If you’ve ever been accused of getting up on the wrong side of the bed in the morning, don’t be so quick to dismiss it. Starting off on the right foot may actually be the key to keeping your mood and energy up all day. (But, no, for most of us, it probably doesn’t matter if you exit your bed from the right or left side.)
“Paying attention to your mood in the morning can have lasting impacts on the rest of your day,” says Rebekah Tennyson, a clinical psychologist for the National Health Service in Oxfordshire, England. “Giving yourself the time and space to check in with and look after yourself will make sure you’re set up for the day ahead in the best way possible.”
Here’s what Dr. Tennyson and other mental health experts do first thing in the morning to start their days on a positive note.
1. Think About What They’re Looking Forward To
“I set my alarm for slightly earlier than I want to be up and lie still for a minute or two,” says Kate Mason, a clinical psychologist based in Worcester, England. “I take some deep breaths and think of three things I’m looking forward to today.”
It could be anything from a coffee and breakfast in peace to an episode she plans to watch on Netflix that evening — it definitely doesn’t have to be anything major, she adds.
2. Keep Notifications Turned Off
Another nonnegotiable for Dr. Mason’s morning routine is keeping cell phone notifications turned off. She takes this precaution to avoid checking messages or social media. “I have a bedtime mode on my phone, where from 10 p.m. until 8 a.m. I don’t get any notifications,” she says.
3. Start the Day in Bed
“I’ve developed habits that I do before I even get out of bed in the morning,” says Paula Gill Lopez, PhD, an associate professor of psychological and educational consultation at Fairfield University in Connecticut.
These include setting a carefully considered intention for the day, doing physical therapy exercises, reading the Verse of the Day on the Bible App, and reviewing her calendar. “I also send a short uplifting text of gratitude or cheer to someone (and myself),” Dr. Lopez says.
Self-affirmations — brief statements that affirm your core values, strengths, and self-worth — can help improve mood, motivation, and well-being in small but meaningful ways, according to a research review and analysis. Some examples include: “I am enough exactly as I am,” “I am more than my productivity,” or “I will speak to myself with kindness today.”
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