From Chaos to Calm: How to Build a Morning Routine That Sticks

Turn Your Mornings from Stressful to Serene

Do your mornings feel rushed, reactive, or out of control? You’re not alone. Most people stumble through the early hours, battling distractions and barely making it out the door. But what if you could transform this chaos into calm—a peaceful, intentional start that sets the tone for your entire day? Laura Vanderkam’s research, combined with the latest in habit science, offers a roadmap for anyone ready to reclaim their mornings.

The journey begins with awareness. Track your time for a week, noting what you actually do each morning. You might be surprised—maybe you spend more time on your phone than you realize, or chores eat up your best energy. Awareness is the first step to change. Next, visualize your ideal morning: What would make you excited to get up? Is it a quiet cup of coffee, a brisk walk, or a few pages of reading?

With a vision in place, it’s time for logistics. Prepare the night before—set out clothes, prep breakfast, or write a to-do list. Use habit stacking: attach a new behavior (like meditation) to an existing one (like brushing your teeth). Environmental cues—like leaving your journal on the kitchen table—make good choices easier.

Start small. If you want to begin exercising, try five minutes of stretching instead of a full workout. Celebrate progress, no matter how minor. If you miss a day, don’t give up—tomorrow is a new opportunity. Over time, these small wins build confidence and momentum, turning your routine into a source of calm and control.

Remember, life changes—so should your routines. Be flexible, adjust as needed, and practice self-compassion. The goal isn’t perfection, but progress. With patience and persistence, you can turn even the most chaotic mornings into a foundation for a happier, more productive life. For more on habit formation, see Farnam Street’s guide and Blinkist’s summary. 2 4