7 Science-Backed Morning Habits to Set the Tone for a Happy Day
Not every day begins with a sense of being refreshed and perfectly happy. So, establishing positive habits in the first few hours of the day is essential for waking up relaxed, improving your mood and boosting productivity throughout the day. The secret lies in simplicity- doing the same set of actions in the same order each morning. This structured approach sets off a ripple effect which can transform even the busiest of mornings into an opportunity to succeed. Whether it’s aligning your thoughts with positivity or nurturing your physical health, a purposeful morning routine can help you tackle each day with a fresh perspective and a happier mindset.
1. Wake up at the same time daily
Waking up at the same time every day is a powerful discipline that can hugely improve your energy levels for the rest of the day. This is because your body’s circadian rhythm, or “internal clock” becomes regulated, allowing it to function in sync. As a result, your body knows when to wake up, eat, rest and feel more alert throughout the day. To achieve this, it’s important to focus on the night before and create a bedtime routine that ensures you get a full night’s rest, which leaves you feeling refreshed by the morning. Take time to unwind before bed, avoiding using technology as the blue light radiation omitted from screens can keep you awake for longer. You can either listen to soft music, take a warm bath or read a book to create a calming environment for you to wind down. As well as this, keep your room cool and quiet so there are no distractions that can disturb your sleep in the night. To gently wake up, consider investing in a sunrise alarm clock which will gradually brighten the room with a warm light. Aim to go to sleep and wake up at the same time daily to create a consistent schedule that will set you up for success throughout the day.
2. Soak in the morning light
When we’re exposed to sunlight in the morning, it signals to our brain that it’s time to wake up. This is because the sleep hormone ‘melatonin’ is suppressed, and the production of the happy hormone ‘serotonin’ is triggered, helping to regulate the body’s circadian rhythm. Beyond this, sunlight is important for vitamin D exposure, which plays a key role in bone health, immune function and mood. Try to spend some time outdoors in the morning, whether you enjoy a cup of herbal tea in the garden or go for a 15-minute walk in the park. In January, sunshine can be limited, so investing in a light therapy lamp can offer similar benefits to combat seasonal fatigue. This is a great way to start your day with exposure to bright light to help you feel more awake and alert, ready to tackle whatever lies ahead.
3. Hydrate with a glass of water before coffee
After a full night’s sleep, your body becomes naturally dehydrated. So, it is important to rehydrate first thing to replenish fluids and kickstart your metabolism. While it may be tempting to drink coffee for a temporary energy boost in the morning, having caffeine before hydrating can exacerbate dehydration and disrupt your energy levels later in the day. As well as this, drinking too much caffeine in the morning can lead to ‘coffee jitters’ which may leave you feeling anxious and overstimulated, instead of energised. Aim to drink 500ml of water after waking up and try to incorporate water-rich foods into your breakfast such as celery sticks, watermelon or cucumber.
4. Begin with a 30-minute workout
Exercise is a proven mood booster, and doing it in the morning amplifies its benefits. Starting your day with a 30-minute workout releases endorphins, the brain’s mood boosting chemicals, to help you feel more energised and happier throughout the day. As well as this, regular exercise also improves focus throughout the day, leading to better cognitive performance and lower cortisol (stress) levels.
In the morning, incorporate a circuit with 5 components for a complete workout: Warm Up, Strength Training, Cardiovascular Training, Cool-down and Stretching, in just 30 minutes. This will ensure your upper body, lower body and core are all targeted for a quick, full body workout. To work every major muscle group while keeping your heart rate within your target training zone, you can follow the guidance of a certified fitness coach who will ensure you exercise safely and effectively. If you prefer an at-home workout, another option is to follow guided training videos online to help you successfully perform each movement.
5. Fuel your body with a balanced breakfast
Skipping breakfast or opting for sugary options, such as cereals, muffins or bagels, can lead to mid-morning energy crashes and irritability. So, it’s important to focus on having a balanced breakfast that will improve your mood and energy levels throughout the day. Simple choices like protein-rich eggs, avocado for healthy fats, and whole-grain toast as a source of complex carbohydrates help stabilise blood sugar and provide sustained energy throughout the day.
Breakfast is an opportunity to fuel your body for the day and prevent over snacking, which can lead to further energy crashes and unhealthy food choices later on. If you want to start the year right, it makes sense to start each day the right way too. For healthy and balanced breakfast ideas, explore easy and nutritious recipes in our blog post here.
6. Set your intentions for the day
Taking a few minutes in the morning to reflect and plan can set the tone for a focussed and fulfilling day. By consciously focussing on gratitude each morning, you can shift from a mindset of worry and stress to one of optimism. Start by journalling about the things you are thankful for and have a few quiet moments of reflection on how far you have come. This simple act shifts your mindset from focusing on stressors to appreciating the positive aspects of your life. The next step is to set your intentions for the day. This could be through mindful meditation which incorporates breathwork, visualisation or by simply using a daily planner. Finally, prioritise your tasks and organise your goals for the day. This could be personal or professional objectives, and commit to completing these areas first. Your brain releases dopamine (the ‘feel good’ hormone) when you achieve goals, so completing the smaller tasks first will create a positive feedback loop to help you achieve the larger tasks later on in the day. By starting your day with intention, you’ll reduce overwhelm and be better equipped to navigate challenges that come up throughout the day.
7. Connect with your community
Human connection is a key contributor to happiness and well-being, and mornings offer a great opportunity to nurture your relationships. Whether it’s sharing a conversation with a family member over breakfast, sending a thoughtful text to a friend, or engaging with a supportive community during your morning workout, these small acts of connection can boost your mood and foster a sense of belonging. If you have a busy morning, even a simple greeting to a neighbour or co-worker can create a ripple effect of positivity that spreads from person to person. It’s important to build and maintain connections, no matter how small, to reinforce the idea that you are part of something larger than yourself and get the emotional support you may need to tackle the more difficult days.
Written by Joanna Dase, fitness expert at Curves