As someone who’s been writing about culture, psychology, and self-improvement for years—and as a bit of an introvert myself—I’ve noticed there are certain morning routines that can seriously affect how happy (or unhappy) we are.

From research in positive psychology to insights from famous thinkers, it’s clear that how we start our day sets the tone for everything that follows.

Below are eight morning habits that people who never find true happiness often share. If any of these sound familiar, it might be time to make a change.

1. Waking Up and Grabbing the Phone Immediately

I’m guilty of this sometimes—rolling over and scrolling through notifications before my eyes are even fully open. But research suggests that overexposure to negative news (often found on social media or in emails) can put our brains on high alert.

People who always do this and dwell on gloomier updates rarely give themselves a chance to breathe or think positively.

As psychologist Shawn Achor famously said, “Happiness is not the belief that we don’t need to change; it is the realization that we can.”

And that realization can start with creating space in our mornings before diving into a digital storm.

2. Dwelling on Yesterday’s Problems

We’ve all had bad days—maybe you spilled coffee on your shirt or missed a deadline. But individuals who can’t seem to let go of yesterday’s stresses tend to drag that baggage into their new day.

Every morning becomes a continuation of the previous day’s mess. Over time, this rumination eats away at their sense of hope or possibility.

In my own life, I try to mentally “close the chapter” on the day before, giving myself permission to start fresh.

That simple practice has helped me approach mornings with a lighter heart.

3. Skipping Any Form of Mindful Practice

Whether it’s five minutes of journaling, a quick meditation, or just a moment of intentional breathing, a mindful routine can set a calm, clear tone for the rest of the day.

People who never prioritize these small acts often find themselves feeling anxious or chaotic by noon.

As Carl Jung once noted, “Until you make the unconscious conscious, it will direct your life and you will call it fate.”

Taking a few minutes each morning to be mindful helps us become aware of those unconscious stressors and tackle them head-on.

4. Starting the Day with Complaints

Some folks roll out of bed moaning about the weather, the early hour, or the tasks ahead.

This sets a negative cycle in motion. It’s like planting a seed of misery that grows all day long.

Personally, I’ve found that swapping the first complaint of the day with one thing I’m grateful for immediately shifts my mindset—sometimes it’s as simple as a good cup of coffee or a cozy blanket.

5. Rushing Through the Morning Without Fuel

Ever notice that skipping breakfast or not hydrating properly can make you cranky? People who regularly do this rob their bodies of the energy needed to feel good.

That morning coffee can help wake us up, but our brains and bodies also crave nutrients.

Without them, irritability and fatigue can set in quickly, overshadowing any chance of feeling content.

At one point in my life, I practically inhaled a donut on the way out the door—then felt shaky and low-energy by mid-morning.

Now, I set aside time for a quick healthy bite. It’s amazing how that one shift brightens my mood.

6. Engaging in Negative Self-Talk

People who struggle to find genuine happiness often fill their inner monologue with harsh criticisms.

Right from the moment they wake up, their mind might say, “You’re lazy,” or “You’re going to mess up that presentation.” This kind of negative self-talk creates a self-fulfilling prophecy.

Brené Brown has written extensively about the power of vulnerability and how shame can lock us into unhappiness.

When we’re kinder to ourselves, especially first thing in the morning, we build a much stronger foundation for resilience.

7. Avoiding Any Physical Activity

Even brief movement—like gentle stretching or a short walk—can boost mood and release endorphins.

But those who avoid exercise altogether often miss out on these happy hormones.

I can’t say I’ve ever been a hardcore morning runner, but a few easy stretches or a quick dance around my kitchen (don’t judge me!) can energize me for the day. If you’re not moving at all, you’re starting your day at a disadvantage.

8. Persistently Ignoring Personal Goals

Humans are wired to seek purpose. Waking up each day with nothing to look forward to or work toward can create a lingering sense of emptiness.

People who never feel truly happy often haven’t aligned their mornings with any sort of personal intention—no journaling, no creative pursuits, no learning something new.

They get stuck in autopilot.

One of my favorite psychologists, Mihaly Csikszentmihalyi, wrote extensively about finding “flow” in meaningful activities.

Even dedicating ten minutes each morning to a personal project can help you sense progress and feed long-term happiness.

Conclusion

Happiness, of course, isn’t something we stumble upon by luck—it’s something we actively cultivate.

If you find yourself relating to any of these points, remember that small changes can make a massive difference. A morning routine sets the tone for the day, and ultimately, for your overall outlook.

And as someone who navigates the hustle and bustle of New York life (with a definite introvert twist), trust me—there’s real value in reclaiming your mornings. It just might be the key to a happier you.