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Welcome to another edition of the 1% Habits Newsletter!

This is where you’ll get up-to-date information on small wins to improve your habits, productivity, and life satisfaction. 

Let’s get to it.

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📈 The Simple Power of 5+ Minutes of Morning Silence

Have you seen those viral morning routine videos lately? If you're on social media at all, I'm sure you have.

There's one in particular by Ashton Hall that's been making the rounds—you know, the one where he wakes up at 3:55 AM, then completes dozens of self-care habits—all before 9 AM.

I don't know about you, but these videos always make me laugh. And then sigh. And then feel slightly inadequate.

Because here's my reality:

I'm a parent with two boys who come tearing down the stairs every morning, already arguing about whether they're going to watch Minecraft videos or shark attack documentaries.

I like to get a full night's sleep. I enjoy spending time with my spouse after the kids go to bed. And I simply don't have 1-3 hours to dedicate to a picture-perfect morning routine.

Maybe you can relate?

The Simple Alternative to "Perfect" Morning Routines

Here's what I've discovered after years of trying (and failing) to implement those Instagram-worthy morning routines: You don't need all that. You really don't.

What you do need—what I've found makes a genuine difference—is just 5-10 minutes of intentional silence at the start of your day and then focusing on just a few key habits.

In my case, I (mostly) focus on two simple things before the chaos begins:

1. Five minutes of silence where I plan my day

2. 30-60 minutes working on my "one thing" (my most important task)

Today I want to talk about that first part—those five minutes of silence—because I've found it to be surprisingly powerful. (And I’ll talk about the other one in the next email.)

The Transformative Power of Morning Silence

Starting your day with even just a few minutes of silence can completely transform how you approach everything that follows.

Think about it:

Most of us wake up and immediately reach for our phones. We're bombarded with notifications, news headlines, emails, and social media before our feet even hit the floor. We essentially invite the entire noisy world into our bedroom before we've even had a chance to say good morning to ourselves.

But what if you did something different? What if you created a small pocket of silence before letting in all that noise?

When you start your day with a moment of quiet reflection, you're giving yourself a chance to set the tone for the hours ahead. You're creating an opportunity to be intentional about your day, rather than merely reactive.

Why Silent Mornings Are So Powerful

There's real science behind why beginning your day in silence is so beneficial:

First, it enhances mental clarity. Those few minutes of quiet create mental space to organize your thoughts, set your priorities, and approach the day with a clearer perspective. It's like decluttering your mind before the day has a chance to fill it with more stuff.

Second, it reduces stress levels. Silence in the morning acts as a buffer against the chaos ahead. It's a hallowed moment where nothing makes demands on your time and attention, allowing you to focus on the present. This brief pause can lower your cortisol levels and help you approach challenges with more calm.

Third, it improves your emotional well-being. Taking time for silence allows you to connect with your inner self. This practice fosters a sense of emotional stability that can carry through the rest of your day. You're not starting your day already frazzled and overwhelmed.

For me personally, I've noticed that on days when I skip these few minutes of silence, I feel off-balance all day—like I'm constantly playing catch-up. But when I honor this small ritual, I move through my day with more intention and less reactivity.

How to Create a Simple Silent Morning Practice (Even If You're Busy)

The beauty of this practice is that it doesn't require special equipment, extensive training, or hours of your time. Here's how to get started with your own silent morning ritual:

Step 1: Wake up just 15 minutes earlier than usual.

I know, I know—sleep is precious. But we're talking about just 15 minutes here. If you typically wake up at 6:30, try setting your alarm for 6:15.

If you're worried about disturbing your sleeping partner, consider using a silent alarm (like a vibrating fitness tracker) or phone alarm with headphones.

And if you live with early risers, it's worth having a quick conversation to let them know what you're doing. A simple "Hey, I'm going to be taking a few minutes of quiet time in the mornings" can prevent confusion or hurt feelings when you're not immediately responsive.

Step 2: Create a calm environment.

Find a quiet spot in your home where you can sit comfortably without distractions. This could be a corner of your bedroom, a comfortable chair in the living room, or even your kitchen table before anyone else is up.

The key is to turn off your phone during this time. Not on silent—actually off (or at least in airplane mode). You can bring your journal and coffee if you'd like, or wrap yourself in a cozy blanket if it's chilly.

Step 3: Get quiet.

This is the simplest yet most profound step. Just be silent. You can use this time to listen to the sounds of your home stirring awake, to observe your thoughts without judgment, or simply to breathe.

You might do a short meditation if that appeals to you, or jot down a few thoughts in your journal while enjoying your coffee. There are no set rules here. The essential thing is that you spend this time without talking and without electronic noise.

I personally like to use this time to mentally map out my day, identifying the one or two most important tasks I need to focus on. Some mornings I just sit and breathe. Other mornings I write down a few thoughts or ideas that come to me in the quiet.

Small Habit, Big Impact

What I love about this practice is that it's so simple, yet so effective. You don't need to overhaul your entire morning or wake up hours earlier. You just need to create a small pocket of silence before the demands of the day begin.

Starting your day with even just 5-10 minutes of silence is a powerful way to enhance your mental clarity, reduce stress, and improve your emotional well-being. It's one of those small habits that can have an outsized impact on your quality of life.

If you're feeling overwhelmed by all the "perfect" morning routines out there, I encourage you to try this simpler approach. No pressure to meditate for an hour or journal three pages or run five miles before breakfast.

Just silence. Just a few minutes. Just for you.

I'd love to hear if you give this a try and how it works for you. Or if you already have a silent morning practice, what does it look like? Reply to this email and let me know.

Here's to starting our days with a little more peace and a lot less Instagram pressure.

🗂️ The Resource Roundup

🎉 Rich in Celebrations: This uplifting piece explores the importance of celebrating small and big wins alike, and how intentionally marking milestones can boost happiness, motivation, and a sense of abundance.

✅ Beyond Project Thinking: How to Get Things Done: Carl Pullein discusses why traditional project thinking can hold you back and shares actionable advice for shifting your mindset so you can actually finish what you start.

😀 3 Things the Happiest People Do Every Day: Eric Barker reveals three science-backed habits practiced by the happiest people—simple daily actions you can adopt to boost your mood and overall satisfaction with life.

Thanks for reading.

Talk soon!

Cheers,

Steve Scott 

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