How you start your day can have a significant impact on your mood, productivity, and overall well-being.

According to psychology, there are certain habits that extremely happy people tend to engage in every morning.

These are not complex rituals that require immense effort or time. Instead, they are simple activities that can easily be incorporated into anyone’s morning routine. 

Let’s get started. 

1. They Wake Up Early

One of the things happy people do differently is they rise early. Many studies have shown that early birds tend to be happier and more proactive.

One study found that people who wake up early tend to report greater levels of happiness and well-being compared to night owls.

Early risers tend to have more stable emotional rhythms and better sleep quality, contributing to overall life satisfaction.

We’re not talking about waking up at the crack of dawn, but giving yourself enough time in the morning to start your day without rushing. It’s about having a moment of peace before the hustle and bustle of the day begins.

Practical Tip: If you’re not a morning person, don’t worry! Start by setting your alarm clock just 15 minutes earlier each day until you reach your desired wake-up time. This gradual shift can make the transition to becoming an early riser more manageable.

2. They Practice Gratitude

Happy people often start their day with an attitude of gratitude. Focusing on what you’re grateful for early in the morning helps set a positive tone for the rest of the day.

A study revealed that individuals who practiced gratitude regularly reported greater happiness, life satisfaction, and lower levels of depression. Focusing on the positive aspects of life early in the day has a mood-lifting effect.

Personally, I’ve found that jotting down three things I’m grateful for each morning helps shift my focus away from stress and towards positivity.

Practical Tip: Keep a gratitude journal by your bedside and make it a habit to write in it every morning. If writing isn’t your thing, you can also try saying them out loud or just think about them. No matter how small, there’s always something to be thankful for!

3. They Move Their Bodies

It’s no secret that physical activity is a mood booster. Exercise releases endorphins, known as the body’s “feel good” hormones.

In fact, a study found that when compared with people who were sedentary, those who engaged in all types of physical activity and exercise including walking, resistance training, Pilates, and yoga, showed greater improvements in symptoms of mild to moderate depression.

You don’t have to run a marathon every morning, but moving your body in some way can significantly improve your mood.

Trust me, I’ve had my fair share of groggy mornings where I just didn’t feel like getting out of bed.

But pushing myself to do a bit of exercise always helped shake off the lethargy.

Practical Tip: Find an activity you enjoy. It could be yoga, dancing, walking your dog, or even just stretching. You’re more likely to stick with it if it’s something you love. And remember, consistency is key! Even just 10-15 minutes of movement can make a difference.

4. They Limit Technology Use

In our connected world, this one might seem counterintuitive. But, extremely happy people often refrain from immediately checking their phones when they wake up.

Instead, they dedicate their morning to more mindful activities.

Checking messages, emails, or social media first thing in the morning can lead to stress and anxiety.

Practical Tip: Try to create a “tech-free” time in the morning, even if it’s just for the first 15-30 minutes after you wake up. Use this time for self-reflection, reading, or simply enjoying your morning coffee. This little digital detox each day can help start your day on a more peaceful note.

5. They Eat a Healthy Breakfast

We’ve all heard that breakfast is the most important meal of the day, and happy people seem to take this to heart.

They understand the importance of fuelling their bodies with a nutritious breakfast to keep their energy levels stable throughout the day.

It does offer health benefits as well. One 2021 systematic review of 14 observational studies found that those who eat breakfast seven times per week have a reduced risk for several conditions such as heart disease, high blood pressure and obesity. 

I personally love starting my day with a bowl of oats topped with fruits and nuts. It’s not just about keeping me satiated, but it also makes me feel good about making a healthy choice.

Practical Tip: Try to include some protein, whole grains, and fruits or vegetables in your breakfast. If you’re short on time in the mornings, prepare your breakfast the night before or opt for quick and healthy options like Greek yogurt with berries or a smoothie.

6. They Avoid Negativity

Extremely happy people deliberately avoid starting their day with negativity.

This could mean staying away from distressing news first thing in the morning or avoiding negative social media posts.

It’s brutally honest, but the world can wait. Your mental peace in the morning cannot.

Practical Tip: Choose an uplifting podcast, a motivational video, or a feel-good book instead of diving into the sea of negativity that can sometimes be the news or social media. Setting boundaries to protect your mental space and energy is not selfish, it’s necessary.

7. They Set Daily Goals

“Setting goals is the first step in turning the invisible into the visible,” said Tony Robbins, and extremely happy people seem to live by this principle.

They understand that having clear goals each day provides a sense of direction and purpose.

It’s not about setting huge, life-changing goals every morning, but rather about having a clear idea of what they want to achieve that specific day.

Practical Tip: Make it a habit to set a few achievable goals every morning. These could be as simple as finishing a book, calling an old friend, or even cooking a new recipe. The satisfaction of ticking these off your list by the end of the day is incredibly rewarding.

8. They Practice Mindfulness

Mindfulness is a powerful tool that happy people often utilize to start their day right.

Being present and fully engaged in the moment can significantly reduce stress and increase happiness.

In fact, studies have shown benefits against an array of conditions both physical and mental, including irritable bowel syndrome, fibromyalgia, psoriasis, anxiety, depression, and post-traumatic stress disorder.

I’ve personally found that incorporating mindfulness into my morning routine, even if it’s just for a few minutes, has a profound impact on the rest of my day.

Practical Tip: Try incorporating mindfulness practices into your morning routine. This could be through meditation, mindful eating, or simply sitting quietly and focusing on your breath. Even a few minutes can make a big difference!