Mornings can be rough for many people who tend to feel sleepy regularly, leading to irritability. While factors like stress and fatigue are often beyond control, happiness experts suggest simple morning habits that can profoundly influence your mood throughout the day. These easy tweaks can improve overall mental well-being. Here are five strategies to consider:
1. Link a New Wellness Habit to an Existing Morning Ritual
This broad tip is intentional because many evidence-backed strategies can boost happiness. You might cultivate awareness through meditation, such as closing your eyes and focusing on 10 breaths. Or you could incorporate exercise into your routine. Spending a few seconds observing nature outside your window can also help. The key, according to psychiatrist Murray Zucker, chief medical officer of Happify, is to start with one habit and attach it to an existing routine. For example, after making your bed, read 10 pages of a book. By linking the new habit to something you already do, you are more likely to stick with it. Consistency is crucial for long-term happiness. Zucker advises starting slow and building gradually.
2. Keep Your Phone Out of Your Bedroom
Allison Task, a career and life coach, insists her clients keep screens out of their rooms. Reaching for your phone first thing invites the outside world to dictate your mood. Studies link frequent social media use to decreased mood and high email volume to unhappiness. Screens also interfere with sleep, which is vital for well-being. Protecting your sleep hours by keeping screens out of your room can be a game-changer.
3. Use Self-Talk with Your Name
Zucker notes that people often engage in negative self-talk, especially in the morning. He recommends using your own name in self-talk to follow cognitive advice. For instance, if you are nervous about a presentation, say, "[Your Name], you've done this before. You like doing this." This technique helps you take control of your thoughts and sets you up for greater happiness.
4. Connect with Someone Positive
Make social contact with someone you have positive regard for, whether a spouse, friend, or family member. This could be a phone call, text, or meeting for coffee. Research suggests that even sending good thoughts to someone can boost your mood. Cortland Dahl, a research scientist at the University of Wisconsin-Madison's Center for Healthy Minds, recommends a simple appreciation practice: bring a loved one to mind and focus on what you cherish about them.
5. Practice Gratitude
Gratitude is a powerful habit. Research shows that people who journal about things they are thankful for score higher on happiness measures. A daily gratitude practice may even improve physical health. Incorporate gratitude into your morning routine simply by taking a pause to appreciate being alive. For example, say, "I'm so glad I'm alive, and I get to play with my daughter" or even "I get to hit the snooze button." Expressing gratitude can put you in a better frame of mind all day.
