Create Morning Calm - Set Yourself Up for a Successful Day

Episode SummaryDiscover how a simple 3 minute morning practice can transform your entire day. In this episode, we explore a powerful DBT-inspired grounding technique and show you how to build it into a complete daily routine that helps you manage emotions, stay focused, and develop lifelong regulation skills.Key TakeawaysThe Five Senses Check-In (2-3 minutes)* Do this BEFORE checking your phone or starting your day* Notice: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 emotion you feel* Grounds you in “wise mind” - where emotion and logic balance* Becomes a reset button you can use anywhere, anytimeDaily Calm Routine* Morning: Five senses check-in + mindful breakfast/coffee* Midday: Feelings check-in + 5-minute calming activity (walk, breathing, stretching)* Evening: Relaxation practice + gratitude reflection (note 3 positive moments/wins)Making It Stick* Start small - one strategy at a time* Create visual reminders (sticky notes, phone alerts)* Stack habits onto existing routines* Celebrate effort, not just outcomes and why this matters* Be patient - habits take 2+ weeks to form* Adapt techniques to your schedule and lifestyleBottom LineYou’re not adding more to your plate - you’re setting up yourself (and those around you) for success - by starting your day in a calm, grounded, “wise mind” state. This 3-minute morning practice builds lifelong emotional regulation skills that serve you in every area of life.Resources MentionedBuilding a Calm Routine by Ashley DeLuccia Simple daily practices to help your child manage anxiety or problem behavior https://ashleydeluccia.substack.com/p/building-a-calm-routine This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe