YOUR MORNING = YOUR MOOD FOR THE DAY. And it starts with what you don’t do first.

My Nona was born in Argentina and came to the US in 1957. She was the quintessential “old-school Latin” nona - the kind of woman who ironed the sheets before making the bed, who believed every single thing had its place, and who lived by structure and ritual. She used to tell my me and my sisters: “An unmade bed is an unmade life.”

At the time, I thought it was just one of those sayings adults repeat. But she was right. Think about it: have you ever come home after forgetting to make your bed in the morning and immediately felt… off? Like your brain couldn’t quite settle? Nona knew that order outside creates calm inside.

But here’s the twist: while she taught me about the power of order, I had to learn the hard way about the power of disorder.

Let me tell you what my mornings used to look like: I’d wake up at 6:30 (I’m naturally a morning person) and like so many of us, the first thing I’d do was grab my phone. Within seconds, a flood of texts, Instagram notifications, news alerts, and unread emails hit me like cold water. My heart rate spiked. My breathing sped up. Before my eyes even adjusted to the light, I’d thrown myself into fight-or-flight. All because of one reflexive tap on a screen.

And it’s not just me being dramatic. Research shows that checking your phone first thing signals your sympathetic nervous system - your body’s stress circuit. That means higher heart rate, shallow breathing, and a surge of cortisol before you’ve even stepped out of bed. (Cleveland Clinic explains how the sympathetic system mobilizes your body in response to perceived stress.)¹

Meanwhile, my eyes were missing the one cue my body actually craved: sunlight. Morning light is the ultimate “zeitgeber” (time-giver) that sets your circadian rhythm. When you swap that out for blue light from a phone, you confuse your body clock. Studies show screens not only spike dopamine (that quick, restless hit) but also delay melatonin suppression and throw off your rhythm by hours. (Research shows electronic screens, especially late at night, disrupt circadian timing and sleep quality.)²

So yeah, my mornings used to feel chaotic. Until I started experimenting. What happens if I don’t start with my phone? What if I let my eyes meet the sun first?
What if I protect the first 60 minutes like Nona protected her perfectly ironed sheets?

That became my practice - supported by my trip to India, where I saw how powerful meditation and awareness could be. Slowly, I built a rhythm that gives me peace, energy, and clarity before the world gets loud.

☀️ 5 Morning Shifts That Changed My Nervous System (and My Energy)

📵 One Hour, No Screens: This is non-negotiable (sometimes I cave lol but I always regret it because I know it just doesn't work). For the first hour of my day: no texts. No social media. No emails. Just me, my thoughts, and the energy I want to bring into the world. You have the whole rest of the day to respond to people and scroll. Save your mornings for yourself.

🧥 Outfit-First Energy: Pick your outfit the night before. Not based on how tired you’ll be - but how you want to feel: confident, cozy, creative, powerful. Dressing with intention is a mindset shift. Every time.

☕ Make Your Coffee Your Cue: While your coffee brews (obviously sub this if you don't have a morning hot drink lol), read something inspiring. Journal a little. Or set your intentions for the day. Don’t let your first 5 minutes be Instagram stories. Let them be about you.

🪥 Turn Your Bathroom Into Meditating: If youre the type who says “im bad at meditating” or anything like that, use this as your opportunity to ‘practice being present’. That's all meditation is anyways.. While brushing your teeth, showering or washing your face, say your affirmations or breathe deeply. Focus on your breath. Don't make it complicated. Even just two minutes of mindfulness is enough to ground you. Try: “Everything goes my way! Life is a gift and I'm so grateful for it all.” or my latest fave “Universe, show me how good it gets.”

🎶 Romanticize Your Routine: Make your bed to a song that gives you the energy you want for the day. Eat your cereal outside (no phones obvi). Go for a walk and pretend like you’ve never seen your neighborhood before (try it phoneless!). You'll start to notice things that have always been there.

🧠 Challenge of the Week

Pick 3 of these 5 and stack them into your current routine. Commit to them every morning for the next 5 days. Then check in with yourself and see:

• → How do I feel before the world gets loud?
• → What happens when I protect my peace first?