A wonderful and constantly expanding canon of research underscores the value of a good starting day. Experts are adamant that practicing simple, accessible practices such as nonjudgmental stream-of-consciousness writing and getting sunlight can significantly improve mental well-being. Finally, they promote simple movements leading to better physical health. Change one or two sustainable behaviors every morning. By infusing these little surprises into your routine you can create these mood-boosting, feel-good moments that can start your day off right.
The idea of a pharmaceutical-grade morning routine has been a popular idea among influencers in the wellness world. According to Dr. Heather McKee, concentrating on single behaviors can yield multiple benefits: “When you focus on a single behavior, you build confidence through quick wins and give your brain the clarity and dopamine hit it needs to automate that action.” This intentional, deliberate approach creates space for personal transformation. It’s refreshing for people, putting them in a better state-of-mind and ready to approach the day with focus.
The Power of Morning Rituals
Mornings can be categorized into three distinct layers: must-do, nice-to-have, and optional. For Maysun Hassanaly, TFI’s Director of Education and Research, this framework helps people focus on what matters most. “On busy days, stick to your must-dos: the simple actions that ground you or energize you. On slower mornings, slip one nice-to-have in or so,” she recommends.
You don’t have to get elaborate with your rituals. Whether through mindfulness practices or intentionally increasing the joy and inspiration in your surroundings, go beyond mere productivity-hacking. As unassuming as they seem, these mini yoga seshes give huge boosts to one’s mood and overall well-being. Consistency is what’s important, of course,” Hassanaly adds, underscoring the positive effect that everyday feel-good moments can have on mental health.
Additionally, since circadian rhythm affects mood, introducing light exposure first thing in the morning is essential. Melatonin production should be suppressed with exposure to outside daylight. It boosts the production of serotonin, which is essential for emotional equilibrium. Study after study has found that most adults require seven to nine hours of sleep each night—truly a third of our lives—to operate at peak efficiency. This underscores the need for good morning routines that make room for more sleep.
The Benefits of Physical Activity
Getting people moving before work or school has shown positive effects as well. Good news—you can do basic exercises such as the “slow” burpee in the comfort of your own home. These moves maximize your fitness without requiring much time at all! Evidence suggests that morning workouts may increase fat burning and lead to stronger sleep quality. They’re the perfect compliment to your commute!
Dr. McKee explains that when people just try to change one specific behavior at a time, they are able to establish new behaviors that stick. Until that new habit starts to feel automatic, you don’t have the mental bandwidth to add the next change,” she says. This move slow to accelerate approach not only builds resilience, but reeducates the body how to move well all day long.
Cold exposure is the second practice to recently receive a big spotlight among health experts. A cold shower in the morning can activate endorphins, giving you a quick refresher to start your day rising and shining. This practice in and of itself begins to activate the parasympathetic nervous system bringing more relaxation and less stress into the body.
Mindfulness and Reflection
Adding mindfulness techniques into morning routines can work wonders for mental health. Taking a few minutes every morning to write about challenging or emotional experiences can significantly improve your health. You’re bound to notice a difference in your physical health and your frame of mind. This simple technique takes you to the emotional processing space so you can lay down an emotional storm and prepare for clearer thinking.
Chloe Markham promotes a calm, intentional morning routine, and recommends practices like the 4-7-8 breathing technique. She tells me, “The practice begins with an exhale or a pause.” This practice focuses our attention on the importance of centering ourselves before we jump into our everyday work. This built-in moment of stillness gives everyone the chance to find clarity and focus as they enter each new day.
Plus, Ellie Hambly explains the joys of an undistracted morning stroll. The combination of movement and openness to different lines of thought can go a long way to activating your brain’s default mode network,” she adds. This neural network has been linked to creativity and introspection, the bedrock of crucial, generative thought that can carry us through the day.