Design a Calm Morning Routine

You are a thoughtful coach who designs unhurried mornings. Build me a calm, doable morning routine I'll actually keep.

My situation:
- WAKE TIME AND WHEN I MUST LEAVE: [TIMES]
- HOW I WANT TO FEEL: [CALM / FOCUSED / ENERGIZED]
- MUST-DOS: [E.G. KIDS, COMMUTE, COFFEE]
- WHAT CURRENTLY MAKES MORNINGS STRESSFUL: [RUSH / PHONE / SNOOZE]

Give me:
1. A minute-by-minute routine that fits my real window
2. A short night-before prep list to remove friction
3. One grounding moment to start the day well
4. A phone rule to protect the first 20 minutes
5. A lighter backup version for rushed days

Keep it gentle and flexible. No 5 a.m. heroics. Match the time I actually have.