Reclaiming Your Mornings: Slowing Down to Prioritize Your Mental and Spiritual Well-Being

The way we begin our day has a profound impact on how we navigate the hours that follow. Yet, so often, our mornings are consumed by rush, responsibility, and reaction. Before we’ve even had a moment to breathe, we’re checking notifications, answering emails, and scrolling through social media, filling our minds with information before we’ve had a chance to hear our own thoughts.

For the month of January, I’ve been focusing on starting my mornings differently—with intention, stillness, and care. Instead of letting my day take control of me, I’m choosing to slow down and prioritize my mental and spiritual well-being first.

Starting with Stillness: Morning Devotional & Reflection

One of the most transformative changes I’ve made is beginning my morning with a devotional from New Life Church in Decatur, Georgia, with Pastor Harris. Listening to the Word of God first thing in the morning has helped me center myself, ground my thoughts, and meditate on my purpose, my life, and my family.

Before I let in the noise of the world, I allow Scripture to set the foundation for my mindset, my energy, and my priorities. This sacred time reminds me that I don’t have to rush into the day with stress or anxiety—I can move forward with clarity and trust.

Moving with Intention: The Power of a Morning Walk

After my devotional, I lace up my sneakers and go for a morning walk. This has become my time to rest, reflect, and recharge, setting a peaceful tone before the busyness of life kicks in.

Walking in the quiet of the morning not only helps me knock out 5,000 of my 10,000 daily step goal, but it also gives me space to process my thoughts, breathe deeply, and connect with myself in a way that feels restorative.

Movement isn’t just about fitness—it’s about mindfulness.

Walking allows me to release tension, clear mental clutter, and enter my day feeling present instead of overwhelmed. When I skip my walk, I feel the difference—it’s harder to find stillness amidst the demands of the day.

Honoring Your Spiritual Dimension of Wellness

Mental health and spirituality are deeply connected. For many, faith, meditation, or mindfulness practices provide a sense of peace, direction, and healing. Regardless of religious background, spirituality can be a grounding force—helping us navigate challenges, find meaning, and reconnect with something greater than ourselves.

For my Christian faith, that means beginning the morning in prayer, devotion, and reflection on the Word of God. For my Hindu clients, it may mean aligning with the right vibration through meditation, chanting, or mindful movement. My Jewish clients may start their day with Modeh Ani, a morning prayer of gratitude, or Torah study, grounding themselves in tradition and faith. For my Muslim clients, it may begin with Fajr, the pre-dawn prayer, centering their day in submission and spiritual connection. Some find clarity through silent worship, while others feel the presence of the divine most deeply through song, mantra, or spoken prayer. No matter the practice, acknowledging and nurturing our spiritual dimension of wellness helps us move through the day with greater peace, purpose, and alignment.

No matter what your beliefs are, I invite you to acknowledge your spiritual dimension of wellness:

• How are you nourishing your soul?

• What practices bring you peace, clarity, and connection?

• How does your spirituality support your mental health?

  
  

Some people believe in karma, the principle that our actions shape our experiences. Others focus on vibration and energy, ensuring they start their day attuned to positivity, love, and gratitude. The common thread? Intention. Awareness. Presence.

Your spiritual practice—whether rooted in faith, meditation, breathwork, or silent contemplation—can be a powerful anchor in a world that constantly demands our attention.

Breaking Free from the Habit of Doomscrolling

For so many of us, the first thing we do in the morning is pick up our phones. We check emails, scroll through social media, and consume information before we’ve even had a moment to process how we feel. This habit—often called doomscrolling—floods our minds with negativity and comparison before we’ve even had a chance to wake up fully.

Instead of starting the day reacting to the outside world, I’ve made it a habit to protect my mental space in the morning.

Here are a few simple shifts to help declutter your mind and focus your energy first thing in the morning:

1. Delay Checking Your Phone – Instead of reaching for your phone the moment you wake up, give yourself at least 30 minutes to be with your thoughts before consuming external content.

2. Replace Scrolling with Stillness – Swap social media for Scripture, meditation, journaling, or deep breathingto start your morning with calm rather than chaos.

3. Move Your Body – Whether it’s a walk, stretching, or a few minutes of deep breathing, movement helps wake up both your mind and body.

4. Set an Intention for Your Day – Ask yourself: How do I want to feel today?

5. Where do I want to focus my energy? A simple reflection can help you approach the day with clarity.

6. Create a Morning Ritual That Feeds You – Whether it’s listening to worship music, drinking tea in silence, or reading a passage of Scripture, find something that fills you before the world demands from you.

   
   

Slowing Down Is an Act of Self-Care

In a world that glorifies busyness, choosing to slow down is a radical act of self-care. It’s easy to believe that we have to hit the ground running, answer every call, and keep up with everything happening online—but in doing so, we lose the most important thing: our own peace.

When we start our mornings with intention, stillness, and movement, we reclaim control over our day. We fill our own cup first, so that when we step into the responsibilities of life, we do so from a place of strength and clarity, not depletion.

How Will You Reclaim Your Mornings?

As we continue through the year, I encourage you to pause and evaluate your morning routine.

• What habits drain you?

• What habits nourish you?

• Where can you create space to slow down and be present with yourself before the world demands your attention?

Let’s commit to starting our days with purpose, protecting our peace, and prioritizing what truly matters—not just in January, but in every season.

Reflection Question

How will you slow down and reclaim your mornings this month? Let’s start the day with intention, clarity, and care—one mindful morning at a time.