I learned that sleep is by far the most important part of the day for me. Without a restful night, I'm just not the same person. I'm not as productive, gym sessions aren't as great, I'm less enjoyable to be around and generally just don't function at my optimal level. I now have a sleeping routine that works great , but what I do during the day also sets me up to have a more restful evening. Here are 10 small habits I do for a more calming day.
- Morning Scent Ritual: Before you leave the bedroom, inhale a calming aroma like hinoki, yuzu, lavender, or chamomile.
- One-Minute Breathing Breaks: Every 90–120 minutes, pause and do one round of 4-4-4 breathing (inhale 4, hold 4, exhale 4 seconds) to instantly drop stress hormones. Combine this with your calming scent.
- Hydration: Keep a glass or bottle of water on your desk. Every time you sip, take a moment to notice its coolness and taste. Mindful hydration not only helps your body, but being aware of the temperature and taste helps calm the mind and connect you to the now.
- Sprints and breaks: Work in 1 hour focused sprints, then take a 10 minute reset break. Stand up, stretch, glance out the window and smell something good to help appreciate a moment of calm before your next sprint.
- Natural Light Pause: At midday, step outside or by a bright window for 60 seconds of uninterrupted sunlight to help regulate cortisol and your circadian rhythm.
- Mindful Mouthfuls: For one meal or snack each day, eat slowly and with no distractions. Pay attention to textures, flavors, and how your body feels.
- Gratitude Snapshot: Before lunch, jot down one small win or moment you’re thankful for to shift your mindset toward positivity.
- Mini Nature Breaks: Keep a photo or small plant on your desk. When tension rises, look at it for 20 seconds and imagine you’re there.
- Posture: Set an hourly reminder or use a posture app to straighten your spine and roll your shoulders back for 10 seconds to reduce muscular tension.
- Digital Curfew: At least one hour before bed, power down all screens. Swap scrolling for a book, gentle stretches or breathing exercises.
The great thing about the list? Almost all of them are free to do and you can start today.
