Creating Calm in Chaos

Four easy steps to prevent overwhelm, tame roller-coaster emotions, and banish brain fog.

It’s 6:30 AM. The alarm blares—another early morning, another scramble to start the day. You hit snooze, hoping for just a few more minutes of rest, but the day has already begun its relentless march. Eyes half-closed, you stumble toward the coffee maker, already mentally juggling the list of tasks ahead.

In a blink, lunch arrives, and your head spins with dropped balls, guilt about how you raised your voice in frustration, and the ever-present sense of there being more left to accomplish than there is time to do it. It’s a whirlwind of calendar notifications, emails, work deadlines, and family needs—all demanding attention, all pulling you in a thousand directions. The exhaustion is real, the frustration is tangible, and yet you push through. 

Here's the thing: you’re not alone. We all know the “chaos” part of modern life. But what if there was a way to press pause on that hamster wheel for just a few minutes a day? What if you could learn how to slow down, focus, and reset your brain, even during the busiest of days?

Enter meditation. It may sound like a luxury or something only reserved for those with endless time on their hands (spoiler: it’s not), but research has shown that just a few minutes of mindfulness each morning can be a game-changer. In fact, it can help you kick brain fog for good, break the short-temper cycle of unrelenting stress, and restore the sense of control, clarity, and inner calm you crave. 

A few minutes of quiet and stillness is a small, deliberate habit that creates lasting change. It’s easy to start and hard to master, but it has massive payoffs. So, let’s explore how you can own your day instead of feeling like it owns you.

4 steps to Creating Calm in Chaos

Step 1: Start Small

Myth: You need a long, uninterrupted block of time. 
Truth: Even 5 minutes can deliver noticeable results.
Tip: Set a timer so you don’t worry about checking the clock, and stick to the 5-minute limit so you’re not tempted to skip it because you think it’ll take too long.

Step Two: Stack the Habit

Myth: Creating new habits takes tons of time and energy.
Truth: You can take advantage of the brain’s existing neural pathways but tagging a new habit onto an already established routine. 
Tip: Choose something you religiously do (shower, pour a cup of coffee, check social media… whatever!) and commit to a few minutes of mindfulness just before you do it. 

Step Three: Create a Simple, Quiet Space 

Myth: Meditation requires specific props and ambiance.  
Truth: Almost any no-frills, consistent space where you can sit comfortably will signal your brain that it’s time to pause and center yourself.
Tip: Keep it simple. Designate a mini meditation space that’s calm and free of distractions—even if it’s just a corner of the kitchen counter or a small chair in your bedroom. 

Step Four: Find Your Style

Myth: The only way to meditate is in perfect stillness and total silence.
Truth: There are many types of meditation and ways to focus, so you can reap the benefits even if sound and movement are your preference. 
Tip: Explore different meditation options and see what suits you best—breath-focused, silent, guided*, mantra, walking, etc.

With these myths busted and by breaking the process down into tangible steps, integrating a short meditation practice into your morning routine doesn’t need to feel like an extra burden! 

It’s as simple as starting small, stacking the new habit, focusing on simplicity, and finding a type of meditation that resonates. 

Your future self will be SO GLAD you decided to set aside a few minutes each day to restore mental clarity, reduce stress, and cultivate a sense of calm—preparing you to better face whatever the day brings!

*Check out 30-Day Yoga Journey and get access to 30 curated guided mediations!