07 Feb 20 Ways to Start The Day Happier
- Plan your outfit the night before.
And while you’re at it, pack your lunch and make sure your wallet and keys are by the door, too. Stress and happiness are opposites, says Elizabeth Lombardo, Ph.D., clinical psychologist and author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic. Being prepared will automate morning decisions and reduce stress
- Go to bed earlier.
A Binghampton University study found that people who stay up late experience more overwhelming negative thoughts than people who observe a regular sleep schedule.
- Get enough shut-eye.
Sleep deprivation can mess with your emotions, according to Jodi A. Mindell, Ph.D, a professor of psychology at St. Joseph’s University in Philadelphia and author of Sleep Deprived No More. We’re more likely to talk back to a co-worker or cry tears of frustration when we’re tired.
- Keep the curtains halfway open.
A little sunlight can help you feel more alert and keep mild cases of seasonal affective disorder at bay.
- Wake up to music.
Set your alarm tone to a catchy song you can’t help but sing along to. Studies show singing releases feel-good hormones like endorphins and oxytocin and minimises feelings of sadness.
- Don’t hit snooze.
Resetting the alarm clock throws off your sleep cycle and can leave you groggy for up to an hour and a half later.
- Get your H2O fix ASAP.
Even mild dehydration can alter a person’s mood and energy level, according to studies from the University of Connecticut’s Human Performance Laboratory. Kristi Ling, author of Operation Happiness: The 3-Step Plan to Creating a Life of Lasting Joy, Abundant Energy, and Radical Bliss (Rodale Books; March 2016), drinks a glass of water every morning before getting out of bed.
- List what you’re thankful for.
Recent studies confirm that feeling grateful is a fast track to happiness. Ling recommends keeping a gratitude journal. “Right after you wake up, write down three to five things you’re feeling grateful for in that moment,” she says. Doing so will start the day off on a foundation of gratitude.
- Leave your phone on the nightstand.
Happy people “do not jump straight into email or news,” says Ling. Get into the habit of having breakfast and quiet time before tackling your inbox.
- Watch a funny video.
If you really can’t resist the siren call of social media, Ling suggests choosing something positive—like Pinterest, an inspirational blog or a cute animal video.
- Take five deep breaths.
In a perfect world you have time for morning meditation, but in a pinch, Lombardo says breathing deeply is a great alternative for reducing stress.
- Focus on having a great day.
“You can train yourself to wake up thinking happy thoughts,” says Ling. Instead of ruminating on unanswered emails or upcoming conference calls, envision something you’re looking forward to, relive a happy memory, or set a positive intention for the day ahead, such as “I’m ready to get up and create a wonderful day.”
- Paint your bedroom a cheerful colour.
Dreary tones can drain your mood, but opening your eyes to cheery hues provides “an instant uptick” in happiness, says Ling. She recommends shades of yellow or green to promote happy feelings, or calming blue. Not keen on painting a whole room? Try a statement wall across from your bed, or add pops of color with a vibrant duvet cover, throw pillows or other accessories.
- Smile—even if you don’t feel like it.
Feeling good makes us smile, and the reverse is true, too. Research shows that smiling during brief moments of stress helps minimize physical reactions to stress, even if it’s a forced smile.
- Go for a run.
You’ve probably heard of a “runner’s high” but have you ever wondered why it makes people happy? A recent study from the University of Montreal found that it’s not just the endorphins from exercise—running also causes a release of dopamine, a neurotransmitter that helps with motivation.
- Eat probiotic yogurt with breakfast.
“Gut feeling” isn’t just an expression: There’s a lot of communication between our guts and our brains, and an off-balance gut can affect emotional health. A recent study published in the journal Brain, Behaviour, and Immunity found that people who took probiotics every morning were more relaxed and had fewer aggressive thoughts than participants in a control group.
- Schedule something fun for the day.
Having something to look forward to is exciting. The anticipation alone can make us happy. Michael Norton, a Harvard Business School professor who studies the science of spending told CNN Money that, for some people, the happiest day of vacation is the day before the trip. Even something as simple as lunch with a friend can carry us through the first half of the day.
- Phone a friend.
“Happy people always find something positive in tough situations,” says Lombardo. The next time you’re stuck in morning rush-hour traffic, try calling a friend or listening to an audiobook.
- Live in the now.
Lombardo says the happiest people are mindful of the present moment, as opposed reliving past painful memories (she calls this behaviour “pressing a bruise”) or worrying about the future. How? If you’re having breakfast, for example, be sure to savour every bite.
- Keep flowers or houseplants in the bedroom.
The New York Times reports that studies show surgical patients placed in rooms with plants reported less anxiety and stress than patients without indoor greenery. They also felt more positively toward hospital staff.