How to Create a Quiet Time Routine

How to Create a Quiet Time Routine

Written by Michael D. Erickson LPC

In our fast-paced, always-connected world, the ability to slow down and be present is becoming increasingly rare—and incredibly valuable. One of the most grounding and restorative tools I recommend to my clients is establishing a quiet time routine. Quiet time isn’t just about being silent; it’s about being intentional with your inner world. Whether you're seeking mental clarity, emotional regulation, spiritual connection, or simply a break from the noise, a quiet time routine can provide structure and healing.

Step 1: Clarify Your Intentions

Before you begin, ask yourself:

• What do I need from quiet time?

• Is it emotional reset? Spiritual connection? Mental clarity?

Clarifying your goal will help shape your practice. For some, it may involve prayer or meditation; for others, it’s journaling or simply sitting in stillness. There’s no wrong way—what matters is that it serves you.

Step 2: Choose a Consistent Time

Routines are most effective when they’re predictable. Choose a time in the day when you’re least likely to be interrupted—often early morning or just before bed.

• Morning quiet time can set the tone for the day, helping you feel centered.

• Evening quiet time can promote relaxation and deeper sleep.

Start with just 5–10 minutes, and build from there.

Step 3: Designate a Quiet Space

Find a spot where you feel safe and undistracted. It doesn’t have to be fancy—a corner with a chair, a cushion, or even a part of your bed will work. Consider adding calming elements like:

• Soft lighting or a candle

• A plant or natural element

• A blanket or item of comfort

This space should feel like an invitation to slow down.

Step 4: Incorporate Mindful Practices

Your quiet time can include one or a combination of the following practices:

• Deep Breathing or Meditation: Helps calm the nervous system and increase present-moment awareness.

• Journaling: Write freely about your thoughts, feelings, or use prompts (e.g., “What do I need today?”).

• Prayer or Spiritual Reading: For those who are faith-based, this can provide guidance and grounding.

• Gentle Movement: Such as stretching or yoga to release tension and reconnect to the body.

• Gratitude Practice: Write down 3 things you're grateful for—this rewires the brain toward positivity.

Step 5: Protect the Time (and Your Boundaries)

Let family members or housemates know that this is your time for stillness. Turn off devices or use “do not disturb” settings to minimize distractions.

You are modeling self-care and boundaries—not just for yourself but potentially for others around you.

Step 6: Reflect and Adjust

After a week or two, take a moment to reflect:

• How do I feel before and after quiet time?

• What practices feel most nourishing?

• What’s getting in the way?

It’s okay to adjust your routine. Quiet time should serve you, not become another obligation.

Final Thoughts

As a therapist, I see the benefits of quiet time in real, measurable ways. Clients often report feeling more grounded, emotionally regulated, and mentally clear. It becomes a safe place to reconnect with themselves amid the demands of life. Think of it as a gift you offer yourself—one that can be as simple or as deep as you need it to be.

You don’t need perfection to begin. You only need a willingness to pause and listen.