Election season can be overwhelming, with constant news updates, social media chatter, and intense conversations seeming to dominate every moment. The stress can feel like it’s everywhere, impacting everything from work to personal life. But here’s a powerful way to reclaim your peace: a calming morning routine.

A well-thought-out morning routine is more than just a list of tasks—it’s a grounding practice that helps you start each day centered and calm, even as things heat up around you. Let’s dive into a few simple, effective ways to create a morning routine that keeps you feeling in control and prepared to handle whatever the day may bring.

Why a Calming Morning Routine Matters

Starting the morning with intention can have a huge impact on your mood and resilience throughout the day. A rushed or anxious start often leads to more stress, but beginning with calm and focus can help you face challenges with a sense of control. Research shows that creating a morning routine can:

• Lower Stress Levels: A calming morning routine helps regulate cortisol, the body’s primary stress hormone. Lowering cortisol early in the day makes it easier to handle stress as it arises.

• Improve Focus and Clarity: Starting the day with focus keeps you grounded and better equipped to manage distractions and daily demands.

• Enhance Emotional Stability: Beginning with a positive focus makes it easier to stay emotionally balanced, even if stressors pop up later.

If election season has you feeling on edge, a morning routine might be just the tool you need to find some calm in the storm.

Step 1: Begin with Mindful Breathing or Meditation

One of the best ways to set a calm tone for your day is with mindful breathing or a short meditation. Just a few minutes can clear away lingering worries from the previous day and help you feel present and ready for what lies ahead.

How to Practice Mindful Breathing

1. Find a Quiet Space: Sit comfortably, close your eyes, and take a deep breath in through your nose.

2. Focus on the Breath: Inhale for a count of four, hold, then exhale for a count of four. Focus on the feeling of the air moving in and out.

3. Repeat and Relax: Continue for at least five minutes, aiming to quiet your mind and relax your body.

Guided Meditation for Beginners

If meditation is new to you, try using a guided meditation app or video. Many platforms offer quick morning meditations that make it easy to ease into the practice. Even just five minutes of mindful breathing or meditation can help you start your day with a calmer, clearer mind.

Step 2: Set Daily Intentions to Ground Your Focus

Setting an intention in the morning can help you stay grounded, even in high-stress times. This can be a simple statement about how you want to feel or what you hope to accomplish emotionally and mentally.

Examples of Daily Intentions for Election Season

• “Today, I choose to stay calm and centered.”

• “I will approach conversations with an open mind and a peaceful heart.”

• “I am in control of my responses and prioritize my well-being.”

How to Create Your Daily Intention

1. Reflect on Your Current State: Think about what you need most to feel calm and grounded today.

2. Phrase Your Intention Positively: Focus on what you want to feel, rather than what you want to avoid. For example, “I choose to stay calm” is more effective than “I don’t want to feel stressed.”

3. Repeat Your Intention: Once you’ve set an intention, repeat it a few times. You could even write it down somewhere visible, like a sticky note on your mirror.

Setting an intention each morning makes it easier to manage stress as it comes and return to your focus throughout the day.

Step 3: Delay News and Social Media to Protect Your Peace

As tempting as it might be to check your phone first thing in the morning, starting with news or social media can often lead to a spike in anxiety. By delaying your first check-in with media, you can start the day with clarity and focus.

Benefits of a No-Scroll Morning

• Reduced Overload: Giving your mind a break from the constant information flow helps prevent early-day overwhelm.

• Peaceful Start: Avoiding news and social media first thing helps maintain a calmer, more focused morning.

• Time for Priorities: A morning without distractions allows you to concentrate on what matters most—your own well-being and goals for the day.

Try to delay checking the news or social media for at least the first hour. It can make a huge difference in keeping your mind clear and calm as you start the day.

Step 4: Hydrate and Fuel Your Body

Drinking water in the morning and having a healthy breakfast are simple but effective ways to support your mind and body. Staying hydrated and fueling up with the right foods will help you feel energized, stable, and ready to take on the day.

Quick Tips for Morning Hydration

• Drink Water First: Start your morning with a glass of water before anything else. This helps rehydrate your body and kickstarts your metabolism.

• Add a Slice of Lemon: Lemon water aids digestion and adds a refreshing flavor.

• Keep Water Nearby: Keep a bottle of water handy throughout the morning to encourage steady hydration.

Breakfast Choices for Lasting Energy

A balanced breakfast with protein and healthy fats will help you stay full and focused longer. Here are a few ideas:

• Greek Yogurt with Berries and Nuts

• Avocado with Scrambled Eggs and Cheese

• Omelet with your choice of non-starchy veggies and meats

Eating right in the morning fuels both your body and mind, giving you the clarity and resilience you need to manage stress well.

Step 5: Move Your Body to Release Tension

Moving, even briefly, can have a big impact on your mood and energy levels. Light stretching, yoga, or a quick walk are all great ways to get your body moving and shake off any tension.

Easy Morning Movement Ideas

• Stretch It Out: Stretch your arms, legs, and neck to release tension from sleep.

• Simple Yoga Flow: Try a series of easy yoga poses, like Cat-Cow or Child’s Pose, to wake up the body.

• Take a Short Walk: Step outside for a quick walk around the block. Fresh air and sunlight are powerful mood boosters.

Adding a little movement to your morning routine energizes you naturally and helps relieve physical tension, making it easier to stay calm as the day unfolds.

Step 6: Set Up a Calming Environment

Your environment can have a big impact on how you feel, so take a few minutes to create a calming space. Whether it’s making your bed, lighting a candle, or putting on some relaxing music, these small touches can set the stage for a peaceful morning.

How to Cultivate Calm in Your Space

• Clear Clutter: A tidy space helps create a sense of calm. Remove any items that might distract you or add to your stress.

• Use Calming Scents: Light a candle or use an essential oil diffuser with soothing scents like lavender, eucalyptus, or chamomile.

• Play Soft Music: Choose calming sounds or instrumental music to keep the atmosphere relaxed and peaceful.

Setting up your space for calm can make a real difference in helping you maintain that calm as you go through your morning routine.

Step 7: Journal for Clarity and Stress Relief

Journaling is a powerful way to clear mental clutter and set a positive focus for the day. Even five minutes of writing can help you release worries and get clarity on how you want to feel.

Simple Morning Journaling Prompts

• “What am I grateful for today?”

• “What are three things I want to feel or accomplish today?”

• “What do I need to let go of to stay calm?”

There’s no right or wrong way to journal—just let your thoughts flow. Journaling helps clear your mind and set intentions for the day ahead.

Step 8: Close with a Final Moment of Reflection

Finish your routine with a brief moment to center yourself. This could be as simple as a closing breath or a moment of gratitude. Wrapping up your morning routine with reflection helps solidify the calm you’ve created and prepares you to carry it through the rest of your day.

Reflection Ideas

• Gratitude: Think of one thing you’re thankful for and focus on it for a few seconds.

• Breathing: Close your eyes, take a few deep breaths, and focus on the present.

• Mindful Affirmation: Repeat a calming affirmation, like “I am ready to face the day with peace and resilience.”

A final moment of reflection can make all the difference in helping you hold on to the peace you’ve cultivated in your morning routine.

The Benefits of a Calming Morning Routine During Election Season

A calming morning routine isn’t just a set of nice habits—it’s a powerful way to make yourself more resilient in the face of stress, especially during intense seasons like elections. By taking a few simple steps each morning, you’re giving yourself the tools to handle stress before it even begins.

The Election Anxiety Relief Program can support this goal, offering guided tools and real-time support to keep you grounded through this season. If election anxiety has been impacting your peace, this program is here to help you reclaim your calm.

Prioritize Calm to Protect Your Well-Being

Election season may be intense, but it doesn’t have to dictate your inner peace. Starting your day with a calming morning routine is one of the best ways to protect your mental well-being and create a foundation of resilience that will carry you through the day. Try these steps and see how even small adjustments can make a big difference in how you feel.