What happy people do every morning

Columbia University psychiatrist and therapist Ryan Sultan recommends finding what works for you and making it a valuable part of your morning routine. Incorporating even one or two habits can make a noticeable difference in your overall happiness.

Wake up refreshed

If your first waking moments begin with the shrill blare of an alarm clock, you may be setting yourself up for more anxiety than calm. Instead of a loud alarm, happy people might consider a gentler wake-up method like nature sounds, slow music, or even an alarm based on the sunlight coming through the door, says Michelle Landeros, a psychotherapist at Therapist Pages.

Experts advise against hitting the snooze button too many times, as this can leave you feeling groggy, disoriented, and more indifferent to the alarm. By sticking to a consistent bedtime and wake-up time, you can train your body to wake up without spending an extra 10-15 minutes in bed.

Experts also advise you not to immediately grab your phone or computer when you open your eyes, this allows you to start the day in the most relaxing way.

Enjoy before work

Taking some time for a creative activity can help you have a more fulfilling day, says Landeros. Sultan suggests watering plants, walking your dog, or anything else that brings you joy.

You can also take some time in the morning to practice gratitude. Scientific studies show that this can lead to better mental health and higher levels of life satisfaction. This can include a few minutes of meditation, deep breathing, or simply reflecting on the good things in life. Such practices help you practice appreciating the present moment.

If you want, you can also take 10 minutes out of your day to just relax and do nothing. According to experts, “doing nothing” reinforces the idea that our worth is not tied to our productivity. Sometimes, in those quiet moments, happiness will sneak up on you.

Connect with loved ones

Work and responsibilities and commitments can leave you feeling exhausted and distracted from your loved ones. That’s why experts recommend prioritizing connecting with loved ones early in the day. Feeling connected to others can help remind people of the love and support they have in their lives.

Do exercise

Exercise can help release endorphins and dopamine, brain chemicals that reduce stress levels and improve your mood naturally.

A 2021 study published in the journalFrontiers in Psychologyshowed that exercise habits were a key predictor of happiness, life satisfaction, and self-esteem. After four weeks of exercise, beginners reported greater life satisfaction and happiness than at baseline, the study authors wrote.

You can choose any exercise you like, for example, brisk walking, yoga. This will not only wake up your body but also your mind, creating a lively and energetic tone for the whole day.

Eat a healthy breakfast

Eating a nutritious, balanced breakfast is a great way to start your day with good physical and mental health. Breakfast fuels your body and provides the energy you need for the tasks ahead. Happy people prioritize a nutritious breakfast, understanding its role in mental clarity and sustained energy levels. This helps you make better choices throughout the day.

Make specific plans for the day

Setting intentions in the morning can help you prepare for a more fulfilling day ahead. Psychologists say that instead of aimlessly working, happy people set clear intentions or goals for what they want to achieve. This gives them direction, purpose, and a sense of accomplishment.