8 morning habits of people who become happier as they get older, according to psychology

Eliza Hartley by Eliza Hartley | January 14, 2025, 10:41 am

Happiness isn’t always about grand gestures or life-changing events; it’s often found in the everyday routine.

And the morning, believe it or not, can set the tone for the rest of your day.

As we age, our relationship with happiness evolves.

But what if I told you there are specific morning habits that can make us happier as we get older? It’s not magic, it’s psychology.

In this article, I’m going to share with you 8 morning habits that seem to be common among those who find greater happiness in their later years.

Simple, daily practices that can potentially transform your outlook on life. Let’s dive in.

1) They wake up at the same time every day

A consistent sleep schedule is the cornerstone of good health, and it turns out, happiness too.

As we age, our bodies naturally shift towards earlier sleep-wake cycles.

And sticking to a regular wake-up time can make all the difference in your mood and energy levels throughout the day.

According to psychology, maintaining a consistent sleep schedule helps to regulate our body’s internal clock, or circadian rhythm.

This in turn can improve sleep quality and reduce feelings of fatigue during the day.

In other words, waking up at the same time every day can help you start your day on a positive note.

It’s a simple habit, but one that sets the tone for the rest of your day.

Set that alarm clock and resist the temptation to hit snooze. Trust me, your future self will thank you.

2) They start the day with gratitude

Practicing gratitude is another habit that can set a positive tone for your day. And I speak from personal experience here.

Every morning, before my feet even hit the floor, I take a moment to think of three things I’m grateful for.

It can be as simple as the smell of freshly brewed coffee or as profound as the love of my family.

Psychology tells us that this simple act of recognizing and appreciating the good in our lives can boost our mood, reduce stress, and improve our overall sense of well-being.

In fact, studies have shown that people who practice gratitude regularly are more optimistic and feel better about their lives.

And isn’t that what we all want as we get older?

Why not give it a try? Tomorrow morning, before you do anything else, take a moment to reflect on what you’re grateful for.

You might just be surprised at how it changes your perspective on the day ahead.

3) They get moving

Exercise isn’t just about keeping your body fit; it’s also about keeping your mind happy.

Getting some form of physical activity first thing in the morning can do wonders for your mood.

It gets the blood flowing, wakes up the brain, and releases those feel-good endorphins.

Psychology supports this, suggesting that regular physical activity can reduce feelings of anxiety and depression, improve self-esteem, and enhance overall mental well-being.

It doesn’t have to be a marathon or an intense gym session.

Even a short walk around the block or a brief yoga routine can make a difference.

Lace up those shoes and get moving. Your body and mind will thank you.

4) They practice mindfulness

Starting your day with a moment of mindfulness can make a world of difference in your overall happiness.

Mindfulness is all about being fully present in the moment, acknowledging and accepting your feelings, thoughts, and sensations without judgment.

It’s a powerful tool to reduce stress, increase self-awareness, and promote emotional health.

In my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment”, I delve deeper into how you can incorporate mindfulness into your daily life.

It’s not about spending hours meditating; it’s about finding those small moments throughout the day where you can connect with yourself and your surroundings.

A simple mindfulness exercise to try in the morning is mindful breathing.

Just take a few minutes to sit quietly, close your eyes, and focus on your breath. Notice how it feels as it enters and leaves your body.

If your mind starts to wander, gently bring it back to your breath.

It’s not about clearing your mind or achieving some state of bliss.

It’s simply about being present in the here and now. Give it a try tomorrow morning, and see how it sets a positive tone for the rest of your day.

5) They nourish their bodies with a healthy breakfast

Fueling your body right, first thing in the morning, is crucial for both physical health and mental well-being.

I’ve found it to be true that what I eat for breakfast impacts how I feel for the rest of the day.

A balanced, nutritious meal gives me the energy and focus I need to tackle whatever the day throws at me.

Psychology backs this up too.

Studies suggest that eating a healthy breakfast can improve memory and concentration levels, and it can also make us happier as it improves mood and lowers stress levels.

Make time for breakfast. Include proteins, whole grains, fruits, and vegetables.

You’ll not only feel physically satisfied, but you’ll also start your day on a positive note with a small act of self-care.

6) They embrace the silence

In a world that’s constantly buzzing with noise, finding moments of silence in the morning might seem counter-intuitive.

But it’s in these quiet moments that we often find clarity and peace.

Rather than reaching for your phone or turning on the TV first thing in the morning, try embracing a few minutes of silence.

It’s a chance to connect with your thoughts, set your intentions for the day, and simply be.

Silence can have a profound impact on our brains, reducing stress, increasing self-awareness, and promoting mental relaxation.

So while it may feel a bit odd at first to sit in silence, give it a try. You might just find it’s the most peaceful part of your day.

7) They avoid digital distractions

It’s tempting to reach for your smartphone the moment you wake up, but starting your day with digital distractions can set a stressful tone for the day.

Instead, try to create a morning routine that doesn’t involve screens.

This could mean reading a book, writing in a journal, or simply sitting and enjoying your coffee.

Constant digital stimulation can increase stress and anxiety levels.

By contrast, starting your day without screens can help you feel more grounded and focused.

Resist the urge to check your emails or social media first thing in the morning.

Give yourself some screen-free time to start your day, and you might just find that you’re happier for it.

8) They plan their day

Taking a few minutes each morning to plan your day can make a significant difference in your happiness levels.

When you have a clear idea of what you want to accomplish, it reduces stress and gives you a sense of purpose.

Plus, it feels great to tick things off your list as the day goes on.

Planning your day can increase productivity, improve time management, and boost feelings of control and satisfaction.

Grab that planner or notepad and map out your day. It’s a simple step, but it can set the stage for a happier, more fulfilling day.

Final reflection: Happiness is a choice

At the end of the day, the pursuit of happiness comes down to our daily choices and habits.

These morning routines aren’t just arbitrary activities.

They’re conscious decisions that people make every day to set a positive tone for their life.

And according to psychology, these habits could lead to increased happiness as we age.

In my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment”, I delve deeper into how mindfulness and other daily practices can fundamentally shift our perspective towards happiness.

Remember, it’s not about grand gestures or life-changing events; it’s about the simple, everyday habits.

The choices we make each morning when we wake up – that’s where real change happens.

So tomorrow morning, why not try incorporating one of these habits into your routine?

It could be as simple as waking up at the same time, practicing mindfulness, or avoiding digital distractions.

You might just find that these small changes lead to greater happiness as you get older. After all, isn’t that what we’re all striving for?