The 2025 Morning Routine That Actually Works for Stressed Parents

Mornings are not always my favourite thing to be honest – not mornings where we have to be somewhere anyway. Between missing shoes, breakfast drama, and the mad dash out the door, it’s no wonder most of us feel frazzled before 9 a.m.

If you’ve ever struggled with stressful mornings as a parent… you’re in the right place. Because I’m about to share the easiest and most powerful morning routine I’ve found for busy parents—especially if you’re navigating big emotions, school runs, and sometimes….a very real lack of sleep 🙈

But first, let me introduce myself…

I’m Natasha—a family yoga teacher, emotional regulation coach, and single mum who fully admits… I am not a morning person.

We are nearly always late for school (I cheer when we make it on time), and I’ve never had any desire to join the 5am club. But what I do have is a routine that grounds me. It helps me show up as the mum I want to be—even when everything feels chaotic.

And I want to share it with you.

---

My Morning Regulation Routine (No 5am Required)

This practice takes me about 5–10 minutes and is so simple that even on busy mornings, I still do it. Here’s exactly what I do:

1. Sit Up and Ground Myself

The first thing I do when I wake up? I sit up. I don’t check my phone. I don’t start scrolling. I just sit, breathe, and adjust to being awake. I take a second to notice how I feel—no judgment, just awareness.

2. Take a Few Intentional Breaths

Before I do anything, I take 3–5 slow breaths. It doesn’t sound like much, but it tells my body: you’re safe, you’re here, and you don’t have to rush yet. It’s my way of adjusting or transitioning into the day.

3. I Tap

I do EFT (Emotional Freedom Technique) tapping every single morning.
Most of the time, I stick with one tapping practice for at least a week, often a whole month. It keeps my nervous system regulated and helps me respond (instead of react) to my children.

Sometimes I use a recorded tapping (which takes a bit of discipline with my phone), and other times I just tap intuitively, letting my body guide the way.

Either way—it works. And I notice the difference on the days I skip it.

---

Why Tapping Works So Well in the Morning

Tapping helps reduce cortisol (your stress hormone) and calm your nervous system. It’s especially effective for parents who:

• Feel overstimulated or touched-out before the day even begins
• Want to respond gently to their child’s big emotions
• Are juggling a lot and need a grounded reset

Even just a few minutes can shift your entire morning.

---

Want to Try It With Me?

Here’s a quick tapping practice you can do right now:

💛 Gently tap your collarbone
💛 Say: “I am safe in this moment.”
💛 Breathe in deeply, and exhale slowly.
💛 Repeat a few times, or add: “I get to choose how I show up today.”

That’s it. Easy. Grounding. Powerful. And this is just tapping on one point! Usually we go through a range of different points like in this tapping practice: Ahimsa Tapping Practice

And if you want to go deeper? I’ve created guided tapping practices inside my Regulate and Rise program—specifically designed for parents who want to regulate their nervous system and finally feel like the parent they want to be.

---

If you want:

• Morning tapping practices that help you feel grounded
• A framework to support your nervous system
• Simple tools that work in real-life parenting moments…

✨ Head to www.familyyogagamenight.com to explore Regulate and Rise or grab one of my tapping bundles for quick support.

Be sure to join my free Facebook group, The Mindful Parenting Hub, where I share weekly lives, practices, and support. I’ll be going live on Monday on this blog post topic, I will update this blog post with the recording after.

Let’s make mornings more manageable, and better for setting you up for a good day with your kids.

You’ve got this. 💛