By Michael R. Shrifter, Psy.D., behavioral health
Everyone wakes up in a bad mood sometimes. Maybe it’s a feeling that something is wrong without knowing for certain what it is, or a sense of gloom that makes you want to stay in bed.
If that sounds familiar, take heart. There are simple habits you can establish to help start the day in a better frame of mind. Some of these same habits can also lift your mood when it dips during the day, or when the steady drip of negative news leads to anxiety and stress.
You don’t need to overhaul your life — creating lasting results only requires consistent and straight-forward habits you can stick with over time.
Ten ways to start your day on the right foot
A good start to your day can depend on how you end the night before and what you do first thing after waking. Here are 10 routines to help you kickstart your day on a positive note.
Plan the night before. Set the stage for the day ahead by choosing an outfit before going to bed. Tidy up your house so you’re not waking up to a disorganized or chaotic environment.
Set a consistent sleep schedule. Try to go to bed and wake up at around the same time every day. A recent study shows that consistent sleep hygiene and sleep schedules are tied to mental health and well-being.
Hydrate and nourish your body. Hydration is key to your mental clarity and physical well-being. Drink water first thing after waking. When you’re ready to eat, choose low-sugar foods or smoothies as an easy source of fiber, protein and important nutrients.
Keep space for quiet time. Create a little time for yourself after waking. It doesn’t have to be much — 15-20 minutes is often enough. Don’t look at work emails, social media or the news. These can immediately shift the tone of your day.
Make your bed. It might seem like a small achievement, but this daily habit can kickstart a chain of other productive habits throughout the day that help you feel a sense of accomplishment. It’s a simple way to make a big difference!
Move your body. Add some type of movement in the morning. It doesn’t have to be a rigorous workout — stretching, yoga, a stroll around the block or tackling light tasks around the house help release muscles and wake up your brain.
Add music to your morning. Studies show that music can boost your mood and change your mindset. Turn on your favorite playlist or song in the morning to help lift your spirits and put a smile on your face.
Gratitude is good for attitude. Consider making a daily gratitude list. Write down several things you’re thankful for, such as the day itself, your health or your upcoming plans with friends. Documenting them tends to be more beneficial than just thinking about them.
Connect with others. Talking with others can lift your mood — whether it’s a phone call to a friend, morning coffee with your partner or a conversation with your child. Quality social interactions are important for starting your day on a positive note.
When the blues persist
There may be days when you just can’t shake sadness or irritability. When that happens, one of the best and simplest ways to help boost your mood is through physical activity. In fact, research consistently finds exercise to be as effective as taking an antidepressant. Try walking, weeding, swimming, water aerobics, biking, Pilates or dancing. Any movement helps.
Another helpful strategy is spending time outdoors. Being in nature or just going out in the fresh air can calm the regions of your brain that are tied to negative emotions.
Other activities that can help shift your mood include:
- Mentally stimulating activities, such creative projects or learning an instrument or language
- Word games and puzzles
- Volunteering, which boosts your self-worth and mood
- Mindfulness practices, such as meditation and deep breathing
Putting it all together
Starting the day on the right foot and having ways to support yourself when your mood dips later doesn’t mean doing everything perfectly or following every habit. It’s about making small consistent changes to your routine that can help set a steadier tone for the day. When stress builds or the news feels too heavy, returning to these habits can help you reset and regain your footing — one small step at a time.
If small daily changes don’t seem to be helping your mood, The Portland Clinic behavioral health team is here to help.
Dr. Shrifter practices at our South location.
