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    10 Minutes

    The 10-Minute Morning Reset

    Start your day with control instead of chaos. Science-backed. Dad-tested.

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    1
    Minute 1-2

    BREATHE

    Sit on the edge of your bed. 5 slow breaths: in for 4, out for 6. Say to yourself: 'I can handle today.'

    Why it works: Activates your parasympathetic nervous system, reducing cortisol
    2
    Minute 3-4

    MOVE

    20 jumping jacks OR 10 push-ups OR walk to the kitchen and back twice. Get blood moving.

    Why it works: Releases endorphins and increases blood flow to the brain
    3
    Minute 5-6

    HYDRATE + FUEL

    Full glass of water (before coffee). Something simple to eat. Not negotiable.

    Why it works: Your brain is 75% water—dehydration = brain fog
    4
    Minute 7-8

    ONE PRIORITY

    Write down THE ONE thing you must do today. Just one. Not five. One.

    Why it works: Reduces decision fatigue and creates focus
    5
    Minute 9-10

    LOOK FORWARD

    Think of one thing you're looking forward to today. Could be small. This rewires your brain toward hope.

    Why it works: Activates anticipatory dopamine pathways

    After 7 Days, Dads Report:

    Reduced morning anxiety
    Better focus throughout the day
    Improved mood regulation
    More energy by 9am
    Clearer decision-making

    Why this works:

    Your nervous system is in overdrive. Divorce triggers your fight-or-flight response constantly. This routine tells your body: "We're safe. We can start."

    Do this for 7 days. Notice the difference.

    Keep This By Your Bed

    Download the printable PDF. Tape it to your bathroom mirror or nightstand.

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