Daily Practices to Incorporate for a Cheerier Morning, Suggested by Psychologists
In today's fast-paced world, starting the day on a positive note can make a significant difference in our overall well-being. Here are seven psychology-backed habits that you can incorporate into your daily routine to help you wake up happier each day.
- Establishing a Consistent Routine Rise early around the same time every day to create rhythm and stability. Step outside for a few minutes to get natural light, which signals your brain to stop melatonin (sleep hormone) production and helps regulate your sleep-wake cycle, making mornings less foggy [1].
- Practicing Gratitude Write down three things you’re grateful for each day. This practice rewires your brain to focus on positives, boosting dopamine and serotonin, which improve mood and long-term happiness by interrupting the hedonic treadmill of always chasing more [3][4].
- Mindfulness and Reflection Spend a few minutes in mindful breathing or gentle reflection without harsh judgment. Happy people differentiate reflection from rumination by calmly reviewing their day and learning instead of replaying stressful thoughts [2][4].
- Physical Activity Incorporate some physical activity in the morning, such as walking outside or light exercise. Physical activity is linked to better mood and energy levels throughout the day [4].
- Planning Your Day Jot down your plan or priorities to create a sense of control and purpose, which can reduce anxiety and increase positive anticipation for the day ahead [1].
- Social Connection Spend a moment connecting with loved ones, even briefly, or engage in social interactions that matter to you. This boosts emotional well-being and helps you feel supported [4][2].
- Maintaining a Consistent Evening Routine Prepare your brain for restful sleep by avoiding caffeine late in the day, having a steady bedtime, and creating a buffer zone between work and sleep to end your day calmly. This leads to better sleep quality and a brighter morning mood [2].
By consistently integrating these habits, you reset your internal clock, foster positive emotions, improve sleep, and cultivate a happier mindset each morning.
Bonus Tips:
- Going for a quick walk can help fuel creativity and raise frequency, as supported by research from The Journal of Alternative and Complementary Medicine.
- The act of focusing on what's exciting and beautiful is a skill associated with gratitude, according to research from the American Psychological Association.
- Leaning into challenges and pushing through the 'flinch' can make one increasingly fearless and capable of handling and doing more, according to research.
Remember, these habits are not one-size-fits-all, so feel free to adapt them to suit your lifestyle. Happy experimenting!
[1] American Psychological Association (2021). Stress in America. https://www.apa.org/news/press/releases/stress/2021/stress-in-america [2] Greater Good Science Center (2021). The Science of Happiness. https://greatergood.berkeley.edu/science_of_happiness [3] Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389. [4] Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5-14.
- To fuel creativity and boost frequency, consider adding a short walk to your morning routine, as suggested by research from The Journal of Alternative and Complementary Medicine.
- By focusing on what's exciting and beautiful, you can develop a skill linked with gratitude, according to research from the American Psychological Association.
- Embracing challenges and pushing through the 'flinch' can help make you increasingly fearless and capable, supported by scientific research.
- Stories about personal growth and self-development can provide valuable insights for your own journey towards happiness.
- Incorporating fitness activities into your lifestyle, such as yoga or running, can help improve your mood and energy levels throughout the day.
- Planning a family outing or gathering can strengthen bonds within your family unit, contributing to overall happiness and well-being.
- Love letters or thoughtful gestures can nurture relationships and deepen emotional connections.
- Shopping for stylish clothing and fashion accessories can enhance self-confidence and contribute to a positive self-image, boosting happiness.
- Experimenting with new recipes and cooking skills in home-and-garden shows or publications can make mealtime more enjoyable and nurturing.
