3 Min Morning Routine
3 mInute Morning Reset
What’s the first thing you do in the morning?
Hit snooze? Reach for your phone? Zombie walk to the kitchen for coffee?
No judgment (I’ve been there too!). But if your mornings feel rushed or scattered, there’s one simple shift that can change the entire course of your day…
The 3-Minute Morning Reset
This isn’t about waking up at 5 AM or committing to an hour-long morning routine…
Instead, it’s about one small intentional action that helps you start the day feeling focused, calm, and ready to take on whatever comes next.
Here’s how it works:
Breathe (60 seconds) – Before reaching for your phone, take 5 deep belly breaths to signal to your brain that it’s time to wake up. This reduces stress and gives you a hit of oxygen to boost your focus.
Move (60 seconds) – Gently stretch, roll your shoulders, or do a few bodyweight movements (like air squats or arm circles). This gets the blood flowing and wakes up your muscles, even if you’re short on time.
Set Your Intention (60 seconds) – Ask yourself one (or all!) of these questions:
What’s one thing I can do today to feel good in my body?
What’s one action that will move me toward my goals?
What’s one action I can take today that aligns with my purpose?
It could be as simple as drinking an extra glass of water, getting outside for fresh air, or making time for a workout.
Why This Works:
You break out of autopilot – Instead of rolling into the day on default mode, you choose how you want to show up.
You start with a win – This builds momentum. Starting with one healthy decision makes it easier to continue making good choices all day.
You set yourself up for energy & focus – Instead of grogginess, you begin the day feeling more alert, clear, and intentional.
The best part? You don’t need to be perfect. Even if you only do ONE of these steps, you’ll feel a difference.
So tomorrow morning, give it a try! And if you do, hit "reply" and let me know how it goes...I’d love to hear.
Brad Tillery
GM/Owner/CPT
BCS Fitness Studios
