This Morning Routine Will Improve Your Mood
We've all experienced the "morning struggle." The alarm sounds, you hit snooze too many times, and before you know it, you're rushing out the door feeling less than ready to conquer the day ahead. Although it is hard, as a mental health counselor, I find stability in the every day to be powerful, especially in improving your mental health. Believe it or not, creating a simple morning routine could change the trajectory of your day by positively impacting your mood, productivity, and overall well-being in the coming hours.
Hi, I’m Katie Minesinger, a licensed mental health counselor, and I am here to share a few research-backed steps to add to your morning routine designed to boost your mood and help you feel more grounded and energized. Let’s Begin.
Limit Decision Fatigue
Have you ever had a morning where, before you even slip your feet into your slippers, your mind has already begun to spin with all the tasks to complete that day? Or is your mind more of a slow progress to a sudden overwhelm once the caffeine sinks in? Either way, that can instantly cause overwhelm and stress, shooting adrenaline and cortisol through your body (which is already high in the morning) before your day has even started. Is there a way to not have Just Another Manic Monday? Glad you asked because there is.
Starting your day with predictability can help reduce the mental clutter that leads to stress and anxiety. When your brain expends extra energy to make decisions, you may experience a concept known as decision fatigue. When you know what to expect each morning, you are reducing the likelihood of experiencing decision fatigue, which, as a result, frees up mental energy for more important tasks you will encounter throughout the day. Carving out 5-10 minutes in the evening to prepare for the next day can help prevent that cognitive overload in the morning.
Routines foster a sense of control and predictability, which are protective factors against stress and anxiety. According to a study published in Personal Excellence, the benefits of routines are many, including decreased stress, more restful sleep, and improved physical and mental health. What this means is that your perfectly crafted morning routine can actually prepare you mentally and physically for the day ahead. Ah hah! Success!
Wake Up at the Same Time Every Day
Yes, you read that correctly. Every day, even on the weekends. Easier said than done, I know. No more chaotic mornings or guessing when you’ll actually roll out of bed. Set the daily alarm and create consistency. Before you know it your mood, energy, and overall ability to be a human before 9 AM will have all gotten a serious upgrade. What’s not to love? Still need some more convincing? Let’s see what your body’s biological clock has to say about it.
Your circadian rhythm is your body’s natural 24-hour internal clock that controls your sleep-wake cycle. Consistency in your wake-up time can help regulate your circadian rhythm. According to an article published by Harvard Medical School, an irregular circadian rhythm can have a negative effect on a person’s ability to sleep and function properly, and can result in a number of health problems, including mood disorders such as depression, anxiety, bipolar disorder, and seasonal affective disorder. When you wake consistently daily, your body releases hormones like cortisol and melatonin at the correct times, improving mood during the day and better sleep quality at night. Give it a try and see for yourself!
Wake Up with Intention
When the alarm goes off, do you head to check social media or reply to a work email right away? We are all guilty of it. While doing so may cause a hit of dopamine, these actions can also spike cortisol levels (the body’s stress hormone). Instead, put the phone aside and take a few quiet minutes to check in with yourself. Set an intention for the day and take a moment to be mindful. Assess what is to come from the day ahead. According to a study published in Health meditative practices are a common element in morning routines, and for good reason. We know that deep-breathing exercises, including “paced breathing” (inhaling for four counts and exhaling for six), can improve mood, lower blood pressure, and boost other markers of heart health. This simple mental shift can reduce anxiety and help you feel more in control of the day ahead. When you begin your day with intentional actions, you prepare your brain for productivity.
Let the Light In
Raise your hand if the first light you see in the morning is typically your phone screen amidst your dark blackout curtain bedroom. *Raising my own hand*. Your brain might actually thank you if you ditch the phone and step into the sunlight instead.
Exposure to morning sunlight regulates your circadian rhythm, boosts serotonin levels, and supports better sleep at night. Morning light exposure can be associated with better mood and lower levels of depression. In an article published by Plos One, research suggests that morning light therapy is efficacious for treating mood disorders such as seasonal and nonseasonal depression. These findings suggest that morning light has good potential for the treatment of trauma-related disturbances in mood and arousal. Additionally, in an article published by Harvard Medical School, circadian rhythms largely depend on light exposure. To get these benefits, simply open the curtains or step outside for a few minutes. Even on cloudy days, natural light has a powerful effect on mood and alertness.
Hydrate
Do you stumble out of bed and head straight to the coffee pot, hoping for a morning pick-me-up? I would imagine the answer is yes for a lot of us. Before coffee, before emails, before food - I am going to challenge you to drink a glass of water. Drinking water in the morning wakes me up faster than a double shot of espresso AND makes me feel like a functioning human before 8 AM. Who wouldn’t love that every day? This simple action can create a big difference in the day ahead.
After 6-9 hours without water, your body wakes up dehydrated. Being dehydrated can negatively affect mood, energy, and cognitive performance throughout the day. In a study published by The Journal of Health Care Organization, researchers found that water intake can enhance nutrients to the brain, clear toxins from the body and inflammatory substances, and provide an energy source for the brain. All of which, decrease psychological distress and anxiety. Consuming water during a busy day can be difficult, so start in the morning!
Move Your Body
Let’s be honest. Who wants to roll out of bed and head straight to the gym? Not many of us. Rest assured that you don’t have to add “exercise” to your morning routine. We don’t need to say we ran 5 miles before 6 AM (although kudos to those who do!) - we just have to move a little, sweat a little, and fight the urge to hit the snooze button and crawl back into bed. The most challenging movement of all!
Although we may not WANT to move our bodies in the morning, doing so can increase endorphins, which can improve mood, lower stress, and enhance our overall sense of well-being. Exercise in the morning doesn’t have to take an hour; instead, aim for anywhere between 10-30 minutes of movement. Exercises such as light stretching, a short bodyweight workout, brisk walking, or doing yoga are great examples of quick and easy ways to get blood flowing. Personally, I like to start my day with a walk outside first thing in the morning.
Start Small, Stay Consistent
We all know change is hard, creating a routine is hard, and trying new things is hard. It’s easier said than done, but the good news is that a morning routine doesn’t require perfection—just consistency. Discover what works for you and stick with it! Incorporating even a few minutes of a routine into your morning can shift your mindset, improve resilience, and help you feel more in control of your day. Start with one or two habits, and gradually build the rest over time. Changing your morning routine may have greater benefits on your life than you once thought. Are you up for the challenge?
Written by: Katie Minesinger MA, LPC, NCC
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The dark side of daylight saving time: Why can an hour time change in spring disrupt our body, sleep, and mental health? (2023). Harvard Men’s Health Watch, 27(8), 1-7. https://www.health.harvard.edu/staying-healthy/the-dark-side-of-daylight-saving-time
