A calm morning routine in five steps

Drink water first

A glass of water before anything else — the kettle can wait two minutes.

Let in the light

Open the curtains and stand by the window while the tea brews.

Move for five minutes

Stretch on the mat or walk to the end of the street and back.

Eat breakfast sitting down

Take the day’s tablets with food and a full glass of water.

Write down the day

Three lines in a notebook: what matters today, and what can wait.