The Daily Calm Routine

Morning (5 Minutes) – Start with Intention

• Before reaching for your phone, sit quietly for one minute and take 5 deep breaths.

• Think of one intention for your day (e.g., I will move through my work with patience).

Midday (5 Minutes) – Pause and Reset

• Step away from your workspace or task.

• Use the 5-4-3-2-1 grounding method:
  5 things you see
  4 things you feel
  3 things you hear
  2 things you smell
  1 thing you taste

Evening (5 Minutes) – Release the Day

• Write down three things that went well today.

• Take slow belly breaths for 2 minutes.

• Visualize placing the day’s worries into a “box” and closing the lid until tomorrow.

Extra Daily Calm Boosters

• Limit news/social media to set times.

• Drink water regularly — dehydration increases irritability.

• Add a calming scent like lavender or chamomile to your space.

Final Thought
Peace isn’t something you stumble upon — it’s something you create. By weaving in just 15 minutes of daily calm, you’re telling your mind and body: You’re safe. You can rest. You can breathe.