The alarm goes off. Before your eyes have fully adjusted to the light, your hand is already reaching for the phone. Email. News. Social media. The world rushes in before you’ve even taken a breath.

It doesn’t have to be this way. The way we start our morning sets the rhythm for the entire day. By reclaiming these first few quiet moments, we can trade anxiety for agency, and reaction for reflection.

You don’t need a complex two-hour routine. You just need a few moments of deliberate slowness. Here are three simple rituals to help you reclaim your morning.

1. The Analog First Hour

Keep your phone in another room, or at least out of arm’s reach. Let the first hour of your day be entirely screen-free. This single habit is the most powerful way to protect your peace.

Instead of scrolling, look out a window. Watch the light change. Listen to the birds or the hum of the refrigerator. Remind yourself that the world existed long before the internet, and it is still here, waiting for you to notice it.

2. Hydrate and Brew

There is something sacred about the ritual of making coffee or tea. Don’t rush it. Listen to the water boil. Smell the grounds or the leaves. Feel the warmth of the mug in your hands.

While the water heats, drink a full glass of water. It wakes up your body more effectively than caffeine and signals to your system that you are caring for it, not just fueling it.

3. Three Pages (or Three Sentences)

Julia Cameron famously suggested "Morning Pages"—three pages of stream-of-consciousness writing. If that feels daunting, start with three sentences.

Write down one thing you are grateful for, one thing you are letting go of, and one intention for the day ahead. Getting your thoughts out of your head and onto paper clears the mental clutter, leaving room for what actually matters.

The goal isn’t to be productive. The goal is to be present. Tomorrow morning, try just one of these. The emails will still be there in an hour. But the sunrise won’t.