels impossible to start the day without feeling rushed, right?
But what if I told you there’s a way to carve out just three minutes for yourself—a tiny, peaceful pause that helps you begin your day with a clear, calm mind? I know it sounds almost too good to be true, but this routine is about you reclaiming those first moments for yourself. Just three minutes, no complicated techniques or extra prep— just a chance to feel more grounded and relaxed so that you can take on the day with ease.
So if you’re ready, let’s dive in! This quick routine is designed for busy moms like you, who deserve a little calm, even on the most chaotic mornings.
Step 1: Center Yourself with Deep Breaths (1 minute)
Alright, let’s kick things off with some deep breaths. Yep, just breathing! It might sound simple, but taking a minute to really focus on your breath can be a game-changer for your mood and energy. Studies upon studies have shown how impactful deep breathing is.
After all, short, shallow breathing (what we tend to do when we are rushed and anxious) makes your brain get less oxygen. Less oxygen means less brain power to face your everyday life— kids, husband, work, friends, and more!
Here’s what I want you to do: close your eyes, place a hand on your belly, and take a slow, deep breath in through your nose.
Feel your belly expand as you breathe in, then let the breath out slowly, like you’re gently blowing on a dandelion. Good, you’re doing great!
Try this a couple more times. Picture yourself inhaling calm and exhaling any tension.
These deep belly breaths help send a signal to your body to relax. We want your mind to have a quick reset, clearing away that morning stress before it even has a chance to stick. Just one minute of this can help you feel a little more centered and ready to move through the rest of your day.
Step 2: Set an Intention for the Day (1 minute)
Now that you’ve taken a few calming breaths, let’s set a gentle intention for the day. Don’t think of it as adding something else to your list—it’s about choosing a small focus that feels good to you, something that can guide you through the day.
Think of a word or phrase that speaks to how you’d like to feel. It could be as simple as “patience,” “ease,” or “joy.” Or maybe it’s something like, “Today, I choose calm.” Whatever feels right for you in this moment.
Take a second to let that intention settle in. When things get busy or stressful, you can come back to this intention and let it ground you.
Keep that intention in the back of your mind as you go through your day. It’s a tiny mental anchor, helping you move through the day with a little more purpose, a little more calm.
And don’t worry if you don’t feel an immediate shift—it’s not about perfection. Just giving yourself this focus can add a bit of calm to your day, even on those tough ones.
Plus, when you give your brain something to focus on, it’ll do so throughout the day, regardless of how many conscious moments of intention you have. Your brain knows what to do. Trust that if you choose to feel grounded and relaxed by setting an intention for yourself, you will do so.
Step 3: Gentle Stretch or Movement (1 minute)
Alright, now I know you don’t have time to do a whole yoga practice right now. Keep in mind that my next recommendation will stick to our 3-minute routine plan.
This recommendation is…
…drum roll, please…
Light movement! A lil’ movement to wake up your body!
You don’t need a yoga mat or any extra space—just stay right where you are.
Start with a simple shoulder roll: lift your shoulders up towards your ears as you inhale, then roll them back and down as you exhale. Do this a few times, while imagining any tightness releasing with each roll, and your body feeling more and more weightless.
Next, gently turn your head from side to side, giving your neck a nice lil’ stretch. After all, it’s been carrying that heavy head that does all the thinking and calculating all day long!
Finally, reach your arms overhead, taking a deep breath in, and then exhale as you bring them down. Do this movement for about 3 times.
These tiny movements help get the blood flowing and gently ease any tension from sleep or stress. Plus, moving with your breath can give you a sense of grounding and presence—a little reminder that you’re here, ready to take on whatever comes next.
One minute is all it takes! This small stretch can bring some calm and energy to your morning, leaving you a bit more refreshed to start the day.
Conclusion
And that’s it—you’ve just given yourself three minutes of calm to start the day. It doesn’t take a big chunk of time or any fancy equipment, just these simple steps: a few deep breaths, a moment to set an intention, and a gentle stretch.
Even on the busiest mornings, you deserve these small pauses for yourself, mama.
Try this routine for a few days and see how you feel. You might notice a little more ease, a little less rush, and the reminder that even in the middle of all the chaos, there’s space for you.
If you’re up for the challenge, join us on a #3minutemorningroutine every day for 30 days where we gather busy mamas like you to create space and meaning in their hectic mornings so that we can feel more calm and less stress.
Post a picture on your story with the hashtag #3minutemorningroutine and tag @purely.calm everyday for 30 days and join our movement! We’d love to have you in our community!
Stay grounded, mama— you got this!
Let’s make mornings calmer together.
