Introduction
How you start your morning shapes your mood for the whole day. A morning spent rushing after the alarm and checking your phone first thing creates a completely different day from one that begins with a small routine just for you. Here are five simple morning habits, recommended by mental health professionals, that you can do in about five minutes.
Key Points
Routine 1: Put off your phone for 30 minutes
Don't check your phone for the first 30 minutes after waking up. When the first thing you see in the morning is news, social media, or email, your day starts on someone else's agenda. Instead, tune in to your own thoughts and feelings first.
Routine 2: 10 minutes of sunlight
Getting 10 minutes of natural light after waking up boosts serotonin production and resets your body clock. Throw open the curtains and stand by the window, or, if you can, step outside for a walk.
Routine 3: One line of gratitude
Write down or think of "one thing I'm grateful for today." There's no need to force yourself to find something grand — small things like "a warm blanket" or "a good cup of coffee" are more than enough.
Routine 4: 5 minutes of meditation or breathing
Five minutes of morning meditation (focusing on your breath) increases your stress tolerance for the day. If meditation feels hard, ten deep breaths work just as well.
Routine 5: Set an intention for the day
Write one line: "Today I will ___." Not a big goal, but a small intention like "Today I'll be kind to my coworkers" or "I'll eat lunch slowly" gives your day a sense of direction.
Research Evidence
Research shows that people with a morning routine have better stress-coping skills and higher life satisfaction (Journal of Health Psychology, 2018). Many studies also show that exposure to natural light in the morning reduces depressive symptoms and improves sleep quality. Multiple studies have repeatedly confirmed that practicing gratitude significantly increases happiness in just two weeks.
How to Practice
- Set your alarm five minutes earlier and use those five minutes for yourself.
- Pick just one of the five and start this week.
- Once one becomes a habit, add the next one.
- Keeping it up on weekends makes it even more effective.
Applying It in Daily Life
Prepare tomorrow's routine before bed (set up a meditation app, leave your gratitude journal by the bed). A morning routine you share with your family is great too. It doesn't have to be perfect — if you skip a day, just start again the next day.
Cautions
- Your morning routine shouldn't become a new source of stress. Start with what you can do without pressure.
- Let go of the perfectionism of "I have to do all five." Doing just one is enough.
- Getting up early when you haven't slept enough backfires. Sleep comes first.
A Word from Mindy
A good day starts with a good morning. Tomorrow morning, instead of reaching for your phone, try saying to yourself, "Here's to me, who'll do my best again today." A small morning routine can change your day, and your days can change your life. Mindy will be with you every morning.