8 morning habits that will instantly brighten your day, according to experts

Let me say this upfront—I’m not a morning person. I know just how it feels to groan at the sound of the alarm and wish for just five more minutes under the covers.

But unless I wanted to lose my job, I had to wake up early every day. I had to find a way to make my mornings pleasant so I could start off my day in the right frame of mind. 

Over the years, I’ve discovered that the right morning habits can transform even the earliest hours into something special. So today, I’m sharing with you eight expert-backed habits that promise to instantly brighten your day.

These are practical, straightforward tips anyone can incorporate into their morning routine to start the day with a burst of positivity. Let’s get your mornings on a brighter track!

1) Start with gratitude

Gratitude is more than just a buzzword. It’s a powerful tool that can set the tone for your entire day.

According to experts, starting the day by acknowledging what you’re grateful for can increase feelings of positivity and happiness. It doesn’t have to be anything big or life-changing; appreciating the little things can make a world of difference.

Renowned psychologist Dr. Robert Emmons, a leading expert on gratitude, once said, “Gratitude empowers us to take charge of our emotional lives and, as a consequence, our bodies reap the benefits.”

So, before you reach for your phone or start your day, take a moment to think about something you’re grateful for. This simple habit could make your day feel brighter from the get-go.

The more consistently you practice gratitude, the easier it becomes to find things to be thankful for, and the better your days will seem.

2) Exercise early

I know, I know. The idea of exercising early in the morning can seem daunting, especially if you’re not a natural early bird. But trust me, it’s a game-changer.

A few years ago, I decided to start my day with a simple 15-minute workout routine. At first, it was tough. My bed was warm, the floor was cold, and the last thing I wanted to do was get up and move.

But as days turned into weeks, I began to notice a difference. Not only did I feel more energized throughout the day, but my mood improved as well.

True enough, psychiatrist Dr. John Ratey advocates for exercise as a way to keep not just your body in shape, but your brain too.

“Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning,” he says. “Even 10 minutes of activity changes your brain for the better.”

Whether it’s a quick jog around the block or a bit of yoga in your living room, try adding some movement to your morning routine. It might just be the boost you need to brighten your day.

3) Limit your exposure to digital screens

Let’s be honest, many of us are guilty of scrolling on our phones late at night, then reaching for our phones the moment we open our eyes. It’s become almost instinctive, hasn’t it?

But experts suggest that this habit might be doing more harm than good. That’s because excessive screentime:

• Increases the stress hormone cortisol
• Disrupts our circadian rhythm and makes it harder to sleep
• Affects attention span, patience, and impulse control negatively
• Increases the likelihood of obesity

Not to mention that the constant barrage of emails, social media notifications, and news updates can be overwhelming and set a negative tone for our day. It’s like starting your day on someone else’s terms rather than your own.

It’s vital for our mental health to disconnect and have some quiet time for ourselves. So, try to resist the urge to immediately check your phone in the morning.

Instead, dedicate the first part of your day to yourself – mindfully sip your coffee, enjoy your breakfast, or simply sit in silence for a while. This small change can help you start your day on a positive note and make you feel more in control.

4) Savor a healthy breakfast

I’ve always been a believer in the saying, “Breakfast is the most important meal of the day.” And it’s not just about filling your stomach; it’s about nourishing your body and mind with the right nutrients to kick-start your day.

When I switched from sugary cereals to a balanced breakfast of fruits, proteins, and whole grains, I noticed a significant improvement in my energy levels and mood throughout the day.

Dr. Susan Albers, a renowned psychologist and expert in mindful eating, once said, “It’s not just about what you eat; it’s about how you eat.”

When we eat mindfully, we slow down, enjoy our food, and listen to our body’s hunger and fullness cues. This helps us avoid overeating and makes meals more enjoyable.

If you’ve been taking your breakfast in a rush, it’s time to stop this habit. Take the time to enjoy a healthy breakfast. It’s not just about fueling your body; it’s about setting a positive tone for your day.

5) Embrace the morning silence

This might sound counterintuitive, but hear me out. In our busy lives, we’re constantly surrounded by noise – traffic, TV, chatter, and even our own endless thoughts. But have you ever tried embracing the quiet?

Mornings are usually the calmest part of the day. Instead of instantly filling it with noise, why not take advantage of this peaceful time? Sure, it might feel strange at first, but it’s a practice that has personally helped me become more present and mindful.

According to Calm.com, quiet time: 

• Helps reduce stress
• Improves mental clarity
• Enhances creativity
• Helps emotional regulation
• Boosts self-awareness

Try it out. Spend some time in silence each morning. You may find that this quiet time allows you to start your day calmly and helps you better navigate the rest of your day.

6) Set your intentions for the day

Have you ever tried setting your intentions for the day? It might sound a little woo-woo, but believe me, it does wonders for getting you in the right frame of mind.

For me, it has been a powerful way to frame my mind for success. I’ve found that when I take a few moments each morning to set my goals and visualize my day, I feel more focused, productive, and optimistic.

According to psychologist Dr. Jason Frishman, “Intentions can be both large (think: lifelong) and small (think: for the next day or even the next hour). Either way, they need to be specific and actionable.” 

The goal here is to be, well, intentional. To be purposeful. You’re starting the day with a sense of control. That’s the beauty of this practice.

7) Prioritize self-care

I’ll be brutally honest here. There was a time when I always put myself last. Work, family, friends – they all came before my own needs. But I’ve learned the hard way that neglecting self-care can take a severe toll on your mental and physical health.

Self-care is not selfish; it’s necessary. It’s about taking care of your wellbeing so you can be the best version of yourself for you and those around you.

Dr. Kristin Neff, a psychologist and self-compassion researcher, said, “Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate.”

It’s simple — do something for yourself every morning, even if it’s just enjoying a cup of coffee in peace or doing a quick workout. Trust me; it can work wonders for your mood and set a positive tone for the rest of your day.

8) Connect with nature

One of my personal favorites, and perhaps the simplest of all, is to connect with nature each morning.

You see, nature is so powerful — according to studies, it can make us kinder, happier, and more creative. 

Whether it’s a quick walk in the park, watering my plants, or simply opening a window to listen to the birds, these moments of connection bring about a sense of peace and grounding that’s hard to describe.

So make it a point to connect with nature in your own little way each morning. It’s a gentle reminder of the beauty and simplicity of life that can instantly brighten your day.