Designing a ‘Slow Morning’ Routine Before Opening Your Laptop
For the first two years of working remotely, my morning routine looked like this:
- Wake up
- Check phone (still in bed)
- Scroll email/Slack/news for 20 minutes
- Get out of bed
- Make coffee
- Open laptop while drinking coffee
- Start working
Total time from waking up to opening my laptop: ~30 minutes.
And every single day, I felt rushed, anxious, and behind before I even started.
It took me a while to realize: I was starting my day in reactive mode.
I wasn’t easing into the day—I was being thrown into it. My brain went from “asleep” to “processing 47 notifications and 3 Slack messages” in under a minute.
Then, one morning, my wife woke up early and made tea. Not because she had to—just because she wanted to. She sat by the window, watched the snow fall, drank her tea slowly, and didn’t touch her phone.
When I asked her why she was up so early, she said:
“I wanted to have a slow morning. It’s a blessing.”
That’s when I realized: I hadn’t had a slow morning in years.
So I decided to try designing one.
What Is a “Slow Morning”?
A slow morning is the opposite of a rushed morning.
It’s not about waking up at 5 AM or following some productivity guru’s 17-step routine.
It’s about giving yourself time and space to ease into the day before the world demands your attention.
Key principles:
- No screens for the first 30-60 minutes (no phone, no laptop, no TV)
- Do things that feel nourishing, not productive (this isn’t about optimizing—it’s about being)
- Move slowly and intentionally (no rushing, no multitasking)
The goal isn’t to “maximize your morning” or “win the day.”
The goal is to start the day as a human being, not a productivity machine.
Why Slow Mornings Matter (The Science)
1. Your Brain Needs Time to Wake Up
When you wake up, your brain is in a transitional state between sleep and full consciousness.
During this time, your prefrontal cortex (the part of your brain responsible for decision-making, focus, and emotional regulation) is still “booting up.”
If you immediately bombard it with emails, notifications, and decisions, you’re forcing it to work before it’s ready.
A 2018 study in Sleep found that cognitive performance is significantly impaired for up to 3 hours after waking, a phenomenon known as sleep inertia.
Translation: Your brain is literally slower in the first hour after waking. Give it time.
2. Morning Stress Sets the Tone for the Entire Day
If you start your day stressed, your brain gets primed for stress all day.
A 2015 study in Psychoneuroendocrinology found that morning cortisol levels predict stress reactivity throughout the day.
In other words: If you wake up anxious, you’ll be more reactive to stress later.
But if you wake up calm, your baseline stress level stays lower.
3. Slow Mornings Improve Focus and Creativity
When you give your brain time to ease into the day, you’re allowing it to operate in a relaxed, open mode instead of a narrow, reactive mode.
Research on creativity and the default mode network (PNAS, 2012) suggests that unstructured, low-stimulation time (like slow mornings) enhances creative thinking and problem-solving.
Translation: Starting the day slowly makes you better at your job, not worse.
What My Slow Morning Routine Looks Like
I’m not a morning person. I don’t wake up at 5 AM. I don’t do yoga or meditate for an hour.
But I do give myself 90 minutes before I open my laptop.
Here’s what that looks like:
1. Wake Up Without an Alarm (When Possible)
I know this isn’t realistic for everyone, but when I can, I let my body wake up naturally instead of being jolted awake by an alarm.
If I do need an alarm, I use a sunrise alarm clock that gradually increases light instead of a loud beep.
Why this works: Waking up gradually reduces cortisol spikes and makes the transition from sleep to wakefulness smoother.
2. No Phone for the First Hour
This is the hardest rule, but it’s also the most important.
I don’t check:
- Slack
- News
- Social media
- Messages
Nothing.
Instead, I leave my phone in another room (on silent) and resist the urge to “just check real quick.”
Why this works: The moment you open your phone, you’re letting other people’s priorities into your brain. Emails, messages, news—they all demand your attention and pull you into reactive mode.
By waiting, I get to decide what I focus on first, instead of letting my inbox decide for me.
3. Make Coffee or Tea (Slowly)
I don’t grab a cup and chug it while checking email.
I make coffee. Slowly.
I grind the beans. I boil the water. I pour it over the grounds. I watch it drip.
It’s a small ritual, but it forces me to slow down and be present.
Why this works: Rituals create structure and calm. The repetitive, familiar actions signal to my brain: This is safe. This is predictable. We’re okay.
4. Sit and Drink Coffee (Without Doing Anything Else)
This is the weirdest part for most people:
I sit and drink my coffee without reading, without scrolling, without watching anything.
I just… sit. And drink coffee. And look out the window.
Sometimes I think. Sometimes I don’t.
Why this works: This is the moment when my brain actually wakes up. I’m not forcing it to process information—I’m letting it ease into consciousness.
It’s boring. But it’s also incredibly peaceful.
5. Do Something Physical (But Not Intense)
I’m not talking about a full workout (though if you want to, go for it).
I’m talking about gentle movement:
- Stretching for 5-10 minutes
- A short walk around the block
- Light yoga
- Even just standing and moving my body
Why this works: Movement increases blood flow, wakes up your muscles, and signals to your brain that it’s time to be awake.
A 2019 study in British Journal of Sports Medicine found that morning movement improves cognitive function and mood throughout the day.
6. Eat Breakfast (Sitting Down)
I don’t eat at my desk. I don’t eat while scrolling my phone.
I sit at the table, eat real food, and take my time.
Why this works: Eating slowly and mindfully helps with digestion, reduces overeating, and gives your brain time to process that you’re awake and fueled.
7. Journal or Free-Write for 10 Minutes
This isn’t a productivity hack or a gratitude journal (though those are fine if you like them).
I just write whatever comes to mind:
- How I’m feeling
- What I’m thinking about
- What I’m worried about
- What I’m looking forward to
No structure. No rules. Just brain-dumping onto paper.
Why this works: A 2006 study in Advances in Psychiatric Treatment found that expressive writing reduces stress and improves mental clarity.
By getting thoughts out of my head and onto paper, I stop carrying them around all day.
What a Slow Morning Is Not
Let me be clear about what this isn’t:
It’s Not a Productivity Hack
I’m not trying to “optimize my morning” or “10x my output.”
I’m trying to feel like a human being before I start working.
It’s Not About Waking Up Earlier
Some people wake up at 5 AM for their slow morning. Good for them.
I wake up at 8 AM. The time doesn’t matter—the slowness does.
It’s Not About Following Someone Else’s Routine
You don’t have to meditate, journal, exercise, or drink lemon water.
You just have to do something that feels calm and intentional for you.
If that’s sitting in silence, great. If it’s reading, great. If it’s playing with your cat, great.
The routine is personal.
The Hardest Part: Resisting the Urge to Be Productive
Here’s what I struggled with most:
Slow mornings feel like I’m “wasting time.”
I kept thinking:
- “I could be working right now.”
- “I could be getting ahead.”
- “Everyone else is probably already productive and I’m just sitting here drinking coffee.”
But here’s the truth:
Starting the day calm and focused makes me more productive, not less.
When I rush into work, I spend the first 2 hours in reactive mode—answering emails, putting out fires, feeling scattered.
When I have a slow morning, I spend those same 2 hours in deep, focused work because my brain is actually ready to think.
A 2016 study in Journal of Occupational Health Psychology found that employees who start the day with a calm routine experience less burnout and higher job satisfaction.
In other words: Slow mornings aren’t indulgent. They’re essential.
What Changed After I Started Doing This
I’ve been doing slow mornings for about 6 months now. Here’s what’s different:
1. I Feel Less Anxious
I used to wake up with a knot in my chest, already thinking about everything I had to do.
Now, I wake up and think: I have time.
That shift—from scarcity to abundance—has been huge.
2. I’m More Focused
I used to start work feeling scattered, jumping between tasks without finishing anything.
Now, I start work with clarity and intention. I know what I’m doing and why.
3. I Enjoy Mornings
This sounds simple, but it’s true.
I used to dread mornings. They felt like the start of a race I didn’t want to run.
Now, mornings are my favorite part of the day.
Because they’re mine. I’m not answering to anyone. I’m not performing. I’m just… being.
And that’s the blessing my wife was talking about.
How to Design Your Own Slow Morning Routine
If you want to try this, here’s how to start:
Step 1: Decide How Much Time You Want
You don’t need 90 minutes. Even 30 minutes makes a difference.
Pick a time buffer that feels realistic for your life.
Step 2: Choose 3-5 Activities That Feel Nourishing
Think about what makes you feel calm, grounded, and present.
Examples:
- Drinking coffee/tea slowly
- Stretching or light movement
- Reading (not news—something enjoyable)
- Journaling or free-writing
- Sitting in silence
- Playing with a pet
- Cooking a real breakfast
- Listening to music (not as background noise—actually listening)
Pick a few that resonate with you.
Step 3: Set One Non-Negotiable Rule
For me, it’s: No phone for the first hour.
For you, it might be:
- No laptop until after breakfast
- No email until 9 AM
- No news until after coffee
Pick one boundary that protects your morning from external demands.
Step 4: Start Small and Build
Don’t overhaul your entire morning overnight.
Start with one small change:
- Don’t check your phone for the first 15 minutes
- Drink your coffee sitting down instead of at your desk
- Take a 5-minute walk before starting work
Once that feels normal, add another slow element.
The Bigger Picture: Slow Mornings in a Fast World
We live in a culture that glorifies hustle, productivity, and speed.
“Rise and grind.” “Win the morning, win the day.” “The early bird gets the worm.”
All of that is bullshit.
You don’t need to grind in the morning. You need to be human.
Slow mornings aren’t about rejecting productivity—they’re about recognizing that you’re not a machine.
You’re a person with a body, a brain, and emotions that need time to wake up.
And when you give yourself that time, you show up to your work, your relationships, and your life calmer, clearer, and more present.
That’s not laziness.
That’s self-respect.
The Verdict: Slow Mornings Are a Blessing
My wife was right.
Slow mornings are a blessing.
Not because they’re luxurious or indulgent, but because they give you space to exist as yourself before the world asks you to be productive.
If you’ve been rushing through your mornings, feeling anxious and behind before the day even starts, try slowing down.
Just for one morning.
See how it feels to:
- Not check your phone right away
- Drink your coffee slowly
- Sit in silence
- Ease into the day instead of being thrown into it
You might find, like I did, that the slowness is the point.
Not because it makes you more productive (though it does).
But because it makes you more human.
And in a world that’s always moving too fast, that’s worth protecting.