This Morning Routine Will Improve Your Mood
How To Start The Day Happy and Stress-Free
You wake up in the morning and immediately check your phone, email, and socials. You've got a million things to do today, and you want to get them all done while having a chill morning, eating something healthy for breakfast, and maybe even taking a nice warm shower! But then you realize something is already brewing, but it’s not the coffee—you're already anxious and stressed. What happened? You just woke up and are barely out of bed!
It could be that you didn't have time for your morning routine, or, like many of us, perhaps you don’t yet have a morning routine (special acknowledgment to the parents out there, especially the parents with young children… there is hope for ya’ll, too. It’s just the early years can sometimes be the hardest for self and soul care, so just getting enough rest is one of the best things we can do for our self and soul care during this time! ). So for those of you lucky enough to have a morning without young humans needing us to meet their every need, let’s talk about how a morning routine can help you feel more relaxed, focused, and ready for the day ahead. Taking time for yourself in the morning is essential so you don't feel burnt out and overwhelmed at work or in your day.
Would you believe us if we told you there was a way to improve your mood every morning? A way to make each day better in manageable ways? And what if we told you that all it took was a few simple steps?
It’s not always easy, and it takes some sustained effort. But with these four steps, we promise that your mornings will be brighter and lighter than ever.
Why is Morning Routine Important?
Establishing a morning routine is crucial because it does not just improve your mood. It also creates a positive impact on your mental health in several ways:
It starts the day with increased positivity. When you engage in activities that you enjoy, your morning routine can help set a positive tone for the rest of the day. You can feel good about yourself.
It helps you to focus, which leads to productivity. By prioritizing essential tasks early in the day, you can feel more productive and accomplished, leading to a positive mood.
It helps reduce stress. Stress can negatively impact our mood and affect our work and our relationship with others. You can reduce stress and improve your overall mood by taking time for self and soul-care activities such as meditation, yoga, stretching, or journaling.
So what should my morning routine look like?
Did you know the quality of your day is directly related to the quality of your morning? A recent study found that people who woke up feeling tired and groggy were more likely to be depressed and have lower self-esteem than those who started their days with a feeling of energy and positivity. Shifting an old dynamic is incredibly hard for anyone of us. You are NOT alone in this. So, if you’ve been in a rut and worry that you can’t do it, that’s totally normal. We’re here to motivate, educate and inspire you and tell you that you can, in fact, change an old, unhelpful behavior. You can create something sacred for yourself and your mornings. We suggest you start with tiny baby steps so you can do it and maintain whatever it is you’d like to add to your mornings. That will make you much more successful over time. But also know we all fall off the wagon. The point is to (re)commit and get back on it. Kind of like Double Dutch…. Don’t overthink about it. Just jump in!
So what can you do to feel more energized and positive in the morning?
Try these five steps:
First, you gotta ensure you're getting enough sleep. It's hard to feel happy when you're worn out! But that doesn’t mean you should oversleep. You need enough time for your body to rest. Usually, that’s about 7-9 hours. For some of us, we’re sleeping waaaay too much, and we wake up tired. If that’s you, and you’re sleeping a lot, try sleeping less (six or seven hours usually does it for me, and if I sleep more, I am way more tired when I wake up, and it stays with me through the day!)
As we’ve all heard, a good breakfast powers you up and gets you ready to seize the day. Eat a healthy breakfast that includes protein and fiber, like eggs and some of your favorite sourdough toast (or oatmeal if you’re gluten-free!). This will keep your blood sugar levels stable throughout the day, which can help prevent mood swings and cravings for sugary or salty snacks later on. If you are the type who wakes up and is not at all hungry, eat a banana or have a bite of an avocado at least. Eating helps your body to “wake up” and lets it know you’re getting ready for the day.
We know it takes a lot of effort, but yes… Exercise! Exercise for a few minutes first thing in the morning to get your blood pumping and release endorphins that make us feel good! Jumping jacks, 1-2 sun salutations, running in place, even if just a few minutes! If you can’t get yourself to do this, build up to it and try to do some simple stretches for a few minutes.
Some people rely on sodas and coffee to spike adrenaline. But drinking plenty of water in the morning is crucial, especially after not drinking for 7-9 hours (think dehydration = tiredness, achy body, brain fog!). Water fuels our brain and helps keep our bodies hydrated, so we stay energized throughout the day without getting thirsty or thirsty for sugary drinks like soda or juice! Some nerdy science for ya: a recent study done reported that “Those who drank 500ml water following an overnight fast, reported 55% improvement in energy levels and 5% improvement in mood, after 90 minutes.” (1).
Sit quietly for five-ten minutes every day before bedtime to help settle your mind. (You may check our blog about mediation.) Just sit with yourself WITHOUT your phone or technology (we know, it’s super hard!). But try to see if you can reflect on the sky, how the trees sway and move, or something else that catches your attention). It’s simpler than you think but also can be super challenging!
If you try these simple steps, the rest of the day will feel lighter, and you will feel a sense of accomplishment and pride in yourself as you continue to build something special just for yourself!
You GOT this!
Resources:
Pross, N. et al. (2014). Effects of changes in water intake on mood of high and low drinkers. PloS one, [online] 9(4), p.e94754.
