This Morning Routine Will Improve Your Mood

Mornings set the tone for the day, and a few simple habits can turn even the most sluggish start into a mood-boosting ritual. Whether you’re struggling with stress, want more energy, or simply looking to feel better overall, a well-crafted morning routine can work wonders. Let’s explore how you can easily create a routine that fits into your life—and the science behind why these small habits matter.

1. Wake Up at the Same Time Each Day

Consistency is key. Waking up at the same time each day helps regulate your body’s internal clock, or circadian rhythm, which can lead to better sleep and an improved mood throughout the day. Giving yourself enough time in the morning means you won’t feel rushed or anxious.

In The Miracle Morning by Hal Elrod, he emphasizes that waking up early—even just 15 minutes earlier than usual—can have a significant positive impact on your mindset and productivity. It’s about creating time for yourself before the day's demands start piling up.

2. Hydrate First Thing

Before you grab your coffee (I get it, it’s tempting, and I’ll admit I’m bad at following this rule, myself!), reach for a glass of water. After a night’s sleep, your body is naturally dehydrated, and a simple glass of water can help boost your energy and mood. Staying hydrated early on also helps mental clarity throughout the morning.

3. Make Your Bed

It might seem like a small act, but making your bed has been shown to increase your sense of accomplishment. In Make Your Bed by Admiral William H. McRaven, he explains how this simple action can set the tone for a productive day by giving you an early win. McRaven’s famous advice—“If you want to change the world, start by making your bed”—highlights how one small, disciplined action can help you build momentum and create positive habits.

Plus, making your bed can reduce stress and give you a sense of control, directly impacting your mood. It’s a small, quick task that can ripple out into the rest of your day.

4. Move Your Body

You don’t need a full workout to see the benefits. Stretching, yoga, or even a 10-minute walk can get your blood flowing and improve your mood. Physical activity releases endorphins—those feel-good chemicals that naturally lift your spirits and reduce stress.

In Atomic Habits by James Clear, he introduces the “Two-Minute Rule.” This strategy encourages you to start a habit by making it so easy you can’t say no. For example, if working out feels daunting, commit to two minutes of stretching or movement. More often than not, you’ll want to keep going once you’ve started.

5. Practice Mindfulness or Meditation

A few minutes of mindfulness can ground you and set a peaceful tone for your day. Whether it’s through deep breathing, guided meditation, or simply taking a moment to focus on your senses, practicing mindfulness can reduce anxiety and improve mental clarity.

Apps like CALM are a great resource if you’re new to meditation, but The Fidgety Skeptic by Dan Harris is a fantastic read if you’re someone who has trouble sitting still or feels skeptical about meditation (like I once did!).

6. Eat a Balanced Breakfast

Food fuels both your body and brain. A balanced breakfast with protein, healthy fats, and fiber can help stabilize your mood and energy levels. Avoid skipping breakfast, as it can leave you feeling irritable and sluggish. Something simple, like a smoothie or eggs with whole-grain toast, can keep you going strong.

Robin Sharma, in The 5 AM Club, also talks about the importance of a healthy morning routine, including breakfast, to boost brain function and improve productivity. Starting the day with nutritious food helps sustain mental energy and focus throughout the morning.

7. Set a Positive Intention for the Day

Before jumping into your to-do list, take a moment to set an intention for the day. This could be something as simple as “I’ll stay calm under pressure” or “I’ll focus on being kind to myself.” Setting an intention can give your day purpose and keep you grounded.

In Atomic Habits, James discusses how small changes, like setting an intention, can lead to major shifts over time. Building this habit into your routine can make each day feel more purposeful and aligned with your bigger goals.

The Science Behind These Habits

• The Circadian Rhythm: Waking up at the same time daily helps stabilize your circadian rhythm, which governs your sleep-wake cycle. A stable rhythm means better sleep at night and a more alert, positive mood during the day.

• Making Your Bed: According to a Psychology Today article, making your bed is a keystone habit that provides a sense of accomplishment and control. This small act can reduce stress and prime your mind for a more productive day.

• Hydration and Mood: Studies show that even mild dehydration can impact mood, memory, and brain function. Starting your day with water helps combat these effects and supports mental clarity.

Final Thoughts

You don’t need a complicated or time-consuming morning routine to feel better. With just a few small tweaks—hydrating, making your bed, moving your body, and setting an intention—you can boost your mood and set the stage for a great day. As James Clear emphasizes in Atomic Habits, small, consistent actions lead to major changes over time. Start small, stay consistent, and watch how your mornings (and your mood) improve.