If you’ve ever been accused of getting up on the wrong side of the bed in the morning, don’t be so quick to dismiss it. Starting off on the right foot may actually be the key to keeping your mood and energy up all day. (But, no, for most of us, it probably doesn’t matter if you exit your bed from the right or left side.)
“Paying attention to your mood in the morning can have lasting impacts on the rest of your day,” says Rebekah Tennyson, a clinical psychologist for the National Health Service in Oxfordshire, England. “Giving yourself the time and space to check in with and look after yourself will make sure you’re set up for the day ahead in the best way possible.”
Here’s what Dr. Tennyson and other mental health experts do first thing in the morning to start their days on a positive note.
1. Think About What They’re Looking Forward To
“I set my alarm for slightly earlier than I want to be up and lie still for a minute or two,” says Kate Mason, a clinical psychologist based in Worcester, England. “I take some deep breaths and think of three things I’m looking forward to today.”
It could be anything from a coffee and breakfast in peace to an episode she plans to watch on Netflix that evening — it definitely doesn’t have to be anything major, she adds.
2. Keep Notifications Turned Off
Another nonnegotiable for Dr. Mason’s morning routine is keeping cell phone notifications turned off. She takes this precaution to avoid checking messages or social media. “I have a bedtime mode on my phone, where from 10 p.m. until 8 a.m. I don’t get any notifications,” she says.
Checking emails or social media first thing in the morning can increase your chances of experiencing negative feelings like
stress, frustration,
overwhelm, or insecurity that affect the rest of your day.
3. Start the Day in Bed
“I’ve developed habits that I do before I even get out of bed in the morning,” says Paula Gill Lopez, PhD, an associate professor of psychological and educational consultation at Fairfield University in Connecticut.
These include setting a carefully considered intention for the day, doing physical therapy exercises, reading the Verse of the Day on the Bible App, and reviewing her calendar. “I also send a short uplifting text of gratitude or cheer to someone (and myself),” Dr. Lopez says.
Self-affirmations — brief statements that affirm your core values, strengths, and self-worth — can help improve mood, motivation, and well-being in small but meaningful ways, according to a research review and analysis.
Some examples include: “I am enough exactly as I am,” “I am more than my productivity,” or “I will speak to myself with kindness today.”
4. Hit the Pavement
Joshua Coleman, PhD, a psychologist in private practice in the San Francisco Bay Area, starts each day with a swim. “It’s the first thing I do in the morning,” he says. “It clears my head and puts the day in front of me in focus.”
Exercise triggers the release of “feel-good”
hormones and
neurotransmitters such as
endorphins,
serotonin, and
dopamine, which help reduce stress and balance mood. Besides starting your day on a positive note, having a regular exercise routine can have meaningful, long-term benefits for mental health and cognition.
And if
swimming isn’t your thing, don’t sweat it. Almost any form of physical activity, including
walking,
dancing,
cycling, or
strength training, will work.
A tip from Dr. Coleman: if you want to get into an a.m. exercise routine but doubt you’ll have the motivation, just get started — it’s the hardest part. He often commits to a small goal, such as 10 minutes of swimming. “It’s rare that I stop after 10 minutes, so this usually helps get me out the door,” he says.
5. Make Time for Yoga (a 15-Minute Practice Can Deliver Big Benefits)
Mason says a 15-minute morning yoga practice is another routine that helps start her day off the right way. But she often finds it’s tough to get out of bed in time to fit it in. Her solution: “I put my yoga mat next to my bed [the night before], so all I have to do is roll out of my bed onto my mat.” She presses play on her favorite YouTube yoga routine, then she’s ready to go. “Doing yoga in the morning brings me peace and takes off some of the pressure the rest of the day,” she says.
Studies consistently show
yoga — and other mind-body practices like
meditation — improve mood and overall well-being.
With yoga, specifically, research suggests that healthy adults and people with
depression or
anxiety can benefit from yoga. Stress and
anxiety tend to dissipate after a single short session as well as with consistent practice. Shorter sessions — say 15 to 20 minutes — are about equally as helpful as longer sessions. However, yoga sessions of 50 minutes or more tend to be more beneficial for people with
depression.
6. Move in Meaningful Ways
Getting moving first thing in the morning is also important for Seth J. Gillihan, PhD, a clinical psychologist in private practice in Ardmore, Pennsylvania, and medical reviewer for Everyday Health. His morning routine includes a 15-minute core workout to help keep his back healthy, then a 20- to 30-minute walk on the nature trail near his home.
“I often have a good bit of anxiety in the morning, and getting moving and spending that time in nature can help me direct the anxious energy and find more grounding,” he says.
Research backs up nature’s mood-boosting potential. In fact, spending more time
outdoors may help alleviate
stress,
anxiety, and
depression while promoting relaxation, cognitive function, and working
memory, among other benefits.
7. Check In
Tennyson starts her day with a self-check-in, asking herself: How am I doing? How am I feeling? Am I trying to override certain feelings I am definitely feeling?
“Being able to recognize things like ‘I’m more irritable today’ rather than thinking ‘That person is really annoying today’ is going to impact our interactions,” she says. It can be difficult to recognize our own emotions, she notes, but it nearly always helps when we do.
Rachel Green
Rachel Davis
Derek Schulz
Sophia Martinez
Dr. Amara Okafor