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goodtherapy.org
article
https://www.goodtherapy.org/blog/11-tips-for-a-morning-routine-that-supports-…
Those who have close to an hour or longer to dedicate to a morning routine might take a different route when choosing which habits will best support their well-being throughout the rest of the day. Someone might decide to dedicate more time to a physical activity and go for a walk or run, take an exercise class, or practice yoga. Spending more time on meditation, planning the rest of the day, or preparing a healthful meal might also be easier to accommodate with this schedule. [...] When asked what might be one of the best things someone could do for their mental health first thing in the morning, licensed mental health counselor Nicole Urdang, MS, NCC, DHM recommends getting something to eat. “Eating something within an hour or so of rising brings your blood sugar level up and prevents crankiness. You’ve been fasting all night. Eating something, especially something with complex carbs, fat and protein, will not only improve your mood, but will give you an energy boost to [...] ### 9. Meditate
Morning meditation can help you center yourself for the rest of the day and has many proven mental health benefits. Even 15 minutes of daily meditation can produce the same stress-relieving effects in the body as taking a vacation. Meditation has also been shown to reduce stress, anxiety, depression, and even pain.
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beyondhealingcounseling.com
article
https://beyondhealingcounseling.com/morning-routines-for-mental-health
Developing a morning routine for better mental health is one of the most impactful changes you can make for your overall well-being. Mornings set the tone for the entire day, and by incorporating intentional practices like mindfulness, gentle movement, and setting positive intentions, you create a foundation of calm, focus, and positivity that can carry you through even the most challenging moments. These practices not only help reduce stress and improve mood but also enhance productivity and [...] Physical activity is a proven method for enhancing mental health. Exercise stimulates the production of endorphins, often referred to as the body’s “feel-good” chemicals, which naturally elevate mood and reduce feelings of stress. Studies have shown that even light morning movement, such as yoga, stretching, or a brisk walk, can provide immediate mental health benefits. Additionally, exercise improves blood circulation to the brain, enhancing focus and energy levels throughout the day. By [...] Daily self-care practices in the morning act as building blocks for resilience, equipping you to handle life’s challenges with more confidence and ease. Whether it’s a quick workout that boosts endorphins or a gratitude practice that shifts your perspective, these small habits prepare your mind and body to adapt to stressors. Over time, the consistent effort you put into your mental and emotional well-being creates a stronger, more resilient mindset. This makes it easier to navigate setbacks,
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everydayhealth.com
article
https://www.everydayhealth.com/emotional-health/what-psychologists-do-in-the-…
Cardiovascular exercise has a lot of mental health benefits, so it’s no surprise it’s on this list of ways to start the day off right. Joshua Coleman, PhD, a psychologist in private practice in the San Francisco Bay area, starts each day with an outdoor run. “It’s the first thing I do in the morning,” he says. “I put on my running clothes and go for a run, rain or shine. It clears my head and puts the day in front of me in focus.” [...] Here’s what Dr. Tennyson and other mental health experts do first thing in the morning to start their days off right.
### 1. Take a Moment to Think About What They’re Looking Forward to [...] “Paying attention to your mood in the morning can have lasting impacts on the rest of your day,” says Rebekah Tennyson, DClinPsy, 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.”
## 7 Ways Mental Health Experts Start Their Days Off Right
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uclahealth.org
news
https://www.uclahealth.org/news/article/how-daily-routine-can-boost-your-ment…
### Create a morning routine
Having a morning routine within your daily routine can help avoid stress and decision fatigue first thing in the morning. It can also increase your energy, productivity and positivity.
Your morning routine is personal, and it may take some trial and error to figure out what works. But the National Alliance on Mental Illness (NAMI) says good activities for a morning routine include:
### Schedule digital breaks [...] Every person's daily routine looks different, depending on priorities, schedule and needs. But if you are looking to create simple habits that can have a significant effect, try:
### Be consistent with your sleep
Your body's inner clock, or circadian rhythm, helps regulate mood and energy. Sticking to the same bedtime and wake time every day supports circadian rhythm and is the most critical part of a daily routine. [...] Any aerobic activity, such as walking, running or swimming, can provide a mental health boost, and you don't have to move for long to see the benefits. According to the American Psychological Association (APA), walking for just 10 to 15 minutes daily may lower your risk of depression by 18%. Physical activity releases serotonin and dopamine — two feel-good chemicals in your brain. Every time you move your body, you also set yourself up for improved focus while reducing stress.
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nami.org
article
https://www.nami.org/blog/the-power-of-a-morning-routine
7:15-7:30 – Eat some fruit and almonds for breakfast. 7:30-8:00 – Read and drink tea or water to get the mind stimulated and the body hydrated.
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integrishealth.org
article
https://integrishealth.org/resources/on-your-health/2022/september/morning-ro…
A morning routine with breakfast and some type of activity (yoga, stretching or a workout) can do wonders for your metabolism and state of mind.
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connectionshs.com
article
https://connectionshs.com/resources/how-to-build-a-morning-routine-that-lifts…
1. Wake up mindfully · 2. Hydrate and nourish · 3. Practice gentle movement · 4. Engage in mindfulness or meditation · 5. Set positive intentions · 6
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nm.org
article
https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine
Get morning sunlight within 30 minutes of waking.
Drink a glass of water after brushing your teeth to start the day hydrated. You can include slices of lemon in your water.
Eat a balanced breakfast that includes protein and fiber.
Incorporate movement, such as a 30-minute walk outdoors or five to 10 minutes of stretching.
Practice breathing exercises for a few minutes.
These simple habits can boost your energy and set a steady tone for the day.
### What’s a Healthy Bedtime Routine? [...] Learn what a healthy day can look like, including a morning routine and bedtime routine, and how to make a plan that lasts.
### What Is a Healthy Daily Routine?
A healthy daily routine is made up of habits you do most days, such as keeping a steady sleep schedule, eating regular meals, exercising and managing stress. These habits should fit your life and be doable so you continue to come back to them. [...] Updated March 2026
A healthy daily routine doesn’t need to be perfect. It should be simple, flexible and realistic. By starting with small healthy habits, you can build a daily routine that supports energy, focus and mental health.