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A good morning routine for feeling your best

A smooth start to your day can make everything else feel a little easier. Here's how to create a morning routine for success.

If you don’t stick to the same bedtime every night, your mornings may be tougher than usual. That’s because a lack of sleep can lead to problems thinking or paying attention.

For example, you may take longer to step on the brake when the light turns red. It could even lead to symptoms of depression.1,2

Not everyone has control over their schedule. But a few simple changes can help you feel your best when the sun rises.

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Start with small, simple habits

Even if you’re not a morning fan, you still have things to do. You may have kids who need breakfast. You may need to walk your dog. And you still need to feed yourself.

None of that can happen without a morning routine. But it can be hard to start. Research shows it can take 66 days to form a simple habit, like eating fruit or taking a walk.3 Adding habits to a routine can take even longer.

Set yourself up for success. Ask what you need to make your mornings better. (The answer will be different for everyone.) Then try to follow the same plan every day.

Some tips to get you started:

If you want more time in bed in the morning, try some time-saving prep the night before.

For example, before bed, you could:

  • Lay out your clothes for the next day.
  • Prep breakfast.
  • Save dinner leftovers for lunch.

Or, if you want to sleep longer, try getting up 20 minutes earlier.

Love the light

Bright light therapy can lift your mood and make you more alert. When you raise the light a little at a time, your brain knows it’s time to get moving.

Try these tips:

  • Use a timer. Get a timer for your bedroom lights or use an alarm app that lights up slowly, just like the sun does.
  • Eat breakfast by the window. Sit in the sunshine while you drink your coffee.
  • Lower the lights at night. Mornings are hard when you haven’t slept well. For better sleep, dim the lights in the evening. And stay away from using bright electronic devices before bedtime.

Move in the morning

Everyone is different. But some people find morning exercise gives them a mood and energy boost. If you feel foggy when you wake up, try to get moving to feel more alert.

Some tips for getting moving:

  • Take a walk. A short walk can lower your cortisol levels, a chemical your body releases when you’re stressed.4 That’s a good thing for a better day. Plus, being outside gets you more light. Stroll around the block or take the dog for a morning walk.
  • Try yoga. Yoga is a gentle way to wake up. Even doing yoga just three times a week can lower anxiety, depression and stress, according to a 2018 study.5 No time for a class? Try an easy online video.

Surround yourself with things that make you happy

Try to fill your space with energy and joy in the morning. This can put you in a positive mindset for the day.

You could try:

  • Listening to upbeat music. Make a playlist full of songs that make you happy, then play it each morning. You can also use your music to keep you on track. For example, when the Beatles come on, it’s time for your shower.
  • Going easy on the news. It’s great to be well-informed, but bad news can put you in a rotten mood. Sound familiar? Just tune in for the traffic and weather reports.
  • Being thankful. Look at photos of loved ones. Think about happy memories. That can help you feel grateful — and that feeling is tied to better mental health.
  • Talking with yourself. Try a morning motto, like “I’m ready for a new day.” Or jot down a quote that inspires you. It can make you feel happier and more confident. A note on your mirror could remind you to slow down and be thankful for ordinary things.

Optum Behavioral Care offers mental health and substance use services with more than 230 centers in 30 states and nationwide teletherapy services.Find care now

Summary

Starting small, getting sunshine, exercising bright and early, and centering joy can help make mornings easier.

But go easy on yourself. A morning routine that works for one person might not be right for you. If you’re not a morning person, that’s OK. You may just be wired that way. But you can still find ways to make your morning (and your day) a little better.

  1. Facer-Childs, et al. Circadian phenotype impacts the brain's resting state functional connectivity, attentional performance and sleepiness. Sleep. February 15, 2019.
  2. Daghlas I, et al. Genetically proxied diurnal preference, sleep timing, and risk of major depressive disorder. Journal of the American Medical Association. May 26, 2021.
  3. Arlinghaus KR, et al. The importance of creating habits and routine. American Journal of Lifestyle Medicine. December 2018.
  4. Harvard Medical School. Exercising to relax. July 7, 2020.
  5. Shohani M, Badfar G, Nasirkandy MP, et al. The effect of yoga on stress, anxiety, and depression in women. International Journal of Preventive Medicine. February 21, 2018.