Slow Mornings: The Key to a Calmer, Healthier Start to Your Day

March 27, 2025

In today’s fast-paced world, mornings have become a chaotic rush. From waking up to blaring alarms to immediately checking phones, gulping down breakfast, and running out the door, many people begin their day in a stressful manner. However, experts warn that this hurried start could negatively impact mental and physical health.

The Impact of a Stressful Morning

Studies suggest that starting the day with stress can lead to increased levels of cortisol, the body’s primary stress hormone. High cortisol levels over time can contribute to anxiety, high blood pressure, and weakened immune function. A 2018 study confirmed that excessive morning stress could have long-term health effects, reducing productivity and overall well-being.

To combat this, many are turning to slow mornings, a practice that encourages starting the day in a relaxed and mindful way. Instead of rushing, individuals take time for themselves before diving into work or responsibilities.

Dr. Sayali Agashe, a clinical psychologist at Jupiter Hospital, Pune, explains, “Starting your day at a slow and steady pace allows your mind and body to transition gradually, reducing stress and improving efficiency. It also provides clarity and emotional stability, setting a positive tone for the day.”

What Is a Slow Morning?

A slow morning involves easing into the day rather than rushing through it. This could mean:

• Waking up earlier to allow for a stress-free start
• Avoiding immediate phone use and social media
• Engaging in mindful activities such as meditation, journaling, or yoga
• Taking time to enjoy breakfast instead of eating on the go
• Listening to calming music to boost mood and focus
• Spending time outdoors or simply getting some sunlight

Dr. Mayurika Das Biswas, a psychologist and manager at Freedom from Diabetes, notes that a fast-paced lifestyle often leads to mental and physical health issues. “People find that slowing down improves their overall well-being and allows for deeper connections with themselves and others,” she says.

Slow Mornings as an Alternative to Slow Living

While some individuals, like Zoho founder Sridhar Vembu, have embraced slow living by moving to rural areas, this lifestyle isn’t practical for everyone. Work commitments, family responsibilities, and city life make such a transition difficult. However, slow mornings offer a more accessible way to incorporate mindfulness into daily routines without drastic changes.

Entrepreneur and content creator Ankur Warikoo follows a slow morning routine, dedicating five hours to himself before starting his workday. His routine includes exercise, meditation, and reading, allowing him to begin his day with clarity and focus.

How to Incorporate Slow Mornings Into Your Routine

Experts suggest simple ways to adopt a slow morning lifestyle:

• Wake up earlier: Giving yourself extra time reduces the morning rush.
• Avoid screens immediately: Delaying phone use helps maintain a calm mindset.
• Engage in mindful activities: Meditation, stretching, or reading can set a positive tone.
• Eat a proper breakfast: Taking time to prepare and enjoy a meal can be grounding.
• Establish a morning ritual: A consistent routine, such as skincare or listening to soothing music, can create stability.
• Get fresh air: Stepping outside or opening a window can enhance mood and energy levels.

The Takeaway

While not everyone can fully embrace slow living, slow mornings provide a realistic and beneficial alternative. By making small adjustments to morning routines, individuals can reduce stress, improve productivity, and cultivate a healthier start to the day—one mindful moment at a time.