Not all of us are morning people. When the alarm goes off and it’s time to roll out of bed (ugh!), how can we start our day with joy?

1. Prepare the Night Before

According to experts, the first step is to make sure we set ourselves up for success for the next day. Since our routines are pretty similar from day to day, it’s easy to determine what might make our mornings a bit easier and use this information to make the day flow better, like picking out our clothes and ironing them the night before. Another important step is insuring that we get enough sleep! For those of us who are parenting or care-giving in other ways, this is often easier said than done. (Perhaps the kids are having trouble sleeping or your elderly family member needs assistance in the middle of the night or maybe you just stay up late because the late hours are when you can catch up on your book or watch your favorite TV show without interruption.) Sleep can be hard to get, but it is crucial to waking up feeling refreshed. Experts say to aim for 7-9 hours of quality sleep by maintaining a consistent bedtime. They advise us to create a relaxing bedtime routine which can help signal to our bodies that it’s time to wind down. Avoid screens, heavy meals, and caffeine close to bedtime, as these can interfere with our sleep cycles.

2. Wake Up Gently

How we wake up matters. Instead of jolting awake to a harsh alarm, experts suggest we try using a gentler sound, such as nature sounds or calming music. There are also wake-up lights that simulate the sunrise, gradually brightening to help ease us out of sleep naturally. (I think I might invest in one of those!) Waking up this way reduces the likelihood of feeling disoriented or irritated from the outset, allowing for a smoother transition into the day.

3. Practice Gratitude Upon Waking

One simple but powerful way to boost our mood is to start our days with gratitude. One way to do this is by writing down 3-5 things that we feel grateful for. Gratitude journals can be very helpful (Gratitude Journal). We can be grateful for anything: the comfort of our beds, anticipating a great breakfast, etc. The practice of gratitude can shift our focus from any stress or grumpiness to positivity, helping set a happy tone for the day.

4. Move Your Body

Exercise is a proven mood booster. It doesn’t have to be a full workout—stretching, yoga, or a brisk walk can be stimulating, improve circulation, and release endorphins, the hormones responsible for making us feel good. A morning movement routine also helps shake off any stiffness from sleep, energizing us both physically and mentally. Even just 10-15 minutes of movement can make a noticeable difference.

5. Enjoy a Mindful Morning Ritual

Incorporating mindfulness into the ol’ morning routine can increase an overall sense of happiness. This could be as simple as taking a few deep breaths or engaging in a short meditation. Mindfulness helps us connect with the present moment, reducing stress and creating a feeling of calm before diving into the day’s activities. Starting the morning with intention, instead of rushing or checking our phones immediately (something I admit I struggle with), allows us to ease into the day feeling more in control and peaceful.

6. Eat a Nourishing Breakfast

What we eat in the morning has a direct impact on our mood and energy levels. A healthy breakfast includes protein, whole grains, and fruits or vegetables and can help stabilize our blood sugar and provides the nutrients our body needs to function optimally. Sugary or processed foods, on the other hand, can lead to energy crashes later in the day.

7. Set a Positive Intention

As soon as we open our eyes, experts suggest we take a moment to set an intention for the day. This could be something like “I will approach today with patience,” or “I will prioritize my well-being.” Setting an intention helps direct our focus and can provide a sense of purpose, which contributes to a feeling of accomplishment and satisfaction as we go through the day.

By implementing these habits, we can create a morning routine that promotes happiness, peace, and energy. Of course, every day holds its own surprises, and while every day may not be perfect, waking up with intention and incorporating positive practices can greatly improve how we feel and set us up for more joy, starting from the moment we wake up.