MORNING STATE SHIFT

Shift before the day shapes you‍ ‍|‍ ‍10–15 minutes | before phone, before coffee (do this in addition to the Umuzzle morning routine)

 

1. ARRIVE (2 min)

 

  • Drink water + electrolytes

  • Stand upright

Breath:

  • 5-10 × physiological sighs
    (double inhale — slow exhale)

Why:

  • Rapidly downshifts sympathetic activation

  • Creates space before thought attaches to emotion

 
 

2. MOVE (3–5 min)

 

(2-3 rounds)

  • Shake — 30–60 sec

  • Fast nasal breaths — 30–60 sec

  • Full body contract and release — 30–60 sec

Why:

  • Morning anxiety = mobilized energy with no outlet

  • If it doesn’t move, it becomes thought loops

 
 

3. ORIENT (2 min)

 

  • Eyes open

  • Look around slowly

Name:

  • 5 things you see

  • 4 things you hear

  • 3 things you feel

  • 2 things you smell

  • 1 thing you taste

Anchor:

“I’m here. I’m safe. This is a new day.”

Why:

  • Breaks limbic hijack

  • Re-establishes present-time awareness

 
 

4. EXPRESS (2–3 min)

 

Choose one:

  • Speak freely (out loud / voice note)
    or

  • Breathe into the feeling, soften on exhale

Why:

  • You're not trying to eliminate grief

  • You’re learning to hold it without drowning in it

 
 

5. BEGIN (1 min)

 

  • Coffee + L-theanine

  • Ashwagandha (AM dose)

 

NON-NEGOTIABLES

 

  • No phone until complete

  • No nicotine until complete

  • Don’t skip the MOVE phase

  • Keep it short, keep it daily

 
 

STACK (SIMPLE)

 

  • Morning: 300 mg Ashwagandha + 200 mg L-theanine (with coffee) + Omega 3s

  • Midday (emotional stabilization): 300–500 mg Holy Basil (Tulsi) supplement or tea

  • Evening: 300–400 mg Magnesium glycinate + 200 mg L-theanine + Omega 3s

 
 

JOURNALING

 

  • Write down 5 simple things you are grateful for this day. Think of the little things. Pay attention to the myriad of things we can be grateful for. This simple practice will activate your heart and initiate a positive vibration for the day.

  • Write down 3-4 things you wish to get done this day. These should not be big goals, but instead easy things that you know you will be able to accomplish. This will prepare your mind with positive intentions and set you up for success.

  • Write down one simple thing you did the previous day to be of service to others. Can’t think of anything? That’s OK – you get today to try again!

  • Write down any thoughts you are having or things that you would like to remember. You can write freely or catalog any data that you might want to track (i.e., nutrition, prevalent emotional states, spiritual practices, insights, dreams, etc.) 

 
 

Still struggling? Feel free to reach out!