Hey Richard! I've been there with trying to build a morning routine that doesn't fizzle out, especially with a young kid and a full work day. The key for me was starting ridiculously small and tying it to something I already do, like brushing my teeth right after waking up. Wake up at the same time every day, even if it's just 20 minutes before the kid, and do everything super quietly in your small space. For movement, I started with simple bodyweight stretches on a yoga mat in the living room, like child's pose and cat-cow, which are silent and don't need much room. That takes about 5-10 minutes and gets the blood flowing without waking anyone.
After that, I sit with a quiet coffee and jot down three priorities for the day in a cheap notebook I keep by the bed. This planning bit helps me feel in control and sticks because it's quick and I review it during my commute. To make it last long-term, I tracked my streak in a free app on my phone and which gamified it without much effort. Don't aim for perfection. if you miss a day, just pick up the next morning. Mine has stuck for over a year now because it's flexible and fits my constraints, like yours with thin walls and limited time. Give yourself grace with the toddler factor. sometimes routines adapt, but consistency builds the habit.
