The Calm Mornings Handbook

Contents

1. Before you begin3
2. 1Build a routine in three layers4
3. 221-day gentle challenge12
4. 3Sleep and wake-time tune-up20
5. 4Habit tracker pages28

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Before you begin

You don't need a perfect routine. You need a small one that survives a bad night's sleep.

This handbook builds your morning in three layers, so you can always do at least the first one.

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Chapter 1

Build in layers

Layer one takes two minutes: water and daylight. Layer two adds ten: move and plan. Layer three adds twenty: something just for you.

On rushed days you do layer one and still count it as a win. That is how routines last.

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Your turn

Design your layers

• Layer 1: a two-minute anchor
• Layer 2: a ten-minute energiser
• Layer 3: a twenty-minute treat
• When will you wake up tomorrow?

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Chapter 2

21-day gentle challenge

Once the first step is in place, the next one builds on it. Start the day on your terms in twenty minutes.

Each chapter ends with a short exercise, so you finish the page with something done, not just something read.

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