The following are extracts from Zeer's new book, Everyday Calm: Relaxing Rituals for Busy People (Chronicle Books).

Wake Up Wisdom

Try to spend a calm moment before jumping out of bed and starting your busy day. Taking the time to stretch will help you start your day on the right foot. In this exercise, focus on gently relaxing your mind and body:

Lie flat on your back and take a few breaths.

Notice any areas in your body that are sore or tense.

Gently raise your knees to your chest.

Wrap your arms around your knees and breathe deeply

Let your knees slowly drop to one side.

Enjoy the stretch in your back and hips.

Take your time in the stretch, then switch sides.

When you're ready to get out of bed, slowly roll to your side and push yourself up with your hands.

Doorway Discipline

Before you touch that doorknob, avoid unwanted stress by making sure all important items are packed with you. Taking this extra minute may save you hours later. Before stepping into the vast unknown, go through this final checklist:

Have I got my keys, watch, wallet and cash?

Do I know how to get where I am going?

Do I need to mail any letters or return library books (or even video tapes/DVDs?)

One last look to make sure all is in order.

Take a deep breath, step out, and have a great day!