This Morning Routine Can Help Improve Your Mood

We have all been there…feeling incredibly comfortable in our nice, warm beds with absolutely no desire to get up and start the day. We hit snooze as many times as we can and at the very last moment, get up and run to make it into work/school on time.  All the while feeling anxious, flustered, overwhelmed and/or disorganized. On the flip side, perhaps we don’t have anywhere that we need to be and simply prolong getting out of bed because we in fact know…there is no rush. We then begin to feel low, unmotivated, underwhelmed, or apathetic. Whatever side of the coin you’re on, making a few adjustments to your morning routine may help improve your mood and kick start the day!

 Research has shown that forming a healthy routine can help improve one’s overall physical and emotional health. Further research has shown significant benefit for those with anxiety, as a routine is predictable and helps one feel more in control of their day.

So, what does this magical morning routine look like? Well, let’s take a look…

1.     Wake Up On the First Alarm (Avoid Hitting Snooze).

Although it may be tempting to hit snooze and give yourself ‘just five more minutes’, doing so can actually disrupt your internal clock and worsen the quality, and quantity, of your sleep over time. Our circadian rhythm, the natural internal process that is responsible for regulating our sleep, is thrown out of whack when we use the snooze button and a person can actually start to experience symptoms similar to jet lag; brain fog, fatigue, etc.  So, although you may feel you are getting a bit more rest by hitting snooze, you are actually setting yourself up to start the day feeling drowsy and fatigued. Instead, set a single alarm to wake up to (perhaps one with a gentle melody that gradually builds).

2.     Take Three Deep Breaths.

Now that you are awake, it does not mean that you have to erupt out of bed like a rocket launching into space. Grant yourself a minute or two to simply lie there and orient yourself to the day. While you do this, take three deep breaths (in through your nose and out through your mouth).  The breath can be an easy and powerful way to activate the parasympathetic nervous system, which is responsible for feelings of calm and tranquility. It is also a nice reminder that in the busy and bustling world that we live in, whatever it is that’s demanding your attention will likely still be there after your three deep breaths are done and ultimately, you are in control of your day… it is not in control of you.

3.     Open the Blinds or Curtains.

 Once you are up and on your feet, open your blinds/curtains and let some natural light in. Sunshine has been shown to help regulate hormones and neurotransmitters, specifically serotonin, which ultimately helps to stabilize mood and improve feelings of wellbeing.  The natural light also sends a signal to your brain that it is time to wake up and start the day so by keeping the natural light out in the morning, we are essentially confusing the brain by telling it to be awake and asleep at the same time (this where the oh so important circadian rhythm we talked about earlier makes it’s second appearance).

4.     Make Your Bed.

 Your parents had the right idea growing up when they asked that you make your bed in the morning before school. Research has shown that creating SMART Goals (specific, measurable, attainable, realistic, and timely) lead to increased feelings of satisfaction, productivity, and accomplishment. By making your bed each morning, you are setting a relatively small goal for yourself and then immediately accomplishing it within a short period of time. This process releases a neurotransmitter called dopamine, often referred to as the ‘feel-good hormone’ and does just that…makes us feel good. Naturally, we then want to continue to set and accomplish goals throughout the day. So, by making your bed each morning, you are indirectly improving your mood and increasing your motivation! Plus…no one wants to undo something they just spent time on, so you are less likely to crawl back into bed afterwards.

5.     Use Positive Affirmations.

 Positive affirmations and/or stating what you are grateful for each morning can sound a bit unfamiliar or ‘forced’ for some people. That is OK. It does not have to be overly scripted or follow any particular sentence structure. By simply saying a few things that you are grateful for, or a few phrases that pump you up for the day, you’re engaging in a form of positive self-talk. Research has shown that positive affirmations increase self-related processing and ultimately, act as an emotional buffer to help someone manage distressing emotions and quickly restore feelings of self-competence. In essence, by stating a few positive affirmations each morning, you are better equip to view yourself as capable, worthy and competent in challenging moments and therefore, feel less overwhelmed, depressed and/or anxious during periods of stress. Some examples of positive affirmations are:

I am good enough.

I’ve got this.

Today, I choose to be in control of how I interact with the world around.

I’m crushing it!

Changing too much, too fast, is more likely to result in people kiboshing their whole routine after just a few days. Instead, pick one or two items to incorporate each morning and after a week or so, pick one or two more until you have your entire routine down pat. If you want to learn a bit more about how to create a tailored and personalized morning routine for your specific goals, feel free to contact me and we can discuss further!