Creating a Morning Routine to Set the Tone
If there’s one thing that can completely transform your day and help you cultivate low-stress living, it’s how you start it. Your mornings have the power to set the tone for everything that follows. When life feels heavy, especially when you’re dealing with stress or difficult situations at home, finding peace and control in the morning can make all the difference. The goal is to create a routine that makes you feel grounded and strong, so you’re better prepared to handle whatever comes your way. This isn’t about perfection; it’s about progress and giving yourself space to breathe and reset.
Start with Silence and Stillness
Before the day starts rushing at you, take a few moments for silence and stillness. You don’t need an hour — even five or ten minutes can work wonders. I know it can feel impossible to find time in the morning when you have kids to get ready, breakfasts to make, and a house to manage, but trust me, this time is worth it. Sit down with your coffee or tea and just breathe. You could say a short prayer, meditate, journal or simply close your eyes and let your mind rest.
This small act of stillness reminds you that you’re in control of your day and sets the stage for a lifestyle of low-stress living. You set the pace. You might not be able to control everything that happens later on, but this moment is yours. It’s about giving yourself the gift of peace before the chaos begins. You deserve that.
Move Your Body, Release Stress
Moving your body first thing in the morning is an amazing way to release tension and start your day feeling refreshed. Try my Beginner Booty by Krystal workout you can purchase here. It doesn’t have to be anything intense or time-consuming. Maybe it’s a 10-minute stretch session, a quick yoga routine, or even a walk around your neighborhood if you have the time.
Movement wakes up both your body and mind, and it’s especially helpful if you’ve been feeling overwhelmed by stress. Exercise releases endorphins, which are natural mood boosters, helping you feel more positive and less weighed down by the heaviness of a toxic marriage or difficult life circumstances. You might find that moving in the morning helps you approach the day with more energy and a clearer perspective. I started working out in 2010 and it has really impacted me to make low-stress living a priority and it keeps me aware of my stress levels more.
And if you miss a day, don’t beat yourself up. The beauty of a morning routine is that it’s yours. It’s flexible. Some mornings you might just need to sit quietly, and that’s okay too.
Nourish Yourself with a Healthy Breakfast
How you fuel your body in the morning matters, especially when you’re already navigating a stressful situation. A nourishing breakfast can help stabilize your energy levels and keep your mind focused. Think simple but wholesome foods. You don’t have to whip up a gourmet meal — even a quick smoothie with some greens, a handful of nuts, and a piece of fruit can be enough to get you going. I have used pinterest to help me over the years with ideas and you can even look up low-stress living recipes.
The goal is to give your body what it needs to function well throughout the day. When you’re well-nourished, you’re in a better place to handle stress and keep your emotions balanced. Avoid skipping breakfast, as that can make you feel sluggish and irritable. And if you have a toxic situation in your life, staying as strong as possible physically can help you deal with everything emotionally.
Set Your Intentions for the Day
This is one of the most powerful parts of a morning routine: setting your intentions for the day. After your moment of stillness, movement, and breakfast, take a few minutes to decide how you want your day to go. What do you need today? Peace? Patience? Strength? Write it down or just say it out loud. Let yourself acknowledge what you’re facing, and remind yourself that you can handle it. I challenge you to try this for a week and see if help builds you more towards low-stress living.
By setting an intention, you’re telling yourself that you’re capable of facing whatever challenges come your way. It’s not about controlling every outcome but about preparing your heart and mind for what you want to feel and focus on. Some days will be harder than others, and that’s okay. You’re showing up, and that’s what matters. You’re training your mind to focus on low-stress living more everyday with this simple practice.
Using Gratitude Journaling to Reframe Your Mindset
Life can feel overwhelming, especially when you’re dealing with difficult relationships or navigating personal challenges. But one small habit that can make a huge difference is gratitude journaling. It may sound simple, but writing down things you’re grateful for has the power to completely reframe your mindset. Instead of focusing on what’s going wrong, you begin to see what’s going right — and that shift can bring so much peace and clarity into your life.
Gratitude journaling isn’t about ignoring the tough stuff or pretending everything is perfect. It’s about finding light in the darkness and reminding yourself of the good things, no matter how small. By intentionally practicing gratitude, you open yourself up to more positivity and hope, which is essential when life feels heavy. Let’s walk through how you can get started and why this practice can be such a game-changer.
Start Small, Even on Tough Days
The beauty of gratitude journaling is that it’s incredibly simple to begin, and you can start wherever you are. Some days, when life feels especially hard, it might feel impossible to think of anything to be grateful for…trust me I’ve been there! That’s okay. Start small. Maybe it’s the warmth of your morning coffee, a text from a friend, or even just the fact that you made it through the day. No gratitude is too small to write down.
Some days, you’ll have more to say, and others, it might just be one line or one word. What matters is that you’re making the effort to shift your focus, even if it’s just for a few minutes. Over time, these small moments of gratitude will add up, helping you see life from a more positive angle, even when things feel overwhelming but over time your again training your brain to low-stress living.
Rewiring Your Brain for Positivity
The amazing thing about gratitude journaling is that it actually rewires your brain to look for the good in life. When you intentionally focus on the positives, even if they’re small, you train your brain to notice them more often. This doesn’t mean you’re ignoring the tough stuff, but it helps you realize that even in difficult seasons, there’s still goodness around you.
Research has shown that regular gratitude practice can increase happiness, reduce stress, and improve emotional resilience. It’s like giving your brain a workout for positivity! Over time, you’ll find yourself naturally gravitating toward a more optimistic outlook, which can be incredibly empowering when you’re navigating stressful or toxic relationships. Gratitude journaling is a simple way to build emotional strength and create a mindset that looks for light in every situation.
How to Make Gratitude Journaling Part of Your Routine
Now that you know the benefits of gratitude journaling, the next step is to make it part of your daily routine which builds you to more low-stress living. You don’t need to set aside hours for this — five to ten minutes is more than enough. The key is consistency. Whether it’s first thing in the morning or right before bed, choose a time when you can sit quietly and reflect on your day.
Keep a small journal by your bed or in your favorite chair, somewhere you’ll see it and be reminded to write. Start by jotting down three things you’re grateful for each day. If you feel like writing more, go for it, but don’t pressure yourself. The goal is to make this a practice you look forward to, not another task on your to-do list. Over time, this will become a calming ritual that helps you wind down and refocus your mind on what truly matters. The more detail the better I find with this practice. Example, I love the way my daughter got the hiccups when she was laughing today about the dog being silly, I know she really found that funny.
Using Gratitude to Strengthen Your Faith
For many women, gratitude journaling is not only a way to improve their mindset but also a way to deepen their faith. When you start recognizing the blessings in your life, no matter how small, you begin to see God’s hand in everything. It’s a gentle reminder that even in the midst of trials, there is always something to be thankful for. The more we focus on positive things the more we cultivate low-stress living not just in our daily life but in our minds as well.
Writing down your blessings can feel like a personal conversation with God, where you acknowledge the ways He’s working in your life. This can bring you closer to Him and help you feel more connected, especially during times of doubt or uncertainty. Gratitude helps you remember that God is always present, even in the hard moments, and that He provides for you in ways you might not always see right away.
Healthy Boundaries: Protecting Your Energy
When life feels overwhelming, especially if you’re in a tough relationship or navigating toxic dynamics, setting healthy boundaries is one of the most empowering things you can do for low-stress living. It’s not just about saying “no” more often, but about protecting your energy and giving yourself the space to thrive. Without boundaries, you can easily feel drained, stressed, and burnt out, making it harder to focus on your well-being and the things that truly matter. Lets dive into how you can create boundaries that protect your energy while still being the loving, compassionate person you are.
Setting boundaries can feel uncomfortable at first, especially if you’re used to putting others’ needs before your own. But I want you to know that boundaries aren’t selfish — they’re essential for your mental, emotional, and even physical health. By creating healthy boundaries, you’re showing others how you deserve to be treated and, most importantly, teaching yourself that your energy and peace are worth protecting. This is the book that helped me here.
Recognizing When You Need Boundaries
One of the first steps to setting healthy boundaries is recognizing when you actually need them. I had no idea how important this was for me to and my low-stress living journey. This can be tricky because sometimes we’re so used to feeling overwhelmed that we don’t even realize it. But if you notice yourself feeling constantly drained, stressed, or resentful after certain interactions or situations, that’s a big clue that a boundary might be needed.
Maybe it’s a toxic relationship where you’re always giving and rarely receiving, or it could be everyday demands like overcommitting to things you really don’t have the energy for. Listen to your body and emotions — if you’re feeling exhausted or stretched too thin, that’s your sign. It’s time to start protecting your energy.
Saying No Without Feeling Guilty
One of the hardest parts of setting boundaries is learning how to say no without feeling guilty. Trust me, I get it, (as an ISFJ and a enneagram 6) — as women, we often feel like we have to be everything to everyone, but the truth is, you can’t pour from an empty cup. Learning to say no is a powerful way to take control of your time and energy.
If you’re worried about how others will react, remember this: you’re not responsible for their feelings, only your own. Saying no doesn’t make you a bad person; it simply means you’re choosing to prioritize your well-being. Start small if you need to — maybe decline a social event or take a break from a draining conversation. You’ll be amazed at how much lighter you feel once you start protecting your own peace.
Boundaries Within Toxic Relationships
If you’re dealing with a toxic relationship, whether it’s a partner, friend, or family member, boundaries become even more critical. Toxic people often push your limits and take advantage of your kindness, leaving you feeling exhausted and emotionally drained. Setting boundaries in these situations is tough, but it’s crucial for low-stress living, your mental health and well-being.
Begin by identifying the behaviors or situations that are depleting your energy. Is it constant criticism? Emotional manipulation? Whatever it is, be clear with yourself about what you’re no longer willing to tolerate. Communicating your boundaries can feel intimidating, but you don’t have to be confrontational. A simple, firm statement like, “I need to take a step back when this happens,” can go a long way. And remember, enforcing your boundaries is just as important as setting them.
Recharging Your Energy
Once you’ve set your boundaries, it’s important to also focus on recharging your energy. Self-care isn’t just about bubble baths and face masks (though those can be lovely!); it’s about doing things that truly replenish you. Maybe it’s taking time for prayer, journaling, working out, or even just enjoying a quiet cup of tea in the morning. Find what brings you peace and make it a non-negotiable part of your routine.
Setting healthy boundaries can feel like a learning process, and that’s okay. You don’t have to get it perfect, and you don’t have to explain yourself to anyone. What matters is that you’re making choices that honor your needs and protect your energy towards your goal for low-stress living. As you continue to practice setting and enforcing boundaries, you’ll notice a huge difference in how you feel — lighter, more in control, and more at peace.
The Benefits of Protecting Your Energy
When you protect your energy through healthy boundaries, the benefits ripple out into every area of your life. You’ll notice that you have more patience with your kids, more focus on your personal goals, and more clarity in your relationship with God. You’ll also feel less resentment because you’re no longer giving away more than you have to offer.
Protecting your energy isn’t about shutting people out or being selfish — it’s about being intentional with how you use your time and emotional reserves. You deserve to feel balanced and at peace, and healthy boundaries are a huge part of making that happen.
Simple Self-Care Practices You Can Start Today
Taking care of yourself doesn’t have to be complicated or time-consuming. Sometimes, it’s the smallest actions that can make the biggest difference in how you feel. We often think of self-care as grand gestures like spa days or weekend getaways, but in reality, it’s the everyday moments that matter most. You don’t need hours of free time or a huge budget to practice self-care. Let’s look at a few simple practices you can start today that will nurture your mind, body, and soul. These are easy to implement, even with the busiest schedules, and will help you feel more centered and at peace.
Take Five Minutes to Breathe Deeply
If you’re feeling stressed or overwhelmed, sometimes all it takes is a few minutes of deep breathing to reset. When we’re busy juggling work, family, and life, it’s easy to forget how much stress we’re carrying. Taking five minutes to sit quietly and focus on your breath can work wonders. Deep breathing signals your brain to relax, lowering your stress levels almost instantly.
Find a quiet spot — it could even be in your car before heading into the house or during a break at work. Close your eyes, and take slow, deep breaths. Inhale deeply for a count of four, hold it for four, and then exhale for another count of four. Repeat this a few times, and you’ll feel your body start to relax. This simple act of mindfulness is something you can do anytime, anywhere, and it’s a quick way to center yourself when the world feels like it’s spinning too fast.
Start Your Day with Gratitude
It’s easy to wake up and immediately dive into your to-do list, but taking a moment to express gratitude first thing in the morning can shift your entire mindset for the day. When you start your day focusing on what you’re thankful for, it brings a sense of peace and contentment before life’s stressors start piling up.
Before you get out of bed, take a minute to think about three things you’re grateful for. It doesn’t have to be anything big — it could be your cozy blanket, a warm cup of coffee, or the sound of your kids playing. You can write these down in a journal or just say them to yourself. By creating this habit, you’ll notice that it becomes easier to focus on the positives throughout your day, even when things get tough.
Move Your Body — Even for Just 10 Minutes
When we think of exercise, we often picture long, grueling workouts that leave us drenched in sweat. But self-care through movement doesn’t have to be about hitting the gym for an hour. Just moving your body for 10 minutes can boost your mood, increase your energy, and release those feel-good endorphins we all need.
Whether it’s a quick walk around the block, stretching in your living room, or dancing to your favorite song while you do the dishes, find ways to sneak in movement throughout your day. You don’t have to be perfect, and it doesn’t have to be a huge workout to count. The goal is simply to move and take care of your body in a way that feels good. Over time, you’ll notice how these little moments of movement add up and make a big difference in how you feel physically and mentally.
Hydrate, Hydrate, Hydrate
We’ve all heard the advice to drink more water, but it’s one of the easiest self-care practices we tend to overlook. When you’re busy, it’s easy to forget to drink enough water, but staying hydrated is key to feeling your best. Dehydration can make you feel tired, sluggish, and even moody, so keeping a water bottle handy is a simple way to take care of yourself throughout the day.
Set small goals to make sure you’re drinking enough water — like finishing a glass before each meal or carrying a refillable bottle with you wherever you go. If plain water isn’t your thing, try adding a slice of lemon, cucumber, or berries to make it more enjoyable. Drinking enough water helps your skin glow, boosts your energy levels, and supports overall health. It’s a small act of self-care that can have a big impact on how you feel.
Make Time for Something You Love
Life gets busy, and we often put our own hobbies and passions on the back burner. But making time for something you love — whether it’s reading a book, painting, or baking your favorite recipe — is a powerful way to take care of yourself. You don’t need hours; even setting aside 15 minutes for something that brings you joy can make a big difference.
Self-care isn’t just about maintaining your physical health; it’s about nurturing your soul too. When you take time for activities that make you feel alive, you’re filling up your own cup so you can better pour into others. Whether it’s once a day or once a week, make sure you’re doing at least one thing that’s just for you. It will remind you that your happiness and passions matter just as much as everything else on your to-do list.