A simple way to notice stress before your day takes over.
Most of us wake up and reach straight for our phone. Before our feet even touch the floor, we're already scrolling, planning and running through the to-do list. No wonder so many of us feel tense before the day has properly started.
One of the participants in my 5-Day Nervous System Reset told me something that stayed with me. Getting a gentle reminder every morning helped her realise how tense her body was throughout the day, even when she'd only just woken up. She'd been carrying that tension for so long she no longer noticed it.
That's what this check-in is for. It takes two minutes, you can do it in bed, and it helps you notice what your body is holding before the day piles more on.
Before you start
Leave your phone where it is. Stay lying down, or sit on the edge of the bed with your feet on the floor. There's nothing to get right. You're simply noticing.
The check-in
Take three slow breaths (20 seconds). Breathe in through your nose and let the out-breath be a little longer than the in-breath. Notice how your breath feels right now, without trying to fix it.
Check your jaw and face (20 seconds). Is your jaw clenched? Are your teeth touching? Is there a frown between your eyebrows? Let your tongue rest and your jaw soften.
Check your shoulders and neck (20 seconds). Are your shoulders creeping up towards your ears? Let them drop, even a few millimetres.
Check your chest and belly (20 seconds). Is your breath high and tight in your chest? Rest a hand on your belly and let your next few breaths move it gently.
Check your back and hips (20 seconds). Notice where your body meets the bed or chair. Can you let it take a little more of your weight?
Ask yourself one question (20 seconds). How am I, really? Tired, wired, heavy, calm? Name it without judgement.
Choose one kind thing (20 seconds). Pick one small thing to support yourself today: a walk at lunch, a glass of water before coffee, or three slow breaths before a busy meeting.
What you might notice
In the first few days, you might be surprised by how much tension is already there when you wake up. That's normal, and it's useful information. You can't release what you haven't noticed.
Over time, many people find they start catching tension earlier during the day too: in traffic, at their desk, or while cooking dinner. That awareness is the first step out of survival mode.
Want a little more support?
If you'd like a gentle nudge each morning, my free 5-Day Nervous System Reset sends simple instructions to your inbox every day for five days. It's an easy way to build this habit and start letting go of what your body has been holding.