The power of a 10-minute default routine

Life has a way of getting chaotic. Busy mornings, unexpected stress, plans that go pear-shaped. That’s exactly why having a default routine is so important.

By “default,” I mean something so built-in to your day that it happens almost without thought, like brushing your teeth.

It’s short, repeatable, and stabilising. Mine is just 10 minutes long and I do it every morning, either before my yoga practice or on its own when time is tight.

The beauty of a short routine like this is that it grounds you, even on the days when everything else feels off-kilter. It becomes a kind of anchor, something you can always come back to. It’s not dramatic or intense, but that’s what makes it powerful. The repetition creates rhythm, and rhythm creates resilience.

Starting with mountain pose

My routine begins and ends with Mountain Pose, a simple standing posture that becomes a personal gauge. Each time I stand in it, I get a sense of where I’m at.

Am I balanced today?

Is there tension in my shoulders?

Has anything shifted since yesterday?

Over time, it becomes a mirror for your body and mind. You learn to notice subtle changes. And it’s in these quiet observations that real progress begins.

Shake it off

After grounding in stillness, I move into shaking down.

It might look a bit funny at first, brushing down your arms and legs, and shaking out your limbs, but it’s surprisingly effective. It’s like brushing away yesterday’s stress or any sluggishness left from sleep. There’s something so satisfying about it, like you're clearing static energy and making space for clarity and movement.

This part of the routine helps energise the body, boost circulation, and shake off the mental clutter. And yes, it’s okay to smile or even laugh through it. That’s part of the point. Movement doesn’t have to be serious to be meaningful.

A gentle wake-up for your joints

Next, I move into joint rotations. Rotations follow the natural growth pattern of muscles tendons and ligaments so you release more effectively when you rotate.

Ankles, knees, hips, shoulders, wrists, slowly and mindfully inviting each area to wake up and move with ease. It’s not about how flexible you are; it’s about connecting with your body exactly as it is today.

Some days things feel smooth, other days they’re creaky. That’s okay. The magic is in showing up.

These rotations aren’t flashy, but over time, they help you feel more fluid and aligned. They bring awareness to places we often ignore, and that awareness helps prevent tension or injury down the line.

Use a mirror so you can see how you’re moving or a window when its dark outside you can see your reflection. (maybe only suitable for an upstairs room so no onlookers!).

Or if you get too critical you can just use a mirror to see your feet - you can observe the alignment of your feet as it’s useful to watch something with your practice. If you are outside and its sunny your shadow can be observed.

Reinvent the mundane

One of the most powerful things about this kind of routine is that it doesn’t have to stay the same. In fact, I encourage you to make it your own.

Light a candle. Focus on your breath. Repeat one move a few extra times because it just feels good.

We often think change comes from doing something big or new, but actually, it’s in mastering the mundane, taking something simple and making it your own, that transformation really begins.

This warm-up becomes your signature rhythm. Yours to shape, yours to rely on.

Fun beats discipline

If I could give just one piece of advice, it would be this: make it enjoyable.

The minute something becomes a chore, it’s much harder to stick to. But if it feels good, or even just a little uplifting, you’ll want to do it again. And again.

We can run out of motivation, willpower, and discipline. But we don’t run out of joy. That’s the secret to keeping up with any practice over time, build it around something that feels nourishing, not punishing.

So that’s it, my 10-minute default routine that I’ve returned to again and again.

Some days it’s a warm-up before a longer yoga practice. Other days, it’s all I have time for. But it always helps me feel more centred, clear, and grounded.

You can watch the full routine in this month’s video blog:

And if you try it, let me know how it feels. I’d love to hear how you’re building your own default routine, especially if life’s been a bit chaotic lately. This might just be your anchor, too.