1. Wake Up Intentionally

I admire those who jump out of bed and hit the ground running. But if you're like me, you prefer slower mornings that allow you to wake up at a gentler pace. Unfortunately, this can lead to wasted time scrolling and meandering through the morning without intentionality.

In search of a healthy daily rhythm, I've found a few things that help set the tone for the day:

-Doing gentle exercises to get the blood flowing

-Drinking a full glass of water before coffee or tea

-Stepping outside for a few deep breaths

-Playing worship music in the background

-Spending 10 minutes in prayer, starting with thanksgiving and praise

It's amazing how these small steps set your daily rhythm without making you feel rushed or pressured. Not only are they doable in less than 30 minutes, but they are also beneficial in keeping your stress at bay. Try any or all of them for a better mood and motivation.

Photo credit: ©GettyImages/Halfpoint Images

2. God's Voice First

Reaching for your phone first thing in the morning is one main reason you might feel anxious or stressed throughout the day. Even subliminal messages can stick with us, creating a lingering sense of unease.

Let God's voice be the first one you hear. Through prayer, worship, and His Word, hear what He has to say. Commit your day to Him and ask Him to direct your steps. The more time you spend with the Lord, the better. If needed, set your alarm an hour early and commit that time to Bible study and journaling. If you're pressed for time, listen to a Bible app as you drive to work. Repeat the Scriptures aloud, letting them calm your mind and ease the tension. Memorize verses to take with you throughout the day and recite them anytime you feel the beginnings of stress and anxiety. Here are a few short verses to carry with you:

"My sheep hear my voice, and I know them, and they follow me." (John 10:27 ESV)

"Call to me and I will answer you, and will tell you great and hidden things that you have not known." (Jeremiah 33:3 ESV)

"I will instruct you and teach you in the way you should go; I will counsel you with my loving eye on you." (Psalm 32:8)

3. Nutrition Matters

Thinking back to adolescence, I cringe at what I put into my body. Most days, I skipped breakfast and had chips and a Diet Coke for lunch. Rarely did I consider how poor nutrition was affecting my health and mindset.

When seeking better daily rhythms, consider how your diet might be affecting you. Try minimizing stimulants and focus on wholesome foods and beverages packed with nutrients. Drink plenty of water to stay hydrated and fuel your body regularly.

1 Corinthians 6:19-20 is a passage many of us have heard yet fail to put into practice. It says, "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies."

Honoring the Lord with our bodies includes what we put into them. And what we put into them can help us manage stress and find rest. Nutrition matters, so spend some time dialing in the best foods for your body. It will make all the difference in how you approach the day.

4. Remember to Breathe

I remember being a young mom and feeling like I could barely catch my breath. It seemed I was pulled in 10 different directions without a breather in between. Even now that my kids are grown, I find myself holding my breath as I work or breathing shallowly throughout my day.

Daily rhythms that help manage stress include deep breathing exercises such as box breathing, also known as square breathing. This exercise involves inhaling through your nose for four counts, holding your breath for four counts, exhaling for four counts, and holding your breath once more before repeating the process. It can be practiced any time you feel stressed or anxious and is even helpful for falling asleep at night.

Another simple, powerful breathing exercise is inhaling deeply as a symbol of receiving God's strength and exhaling slowly as a symbol of releasing your cares to Him. When combined with prayers, praises, and petitions, breathing is a wonderful way to connect with the Lord and disconnect from stress.

5. Sunshine Is Medicine

They say most people are deficient in Vitamin D, and it's no wonder. We live most of our lives indoors, sitting in front of our computers, televisions, and phones. But getting enough fresh air and sunshine is essential in forming daily rhythms that reduce stress and promote rest.

If you spend most of your time inside, consider adding more outdoor activities to your routine. Walk around the block, plant a small garden, join a running club, or have a Bible study on your back patio.

God created the sun not only to govern the day but also to enhance our well-being. Sunshine boosts our immune system, promotes heart health, and regulates our sleep cycles. So, step into the sun and make it a new daily rhythm for greater joy, peace, and relaxation.

6. Scroll Less

One of the most beneficial daily rhythms you can incorporate is putting your phone down. Turn it off, leave it in another room, silence the notifications, and discover more peace. Think about the old days when phones were attached to the wall. We couldn't take them with us or use them for anything other than making phone calls.

To manage stress, make intentional strides to stop scrolling and start living in the present moment. Allow yourself to feel bored, with nothing to do! Giving our minds a break from the constant stimuli is so healthy. Use your time to intercede for others, work on a fun hobby, or spend time with your loved ones.

Treat your phone like a phone, using it to contact people when needed and not for endless hours of entertainment. This daily rhythm will change your world!

Photo credit: ©Jonathan Borba/Unsplash

7. Change Your Evening Routine

How do you typically spend your evenings? If you're like most, you finish the dinner dishes, get the kids to bed, and sink into the couch for a few hours of binge-watching. This often includes snacking, scrolling, and numbing out until bedtime. I get it. Having a few hours to do absolutely nothing sounds wonderful at the end of a taxing day. But how does our evening routine play into our stress levels and lack of rest?

You've probably heard how the light from our phones can disrupt sleep. And you've likely heard how too much TV before bed can cause insomnia. While there are practical things that affect our rest, there are also Spiritual things to keep in mind. Is what we're watching, hearing, or consuming offensive to the Lord? Is it cultivating darkness in our spirit?

These things can cause anxiety throughout the night, especially as our brains process the information. Our dreams become littered with random images that cause restlessness and discomfort. We might fall asleep quickly, only to wake up frustrated or fearful.

Changing your evening routine might be the best thing you can do for deeper rest. Start with a 20-minute goal, counting backwards from your bedtime. For example, if you typically go to bed at 10 p.m., set an alarm for 9:40 and turn off all media (including your phone). Use that time to pray, read your Bible, or practice deep breathing. See how this new daily rhythm changes your sleep pattern and leads to a calmer, less-stressed life.

Here Are More Resources for Your Journey:

A Prayer When You Need to Step Away from Stressors in Your Life

4 Ways to Overcome Stress Biblically

7 Signs You're Neglecting Your God-Given Need for Rest

Related Resource: Why Transitions Trigger Stress in the Brain (Even Good Ones) and How to Cope

Fall is a season of change — kids head back to school, leaves begin to turn, and new routines take shape. But while transitions can be exciting, they can also stir up anxiety. What do I let go of? Where do I go next? Will God really be with me in this new land?

In this week’s episode of Breathe: the Stress Less Podcast, Bonnie shares a tender story from her own life — launching one son into college, preparing another for his final years at home, and sensing God’s invitation to step into a new season for herself. Through scripture, science, and soul care, she explores how to face transitions not with fear, but with courage and peace. If this episode brings peace to your season of life, be sure to follow Breathe on Apple or Spotify so you never miss an episode!

1. Wake Up Intentionally

I admire those who jump out of bed and hit the ground running. But if you're like me, you prefer slower mornings that allow you to wake up at a gentler pace. Unfortunately, this can lead to wasted time scrolling and meandering through the morning without intentionality.

In search of a healthy daily rhythm, I've found a few things that help set the tone for the day:

-Doing gentle exercises to get the blood flowing

-Drinking a full glass of water before coffee or tea

-Stepping outside for a few deep breaths

-Playing worship music in the background

-Spending 10 minutes in prayer, starting with thanksgiving and praise

It's amazing how these small steps set your daily rhythm without making you feel rushed or pressured. Not only are they doable in less than 30 minutes, but they are also beneficial in keeping your stress at bay. Try any or all of them for a better mood and motivation.

Photo credit: ©GettyImages/Halfpoint Images

2. God's Voice First

Reaching for your phone first thing in the morning is one main reason you might feel anxious or stressed throughout the day. Even subliminal messages can stick with us, creating a lingering sense of unease.

Let God's voice be the first one you hear. Through prayer, worship, and His Word, hear what He has to say. Commit your day to Him and ask Him to direct your steps. The more time you spend with the Lord, the better. If needed, set your alarm an hour early and commit that time to Bible study and journaling. If you're pressed for time, listen to a Bible app as you drive to work. Repeat the Scriptures aloud, letting them calm your mind and ease the tension. Memorize verses to take with you throughout the day and recite them anytime you feel the beginnings of stress and anxiety. Here are a few short verses to carry with you:

"My sheep hear my voice, and I know them, and they follow me." (John 10:27 ESV)

"Call to me and I will answer you, and will tell you great and hidden things that you have not known." (Jeremiah 33:3 ESV)

"I will instruct you and teach you in the way you should go; I will counsel you with my loving eye on you." (Psalm 32:8)

3. Nutrition Matters

Thinking back to adolescence, I cringe at what I put into my body. Most days, I skipped breakfast and had chips and a Diet Coke for lunch. Rarely did I consider how poor nutrition was affecting my health and mindset.

When seeking better daily rhythms, consider how your diet might be affecting you. Try minimizing stimulants and focus on wholesome foods and beverages packed with nutrients. Drink plenty of water to stay hydrated and fuel your body regularly.

1 Corinthians 6:19-20 is a passage many of us have heard yet fail to put into practice. It says, "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies."

Honoring the Lord with our bodies includes what we put into them. And what we put into them can help us manage stress and find rest. Nutrition matters, so spend some time dialing in the best foods for your body. It will make all the difference in how you approach the day.

4. Remember to Breathe

I remember being a young mom and feeling like I could barely catch my breath. It seemed I was pulled in 10 different directions without a breather in between. Even now that my kids are grown, I find myself holding my breath as I work or breathing shallowly throughout my day.

Daily rhythms that help manage stress include deep breathing exercises such as box breathing, also known as square breathing. This exercise involves inhaling through your nose for four counts, holding your breath for four counts, exhaling for four counts, and holding your breath once more before repeating the process. It can be practiced any time you feel stressed or anxious and is even helpful for falling asleep at night.

Another simple, powerful breathing exercise is inhaling deeply as a symbol of receiving God's strength and exhaling slowly as a symbol of releasing your cares to Him. When combined with prayers, praises, and petitions, breathing is a wonderful way to connect with the Lord and disconnect from stress.

5. Sunshine Is Medicine

They say most people are deficient in Vitamin D, and it's no wonder. We live most of our lives indoors, sitting in front of our computers, televisions, and phones. But getting enough fresh air and sunshine is essential in forming daily rhythms that reduce stress and promote rest.

If you spend most of your time inside, consider adding more outdoor activities to your routine. Walk around the block, plant a small garden, join a running club, or have a Bible study on your back patio.

God created the sun not only to govern the day but also to enhance our well-being. Sunshine boosts our immune system, promotes heart health, and regulates our sleep cycles. So, step into the sun and make it a new daily rhythm for greater joy, peace, and relaxation.

6. Scroll Less

One of the most beneficial daily rhythms you can incorporate is putting your phone down. Turn it off, leave it in another room, silence the notifications, and discover more peace. Think about the old days when phones were attached to the wall. We couldn't take them with us or use them for anything other than making phone calls.

To manage stress, make intentional strides to stop scrolling and start living in the present moment. Allow yourself to feel bored, with nothing to do! Giving our minds a break from the constant stimuli is so healthy. Use your time to intercede for others, work on a fun hobby, or spend time with your loved ones.

Treat your phone like a phone, using it to contact people when needed and not for endless hours of entertainment. This daily rhythm will change your world!

Photo credit: ©Jonathan Borba/Unsplash

7. Change Your Evening Routine

How do you typically spend your evenings? If you're like most, you finish the dinner dishes, get the kids to bed, and sink into the couch for a few hours of binge-watching. This often includes snacking, scrolling, and numbing out until bedtime. I get it. Having a few hours to do absolutely nothing sounds wonderful at the end of a taxing day. But how does our evening routine play into our stress levels and lack of rest?

You've probably heard how the light from our phones can disrupt sleep. And you've likely heard how too much TV before bed can cause insomnia. While there are practical things that affect our rest, there are also Spiritual things to keep in mind. Is what we're watching, hearing, or consuming offensive to the Lord? Is it cultivating darkness in our spirit?

These things can cause anxiety throughout the night, especially as our brains process the information. Our dreams become littered with random images that cause restlessness and discomfort. We might fall asleep quickly, only to wake up frustrated or fearful.

Changing your evening routine might be the best thing you can do for deeper rest. Start with a 20-minute goal, counting backwards from your bedtime. For example, if you typically go to bed at 10 p.m., set an alarm for 9:40 and turn off all media (including your phone). Use that time to pray, read your Bible, or practice deep breathing. See how this new daily rhythm changes your sleep pattern and leads to a calmer, less-stressed life.

Here Are More Resources for Your Journey:

A Prayer When You Need to Step Away from Stressors in Your Life

4 Ways to Overcome Stress Biblically

7 Signs You're Neglecting Your God-Given Need for Rest

Related Resource: Why Transitions Trigger Stress in the Brain (Even Good Ones) and How to Cope

Fall is a season of change — kids head back to school, leaves begin to turn, and new routines take shape. But while transitions can be exciting, they can also stir up anxiety. What do I let go of? Where do I go next? Will God really be with me in this new land?

In this week’s episode of Breathe: the Stress Less Podcast, Bonnie shares a tender story from her own life — launching one son into college, preparing another for his final years at home, and sensing God’s invitation to step into a new season for herself. Through scripture, science, and soul care, she explores how to face transitions not with fear, but with courage and peace. If this episode brings peace to your season of life, be sure to follow Breathe on Apple or Spotify so you never miss an episode!