How To Adjust Your Morning Routine When In States of Dysregulation
WHY YOUR BODY NEEDS A DIFFERENT KIND OF START DEPENDING ON YOUR NERVOUS SYSTEM STATE
Most morning routines promise structure, energy and productivity.
But if your nervous system is dysregulated, a “one-size-fits-all” approach won’t serve you — and might actually make things worse.
Whether you wake up wired, flat or overwhelmed, your body is sending you a message about what kind of support it needs.
A rigid, high-performance routine may feel impossible in one state and overstimulating in another.
This blog helps you adjust your morning rituals based on whether you're in Activation, Depletion or Overload — so you can meet your body with the right kind of care, right from the start.
REGULATING YOUR DAY STARTS WITH HOW YOU WAKE UP
The first 30 minutes of your day shape your nervous system for the hours ahead.
If you ignore your state and force your body into a routine that doesn’t fit, you may feel exhausted before the day even begins.
But if you tune into how you feel before reaching for your phone, your coffee or your planner, you can begin the day from a place of presence — not performance.
MORNING ADJUSTMENTS FOR STATES OF DYSREGULATION
In Activation (Sympathetic) — Slow Down and Ground
If you wake up anxious, wired or already thinking ahead, you’re likely in Activation. Your system is mobilized — and needs slowing, not stimulation.
What not to do:
- High-intensity workouts
- Cold plunges or loud alarms
- Immediate to-do lists or phone checks
What to try instead:
- Grounding breath: Inhale for 4, exhale for 6
- Gentle stretching or slow walking
- Calming scent (lavender, sandalwood, vetiver)
- Warm water and soft light before screens
Core intention: Downshift before engaging.
In Depletion (Dorsal) — Gently Reawaken and Reconnect
If you wake up heavy, numb or unmotivated, you may be in Depletion. Your system is collapsed — and needs gentle activation, not pressure.
What not to do:
- Force high energy or fake positivity
- Overload with loud music or multitasking
- Skip movement entirely
What to try instead:
- Sensory stimulation: warm tea, textured blanket, sunlight
- Light breathwork with slow counting
- Music that feels emotionally resonant or comforting
- One micro-task (open a window, brush teeth) to create momentum
Core intention: Coax yourself back online — don’t rush the process.
In Overload (Freeze) — Orient and Simplify
If you wake up feeling stuck, foggy or panicked but paralyzed, you’re likely in Overload. Your system is flooded — it needs containment and clarity.
What not to do:
- Complex routines or long to-do lists
- Stimulating media (news, fast music, intense podcasts)
- Pressure to “feel better” instantly
What to try instead:
- Orient to the room: name 3 objects, touch a surface
- Drink something warm and name each sensation
- Speak one sentence aloud: “I’m here. I’m safe.”
- Focus on one simple action at a time — no multitasking
Core intention: Reduce sensory overwhelm, increase inner coherence.
ADJUSTING DOESN’T MEAN ABANDONING — IT MEANS ATTUNING
You don’t need to throw out your routine — just adapt it.
Ask:
“What state am I waking up in?”
“What does that state need to feel more supported?”
From that place, you can still journal, move or hydrate — but in a way that honors your system instead of overriding it.
WHERE TO START
To get clear on what nervous system state you tend to wake up in, take our Free Nervous System Quiz. You’ll receive tailored insight and morning ritual ideas that meet you where you are.
Explore The statechanged Method Workbook for state specific morning check-ins, movement flows and nervous system rituals to begin your day with awareness and intention.
Looking for tools to customize your start? Our Digital Downloads include breathwork guides, sensory routines and audio supports to ease your body into each day — state by state.