How You Start the Day Shapes How You Feel - Morning Routine Matters

Beyond the 5am Club: A Trauma-Informed Way to Start the Day

The 5am Club encourages waking early to focus on self-development before the day becomes demanding. From an EFT/Tapping and nervous system perspective, the benefit of early mornings is not about productivity, but about reduced stimulation and increased capacity for regulation. For people with anxiety, chronic illness or trauma, mornings can be a vulnerable time when cortisol is naturally higher and the mind may default to worry, low mood, or threat scanning. Start the morning with a walk in nature, while tapping or slow breathing upon waking can help calm the stress response, reduce emotional intensity, and support the brain in shifting out of survival mode. Importantly, this practice does not need to happen at 5am—what matters is creating a consistent, compassionate moment of regulation at a time that respects your body’s needs.

Why Morning Routines Matter for Mental Health Recovery

Anxiety, depression and trauma are often associated with heightened stress responses, low motivation, and a sense of disconnection from the body. Consistent, low-demand morning routines can help stabilise the nervous system by increasing predictability and reducing uncertainty, which the brain interprets as safety. Gentle practices such as slow breathing, grounding, or mindful movement can reduce cortisol levels, support vagal regulation, and improve emotional regulation. Behavioural activation research also shows that small, achievable actions can gradually improve mood and motivation in depression. Over time, these routines can help rebuild trust in the self, strengthen emotional regulation, and reduce the intensity of anxious or trauma-related responses throughout the day.

A Trauma-Sensitive Example of a Morning Routine

A supportive morning routine may begin with waking at a time that feels realistic and supportive, allowing the body to transition gently out of sleep. Starting with slow, soft breathing—especially nasal or extended exhale breathing—can help signal safety to the nervous system. Light, choice-based movement such as stretching, walking, or simply noticing physical sensations can support grounding without overwhelming the body. Exposure to natural daylight helps regulate circadian rhythms, which is particularly important for mood stability and sleep quality. The routine may conclude with a brief self-soothing or reflective practice, such as journaling, tapping, or orienting to the environment, to anchor attention in the present moment. The goal is not achievement, but regulation, safety, and compassion—creating a supportive internal environment before engaging with the outside world.

My morning routine

I usually wake up around 5am and start the day with a beach walk alongside my 10-month-old puppy, Art. He’s a lively Bordoodle who absolutely loves the ocean and is currently training to become a therapy dog. I focus on breathing only through my nose and do a few maximum breath holds (Buteyko) and 10 minutes of backwards walking. When we get home, I spend about 30 minutes doing yoga or gentle stretching on the veranda, followed by a quiet coffee with my husband before he heads off to work. I don’t check my phone or messages until after this time—this space is just for grounding and connection before the day begins.

I’ll be honest, I don’t follow this routine perfectly or every day. But on the mornings I do, I notice I feel calmer, more centred, and much better prepared for whatever the day brings, and so does Art.

After a walk, Art is happy sleeping in my therapy room or on someone's lap.

Happy work day