When I Start the Day Like This, Everything Shifts

vasallophoto
Jun 27
3 min read

There’s a sacred window in the early hours—before the world starts demanding, pinging, and pulling at us. It’s a quiet, golden sliver of time when we get to choose: will I lead my day, or be led by it?

If you find yourself flipping on the news or checking your phone before your feet even hit the floor—you’re not alone. And it’s not your fault. We've been trained that way. The media thrives on urgency. Social media apps are literally designed to capture our attention before we’re even fully awake. It’s a tough habit to break. But it can be done—and the rewards are transformational.

On this week's episode of The Courage To Be™, I dive into how we can reclaim our mornings and start our days with intention—not reaction. (Listen to it here.)

Let me take you behind the scenes of how that looks in my world.

No Alarm. No News. Just Gratitude.

I don’t wake up to an alarm. My body naturally rises, and instead of reaching for my phone or turning on the news, I stay in bed and tune in.

“I love my soft sheets. I love the silence in the room. I love having my husband next to me.”

This is my version of what therapist Marisa Peer calls the “I love…” practice—where we begin the day by noticing what we appreciate. It's simple. It's powerful. It puts you in a high-frequency state before the world gets a say.

These Days, My Morning Routine Often Includes:

Meditation (about 20 minutes): Sitting in stillness, breathing, and simply being.
Visualization & Imagination: One of our six higher faculties. I picture my day unfolding with ease and grace, or see the version of me I’m choosing to embody.
Journaling: I’ve practiced Julia Cameron’s Morning Pages since the ’90s. It’s three pages of stream-of-consciousness writing that clears out mental clutter and connects me to my truth.
Movement: Whether it’s the gym, a walk, or dancing, moving my body gets my energy flowing.
Education: Sometimes I’ll read 10 minutes from a book or listen to a podcast that feeds my mind and spirit.

Before I became a mom, I carved out three full hours for myself in the morning. These days it’s closer to two—and sometimes even less.

Different Seasons, Different Practices

Motherhood taught me flexibility. I would visualized in silence while holding my daughter in one hand and a warm cup of tea in the other. Some nights, I’d meditate while she nursed.

Now, I’m in a different season. More days, I head straight to the gym and do my visualization, meditation, or journaling in the car right afterward. It’s not about how or where—it’s that I do it.

One of My Favorite Stories from This Week’s Podcast Episode

A client of mine in her 60s used to start every morning with the news. It made her anxious, overwhelmed, and stuck in reaction mode. After we worked together, she swapped that ritual for five minutes of morning breathwork with her sister.

A few weeks later, she proudly told me, “Tania, I just held my breath for 45 seconds!”

She didn’t think that was possible. She was glowing—not because of the number, but because she felt empowered.

If You Think You Don’t Have Time…

You do. Even 30 minutes can change everything.

Try this:

10 minutes of silence or meditation
10 minutes of journaling or reading
10 minutes of movement or visualization

Or break it down even further—5 minutes each. Start with what feels doable. This isn’t a one-size-fits-all plan—it’s a menu. Try on what fits.

You don’t have to wake up at 5 a.m. You don’t need a cushion-filled sanctuary. But you can go to bed 30 minutes earlier and rise with more presence. Even with a baby in hand, I found pockets of time to be with myself.

This is about you. Your energy. Your peace. Your intention.

If you try even one of these practices, I’d love to hear what shifts for you. DM me or comment and let me know.

And if you’re ready to reclaim your mornings in a way that feels nourishing and real, listen to this week’s episode of The Courage To Be™ here

Because how you start your day shapes everything that follows.

PS: Want to win a 7-night vacation? Rate and review The Courage To Be™ podcast and click here for the details.