Do These 8 Things Each Morning to Reset Your Nervous System Fast

8 Simple Morning Practices to Reset Your Nervous System

For those of us who are high-functioning, Type-A, and perhaps a bit prone to anxiety, mornings can set the emotional tone for the entire day. If your body is accustomed to running on cortisol, you might feel like you need expensive supplements or gadgets to regulate your nervous system. The truth is, you don’t. Simple, free, and enjoyable practices can help you feel grounded, calm, and clear without adding complexity to your already busy life. Below, I share eight micro-adjustments I make before 8 a.m. to reset my nervous system—no supplements or tools required.

1. Swap Coffee for Tea

I used to be hooked on coffee, reaching for it first thing in the morning, often on an empty stomach. This habit spiked my cortisol, disrupted my digestion, and amplified my already high-strung energy. For someone with elevated cortisol or a type-A personality, caffeine can overstimulate the nervous system, preventing your body from naturally waking up. Now, I start my day with ginger and fennel tea, which supports digestion and promotes regular bowel movements. Replacing coffee with a soothing tea has been a game-changer for my gut health and overall calm.

2. Don’t Skip Breakfast

Breakfast truly is the most important meal of the day, despite what I used to believe. For years, I followed the trend of fasting and fasted workouts, thinking they’d help me achieve my fitness goals. Instead, they spiked my cortisol, put my body in survival mode, and caused me to hold onto fat. Eating a warm, protein-rich breakfast within 30 minutes of waking has stabilized my blood sugar, eliminated mid-morning hunger, and prevented the dreaded 3 p.m. crash. This simple practice keeps my nervous system regulated and my energy steady throughout the day.

3. Walk in Silence

Morning walks are a powerful way to anchor your circadian rhythm and boost dopamine naturally. I used to multitask during walks, listening to self-help podcasts that kept my brain buzzing. Now, I walk without distractions—no music or podcasts. I focus on my senses: the sound of birds, the hum of cars, and the sights of nature. This sensory walk grounds me, signals to my body that it’s safe, and sets a calm tone for the day.

4. Shake It Out

Shaking my body in the morning felt odd at first, but after 60 days of consistent practice, it’s become a staple. Shaking helps release tension, supports lymph movement, and clears stagnation from the body. I combine it with breathwork, using a guided session from a breathwork app. This mind-body connection practice, done after breakfast and before sitting at my desk, helps me shed excess stress and start the day feeling lighter.

5. Do a Mental Check-In

Taking two minutes to check in with myself each morning has been transformative. I ask: How does my body feel? How was my sleep? Any aches or tensions? Is my mind calm or anxious? This quick body scan helps me tune into my needs, something I used to overlook as I jumped straight into my busy day. Prioritizing this small act of self-awareness helps regulate my nervous system and sets a compassionate tone for the day.

6. Practice Breathwork

Breathwork is a free, powerful tool to stimulate the vagus nerve and shift out of fight-or-flight mode. Whether it’s box breathing, diaphragmatic breathing, or lion’s breath, even one or two minutes can make a difference. I incorporate breathwork midday, especially after hours at the computer, to ground myself. It’s like a reset button for my nervous system, keeping me calm and focused.

7. Write Morning Pages

Inspired by Julia Cameron’s The Artist’s Way, morning pages involve free-flow journaling to clear mental clutter. I used to overstructure my journaling, but now I let thoughts spill onto the page unfiltered. This brain dump helps me release anxiety and overwhelm, especially on days when I wake up feeling scattered. Over time, as I’ve become more attuned to my body, I’ve noticed I need to write less because I’m already checking in throughout the day.

8. Connect with Loved Ones

Your nervous system thrives on connection. Hugging my partner, petting my dog, or even texting a friend to wish them a good day releases oxytocin, the “feel-good” hormone. In a world where loneliness is common, nurturing relationships—whether with people or pets—is a powerful way to regulate your nervous system. A small moment of connection goes a long way.

Final Thoughts

What you do before your morning begins sets the emotional temperature for your day. These eight practices—tea instead of coffee, eating breakfast, silent walks, shaking, mental check-ins, breathwork, morning pages, and connection—are simple, free, and effective ways to regulate your nervous system. Equally important is how you wind down at night, which I’ll cover in a future article. For more tips on grounding and reconnecting with your body, especially for high-functioning Type-A women, check out my Instagram for bite-sized content or subscribe to my monthly newsletter for healing protocols, recipes, and more. Links are in my bio—stay tuned for more!

This article was originally published on my website.