Let’s be honest—mornings as a new mom can feel like running a marathon before breakfast.
Between the nursing sessions, diaper blowouts, and trying to remember if you actually brushed your teeth, “self-care” can sound like a far-off dream.
But here’s the thing: sanity isn’t about finding a quiet hour for meditation or a trip to the spa.
For most of us, it’s built in the cracks of the day—the five minutes before the baby wakes, or while you’re standing over the kettle, or during those half-sips of coffee that are always lukewarm but somehow sacred.
Over the years (and two kids later), I’ve learned that the quirky little things I do in the mornings matter more than I ever realized.
These rituals aren’t about perfection; they’re about finding calm and connection in the chaos.
So here are seven that I—and other new moms I know—swear by.
1) The three-breath rule
Before I even roll out of bed, I take three slow, intentional breaths.
Nothing fancy—just in through the nose, out through the mouth. It’s a small reset button that reminds me I’m here, in this body, in this moment.
Sometimes Milo is already stirring beside me, and I take those breaths with him pressed against my chest.
Other times, I sneak them in while Ellie tiptoes into our room asking for breakfast.
It’s not “meditation.” It’s more like remembering that I’m a human being before I’m anyone’s mom.
And it turns out, this small act isn’t just sentimental.
Research show that deep breathing relaxes the body, lowering heart rate and calming the nervous system.
It’s amazing how three breaths can change the entire tone of a morning.
2) Gratitude in motion
After my feet hit the floor, I whisper three things I’m grateful for—out loud if I can.
Sometimes it’s “hot coffee,” “the smell of clean laundry,” and “five hours of sleep.”
Other times it’s “baby giggles” or “the way the light hits the kitchen table.”
It’s not about forcing positivity; it’s about grounding.
While I pad around the house, opening curtains or tidying toys, I let gratitude move with me.
It’s gratitude in motion.
This ritual came to me after realizing how easily I could spiral into overwhelm.
One morning, Ellie spilled oats all over the floor, and I snapped.
Later, I sat there thinking, this isn’t who I want to be.
Gratitude became my anchor.
And it’s backed by science: researchers at UC Berkeley found that gratitude practices can boost emotional resilience and improve sleep quality.
Turns out, a grateful heart is sometimes the only clean part of the kitchen—and that’s okay.
3) The barefoot minute
This one might sound a little woo-woo, but hear me out.
Every morning, I step outside—barefoot—for just one minute.
Rain, shine, or frost, I stand on the grass (or the deck if it’s too cold) and breathe.
The ground beneath my feet, the air on my skin, the sounds of birds—or sometimes, just silence.
It’s my way of remembering I’m part of something bigger than the laundry pile.
Grounding (or “earthing,” as some call it) is said to help balance energy and reduce inflammation.
While research is still catching up, many people—myself included—find it centers the mind and resets the mood.
When I skip this, I notice it.
My patience is thinner, my shoulders tighter.
But when I do it, even for sixty seconds, I feel lighter.
Sometimes Ellie joins me, her little toes curling in the grass.
We call it our “morning hello to the earth.”
Quirky? Definitely.
But also grounding in every sense.
4) Coffee with intention
There’s a big difference between gulping caffeine out of necessity and actually tasting it.
So I made a rule: my first sip of coffee deserves my full attention.
No phone, no multitasking. Just inhale, sip, exhale.
It’s my tiny ceremony—a way of saying, I see you, new day. I’m here for it.
And if you’re not a coffee drinker, the same idea works for tea, lemon water, or even that green smoothie you’re half-committed to.
The ritual matters more than the drink.
As James Clear, author of Atomic Habits, puts it: “You do not rise to the level of your goals. You fall to the level of your systems.”
This little coffee system keeps me grounded in routine—one that begins with mindfulness instead of chaos.
It’s not about the caffeine.
It’s about connection—to myself, to the moment, to the rhythm of the day before it runs away from me.
5) The five-minute tidy
Here’s a secret: I don’t clean my house in the mornings.
I reset it.
The five-minute tidy isn’t about sparkling countertops or perfect order.
It’s about reclaiming small spaces of calm.
I set a timer, throw on a song Ellie loves, and we pick up toys together.
She calls it the “tidy dance.”
Milo usually toddles around pretending to help.
Five minutes later, I can breathe again.
This ritual started when I realized that clutter wasn’t just visual—it was emotional.
A sink full of dishes somehow made my brain feel noisier.
A quick reset means I can move into the day with less mental static.
It’s not perfectionism; it’s self-preservation.
And honestly, when the kids see me tidying with intention (and joy, not resentment), it sets a tone for how we all approach our space.
6) The no-phone start
Okay, this one took me a while.
I used to wake up, reach for my phone, and immediately scroll—emails, texts, social media.
Within two minutes, my mind was full of everyone else’s noise before I’d even made eye contact with my own family.
So now, I leave my phone in another room overnight.
That first half-hour of the day belongs to us—the kids, the smell of toast, the soft morning light.
It’s incredible how quiet and spacious mornings feel without that digital grab.
Limiting social media use can significantly reduce feelings of anxiety and loneliness.
And honestly, I feel it.
My mornings are no longer hijacked by comparison or urgency.
Instead, they’re filled with the real stuff—sticky kisses, giggles, and spilled cereal.
Because nothing on a screen beats Milo’s bedhead or Ellie’s “good morning” hug.
7) The “just one thing” ritual
This one saves my sanity more than anything else.
Each morning, I ask myself: What’s the one thing that would make today feel like a win?
Sometimes it’s something simple like “get outside before noon.”
Other days it’s “fold the laundry mountain” or “call my mom.”
The key is choosing just one thing—not seven, not a color-coded list.
New motherhood is full of unfinished tasks.
But focusing on one small success each day keeps me from feeling like I’m always behind.
And when that “one thing” is done, I let it be enough.
As writer Anne Lamott once said, “Almost everything will work again if you unplug it for a few minutes… including you.”
That includes unplugging from the idea that we have to do everything at once.
Closing thoughts
Motherhood has a way of reshaping us from the inside out. I
t’s messy, magical, and often a blur of sticky hands and sleepless nights.
But in those early hours—the in-between moments when the world is still quiet—we have a chance to build little rituals that hold us steady.
These quirky habits aren’t about adding more to your to-do list.
They’re about weaving small threads of peace through your morning so that when the chaos hits (and it will), you’ve already filled your cup, even just a little.
So whether it’s standing barefoot in the yard, whispering thanks for your coffee, or breathing in sync with your baby—these moments matter.
Because sanity isn’t something you stumble upon; it’s something you nurture, one quirky ritual at a time.
