3 Things I Do Every Morning to Stop Feeling Overwhelmed

Mornings used to be the most stressful part of my day. I’d wake up already feeling behind—mind racing, to-do list growing, energy low, and my first thought was usually something like, “There’s too much to do today. I can’t handle this.”

The overwhelm hit me before I even left bed. And when that’s how your day starts, it’s pretty hard to catch up.

So I tried the usual advice—wake up earlier, plan the night before, don’t look at your phone. Some of it helped. But the real shift happened when I stopped focusing on having a perfect morning and instead focused on building a grounded one.

Over time, I found a few simple things I could do every morning that actually made a difference in how I felt—not just physically, but mentally. And now, even on days that are packed or unpredictable, I have a way to start with a clear head and a little more calm.

Here are the three things I do every morning that help me stop feeling overwhelmed.

1. I Give My Brain a Quiet Start

Before I do anything else—before emails, before breakfast, before even checking my phone—I give myself a few quiet minutes.

Sometimes I journal. Sometimes I just sit. Sometimes I lie in bed and focus on my breathing. But the goal is always the same: create space before the noise of the day rushes in.

This was a game changer for me.

I used to roll over and immediately grab my phone. Within minutes, I was reacting—news, notifications, texts, to-do lists. My brain had no time to warm up or orient itself. No wonder I felt anxious.

Now, I protect my first 5–10 minutes like a sacred window. I might jot down a few thoughts in a notebook or simply sit by the window with a cup of water and breathe. I’m not trying to be productive—I’m just trying to be still.

This small pause helps me transition from sleep into the day with less tension. It feels like giving myself a chance to arrive instead of being thrown into the chaos.

2. I Choose My Top 3 Priorities (Not 20)

One of the biggest sources of my overwhelm was my own unrealistic expectations. I used to write long, exhausting to-do lists every morning—20 items long, with every possible thing I might be able to do that day.

By noon, I was drowning in guilt and falling behind. By evening, I felt like I’d failed—even if I had actually done a lot.

Now, I do something radically simple: I choose three main things that matter most that day. Just three.

These aren’t always the biggest or hardest tasks. Sometimes one is a personal thing like going for a walk or making a phone call. But they’re always meaningful, and they always move something important forward—my work, my health, my peace of mind.

This shift changed everything. It gives me a clear sense of focus and success. If I get those three things done, I’ve won the day. Anything else is bonus.

And guess what? Most days, I do more than three. But I’m not overwhelmed anymore, because I’ve set a realistic bar—and that bar helps me feel capable instead of buried.

3. I Ground Myself in Something Physical

There’s something powerful about starting the day with a physical action—not just something mental or digital.

For me, it’s usually one of three things:

• Making my bed

• Doing 5 minutes of stretching

• Drinking a full glass of water slowly

None of these take much time or effort, but they all have the same effect: they bring me into my body, into the present moment, and out of the spinning thoughts in my head.

Overwhelm is often a mental spiral. So interrupting it with something physical—something tangible I can feel and complete—helps settle my nervous system.

It reminds me: You’re here. You’re safe. You can handle this.

These little grounding rituals give me a sense of control, which is often what I’m craving when I feel overwhelmed. They don’t solve all my problems, but they help me start from a more stable place.

Final Thoughts

There are still days when I wake up with my brain buzzing and my chest tight. But I don’t stay in that space as long as I used to—because now I have tools to gently pull myself out of it.

Giving my mind a quiet start, narrowing my focus to three priorities, and grounding myself physically are now non-negotiables in my morning. They don’t take much time, but they change how I experience the rest of the day.

Overwhelm still visits, but it doesn’t stay as long. And most days, I now feel more capable, centered, and focused than I ever thought possible.

If your mornings are making your days feel harder, maybe try simplifying. Start with just one of these shifts and see how it feels. You might be surprised by how a few small changes can make a big emotional difference.