Morning Habits That Boost Mental Health and Mood

If you want to boost your mood and feel better throughout the day, it’s important to focus on your morning habits. A study featured by CNN highlights that the first hours of the day can be key to improving mental health and reducing stress and anxiety. What makes mornings so impactful, and which habits are worth adopting to maximize their benefits?

According to the research, many people experience better moods in the morning, followed by a gradual dip in energy and emotional state as the day progresses. One reason for this is that the body wakes up refreshed, cortisol levels stabilize, and the brain is primed for optimal functioning. Additionally, morning sunlight helps regulate hormones like melatonin and serotonin, which influence sleep and mood.

How to Start Your Day Right

1. Start the day with movement
The study emphasizes that walking in the morning, especially in natural light, can significantly improve mental well-being. Physical activity releases endorphins and serotonin — "happy hormones", which help reduce stress and boost mood. Even if you don’t have time for a full workout, a short walk or some stretches can make a big difference.

2. Avoid scrolling on your phone upon waking
Many people habitually check messages, emails, and social media right after waking up. However, studies show this can actually increase anxiety. Starting the day without information overload and screen exposure allows for a calmer and more intentional morning.

3. Don’t skip a balanced breakfast
Eating a nutritious breakfast directly impacts your mood. A combination of protein, healthy fats, and complex carbohydrates provides steady energy and helps prevent sharp fluctuations in blood sugar that can negatively affect mood and energy levels.

4. Connect with others — even briefly
Even if you're a morning introvert, studies show that interacting with others in the morning, such as a short conversation with your spouse, a friend, or a colleague, can improve mood and promote a sense of connection and calm.

5. Prioritize quality sleep
It's impossible to plan a good morning without mentioning the night before. Quality sleep is essential for mental health. Getting enough restful sleep — avoiding screens before bed and maintaining a consistent routine — will help you wake up with more energy and less stress or fatigue.