How to Have a Good Morning

Last Updated: March 16, 2022 References Approved

Stress and anxiety can harm your overall wellbeing. If you start your morning in a panic, this can compound any stress and anxiety you are feeling throughout the day. However, starting your morning happy and relaxed can increase the chance that you will have a relaxed, healthy, and productive day.^{[1]
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Research source} By creating a ritual to start your day, carrying your early happiness until noon, and preparing with a relaxing evening, you can have a good morning.

Part 1

Part 1 of 3:

Creating a Morning Ritual

1
Wake up to soothing sounds. No one likes getting out of bed. It may even be the hardest part of your day. Playing soothing and cheerful music, such as birds chirping, instead of a blaring alarm can help you wake up in a calm and relaxed manner.^{[2]
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- Set your alarm so you have plenty of time to get up and get ready before you have to leave for school or work. If you're rushed, it's harder to get your day off to a good start.^{[3]
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  Expert Source
  
  Rachel Clissold
  Certified Life Coach
  Expert Interview. 26 August 2020.}
- Avoid listening to any loud, jarring or banging music when you wake up.^{[4]
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2
Get out of bed in a leisurely manner. Instead of hopping right out of bed, give yourself a few minutes to open your eyes and let them get used to the light. Then gradually work yourself into getting out of your comfy bed to start a good day.
- Take a few minutes to cuddle with your partner or your kids before getting up.^{[5]
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  Research source} A good hug or cuddle is a great way to protect against stress.^{[6]
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- Stretch lightly or do some yoga to get your blood flowing.^{[7]
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  Research source} You could also take a few deep breaths by inhaling through your nose and exhaling from your mouth to further relax you.^{[8]
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  Trustworthy Source
  HelpGuide
  Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
  Go to source}
- Sit up and put your feet on the floor. Then stand up and do a couple more stretches if you want. Use the bathroom if you need to.
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3
Eat breakfast every day. There is a reason that people continue to use the phrase “breakfast is the most important meal of the day.” A healthy and nutrient-rich breakfast provides the energy and nutrients you need to get through the day. It also minimizes your risk of a mid-morning slump or low blood sugar that may cause you stress or make you cranky.
- Choose 2-4 foods as a part of your breakfast. Include at least one item from the following groups: bread and grains, dairy, and fruits or vegetables. For example, you could have a slice of whole wheat toast with avocado, a cup of low fat Greek yogurt with berries, and a cup of coffee for breakfast.^{[9]
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- Consider setting out what you need for breakfast at night to streamline your morning routine. Stock portable options in your kitchen like breakfast bars and fruit in case you’re running late.
4
Take a shower to invigorate your day. Let yourself take a short, warm shower either before or after your breakfast. A shower can refresh and rejuvenate you after a night of sleeping, and maybe a little sweating.^{[10]
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- Consider just rinsing yourself off if you took a shower the night before. Only shower in warm water that is between 36 and 40 degrees Celcius (or 95 to 105 degrees Fahrenheit).^{[11]
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  Research source} Use a thermometer or stick your hand and foot in the water stream for a second to check the temperature.
- Alternate the temperature between hot and cold during the last few minutes of your shower. You can have 10 seconds of warm water and 10 seconds of cold water, for example. This can decrease stress and wake you up a bit more.
- Use an aromatic body wash or scrub in a scent you like such as lemongrass, lavender, or black pepper. The scent can help further refresh you.^{[12]
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- Conserve water by brushing your teeth as a part of your shower.^{[13]
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5
Apply care products. Once you’ve dried your skin completely, apply any skincare you use as well as deodorant. Lotion or other skincare items can keep your skin soft and smelling nicely throughout the day. Deodorant also helps keep you smelling fresh so that others want to be around you.
- Warm any lotions or moisturizers between your fingers or hands before you put them on your body. Not only does this feel better than cold lotion, but it may also absorb more quickly.
6
Get dressed. As the last part of your morning routine to get ready for the day, put on your clothes. If you’ve set out your clothes the night before, you will save time and can minimize the risk that you are late because you don’t know what to wear.^{[14]
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- Release wrinkles if necessary by hanging your clothes in the bathroom while you shower.
- Make sure you have a cardigan or light jacket with you in case it is chilly outdoors—or indoors.
7
Take any items you need for the day. If you are going to school or work, make sure to take anything you need for the day such as your lunch, laptop or phone. If you get them ready the night before, you will save time. Keep a list in a place you can see so that you know exactly what you have to take each day. You might also make the list on your phone.
- Gather your stuff the night before so you don’t have any undue stress or forget something.

Part 2

Part 2 of 3:

Boosting Your Morning Happiness

1
Enjoy “me” time before work or school. Depending on your schedule and family structure, you may be able to squeeze in a few minutes to yourself. You can use this to go to a local coffee shop or take a quick walk. This can reduce your stress and get your work or school day started off on the right foot. ^{[15]
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- Use your “me” time to do something you love such as reading the paper, catching up on social media, or just being in a quiet space. You could even squeeze in 30 minutes of exercise, which will produce chemicals called endorphins that can boost your mood throughout the day.^{[16]
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- Try using this time to set your intention for the day—what do you want to achieve?^{[17]
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  Expert Source
  
  Rachel Clissold
  Certified Life Coach
  Expert Interview. 26 August 2020.}
2
Do something nice for another person. Doing something nice for another person, such as giving them a small gift like a cup of coffee, can make you happy and help you stay healthy. ^{[18]
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Trustworthy Source
Greater Good Magazine
Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living
Go to source} Once you’ve had a chance to settle in at school or work, consider doing something small and kind for another person to keep your good feelings going all morning.
- Remember you don’t have to do anything grand. Getting a cup of tea or coffee for a friend or colleague who is struggling or offering a compliment can go a long way in making the other person—and you—feel great.^{[19]
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3
Keep yourself energized with a snack and water. You might find that your energy and mood begin to flag as lunch gets closer. Have a mid-morning snack to keep yourself energized and happy. In addition, try and drink about 8 ounces of water every hour you’re at work or school to stay hydrated, which can also keep you alert.^{[20]
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Research source} Opt for nutritious snacks such as:
- Almonds
- Fresh or dried fruit
- String cheese
- Cottage cheese
- Cut veggies and hummus
- Boiled egg
- Yogurt
- Apples and peanut butter
4
Take a 10-minute break. Allow yourself to take a break at some point during the morning. Breaks promote relaxation and can refresh your body and mind. They can also help reduce anxiety and stress.^{[21]
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- Do something you enjoy during your break. You could lay your head down for a few minutes, eat a snack, or go for a short walk. In fact, a short walk helps circulate your blood and push oxygen to your brain. It also lets your mind wander, and helps you relax.

Part 3

Part 3 of 3:

Setting Up for a Good Morning the Night Before

1
Get your gear for the next day ready. Gather anything you might need the next day. Knowing where everything is can help you have a stress-free and good morning.^{[22]
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- Iron and set out your clothing. Consider having a back up option in case you don’t like your choice the next morning.
- Set out breakfast items and get the coffee maker ready. Pack your lunch and any snacks you want.
- Make sure anything else you want to take, such as a laptop or books, is in one place so that you can pick it up and leave.
2
Set a cozy bedroom atmosphere. The key to starting off the morning right is a good night’s sleep. Creating a comfortable and cozy room helps you sleep throughout the night.^{[23]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Check to make sure the temperature in your bedroom is between 60-75 degrees, which is the optimal temperature range for sleeping. Consider opening a window or using a fan to circulate air.^{[24]
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- Remove or turn off electronics because they can stimulate your brain and cause stress.^{[25]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Block out any sources of light. If you need a nightlight, consider a not very bright white night light.^{[26]
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  Research source} If you are able to sleep with minor light, consider leaving curtains and blinds halfway open. As the sun rises, it will signal your brain to wake up.
3
Switch into bedtime mode before bed. A long day at school or work can wear you out a lot. Most people need time to relax and wind down after a hard day down before going to sleep. Take at least an hour before your set bedtime to start winding down, which can help you fall asleep more easily. ^{[27]
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- Avoid or limit use of electronics or devices. They can stimulate your brain, which makes it difficult to relax and fall asleep.^{[28]
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  Research source} Dim the lights in your home to signal your brain and body it’s time to sleep.^{[29]
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4
Stick to a fixed bedtime. Go to bed at about the same time every night if you can. Sticking to the same bedtime can regulate your body clock, or circadian rhythms. It can also promote more restful sleep, which may help you have a good morning.^{[30]
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- Set your bedtime so that you have a solid 7-9 hours of sleep. Remember to account for any time you need to wind down and switch into bedtime mode. For example, if you need to be up at 7, you should be in bed no later than midnight.

Expert Q&A

Question

How do I stay hydrated in the morning?

Rachel Clissold
Certified Life Coach
Rachel Clissold is a Life Coach and Consultant in Sydney, Australia. With over six years of coaching experience and over 17 years of corporate training, Rachel specializes in helping business leaders move through internal roadblocks, gain more freedom and clarity, and optimize their company’s efficiency and productivity. Rachel uses a wide range of techniques including coaching, intuitive guidance, neuro-linguistic programming, and holistic biohacking to help clients overcome fear, break through limitations, and bring their epic visions to life. Rachel is an acclaimed Reiki Master Practitioner, Qualified practitioner in NLP, EFT, Hypnosis & Past Life Regression. She has created events with up to 500 people around Australia, United Kingdom, Bali, and Costa Rica.

Rachel Clissold

Certified Life Coach

Expert Answer

To keep yourself hydrated, fill up a container with 1 litre (4.2 c) of water and drink it as soon as you wake up. If you'd like, add lemon to the water for a boost.
Question

How do I get my day off to a good start?

Rachel Clissold
Certified Life Coach
Rachel Clissold is a Life Coach and Consultant in Sydney, Australia. With over six years of coaching experience and over 17 years of corporate training, Rachel specializes in helping business leaders move through internal roadblocks, gain more freedom and clarity, and optimize their company’s efficiency and productivity. Rachel uses a wide range of techniques including coaching, intuitive guidance, neuro-linguistic programming, and holistic biohacking to help clients overcome fear, break through limitations, and bring their epic visions to life. Rachel is an acclaimed Reiki Master Practitioner, Qualified practitioner in NLP, EFT, Hypnosis & Past Life Regression. She has created events with up to 500 people around Australia, United Kingdom, Bali, and Costa Rica.

Rachel Clissold

Certified Life Coach

Expert Answer

Give yourself plenty of time to wake up and get ready in the morning—don't just set your alarm for 5 minutes before you have to leave. If you're rushing out the door at the last minute, you're setting yourself up for the rest of your day to flow that way.