Morning Routine can Improve Your Mood

Make It Stand Out.

For anyone working a typical 9–5 job, starting the day with structure and intention can dramatically enhance mood and productivity. The routine begins with waking around 6:30 AM and drinking a glass of water to rehydrate the body after sleep.

Stepping outside or sitting near a bright window for 10–15 minutes of morning sunlight helps regulate the body’s internal clock and boosts serotonin levels. Light movement—such as stretching or a brisk walk—naturally increases energy and focus. Around 7:00 AM, spending 5–10 minutes journaling or reflecting on three things to be grateful for can reduce stress and foster a positive mindset. A quick cold shower is optional, but can significantly increase alertness and dopamine levels.

By 7:30 AM, it’s time for a nourishing breakfast with a balance of protein, healthy fats, and complex carbohydrates to keep energy and mood stable throughout the morning. Just as important is avoiding phones and social media during the first hour to prevent mental clutter and reactive thinking. That time can be better used to set daily intentions, read something uplifting, or enjoy a moment of quiet. Following this 60–90-minute morning ritual helps professionals begin their day emotionally centered, mentally sharp, and physically energized—fully prepared to take on whatever the workday may bring.