As the founder of Hack Spirit and a dedicated mindfulness enthusiast, I’m a strong believer in the power of morning routines.
Why? Because how you start your day can have a massive influence on how the rest of it unfolds.
If you’re looking to become a happier person within 60 days, I’ve got 8 simple things to incorporate into your morning routine. They’re straightforward, easy to implement, and most importantly, they work.
This isn’t about quick fixes or miracle cures. It’s about creating a foundation for happiness that lasts all day long.
Let’s dive in.
1. Start your day with gratitude
Gratitude is more than just saying “thank you”. It’s a mindset, a way of seeing the world that focuses on the positive.
When we wake up, our minds are often flooded with thoughts of the day ahead. But instead of letting stress and worry dominate your morning, try starting the day with gratitude.
Take a moment to appreciate the simple things – a comfy bed, a warm cup of coffee, the sunrise outside your window. It doesn’t have to be anything grand or extravagant.
This practice helps to set a positive tone for the rest of your day and can significantly improve your overall happiness.
2. Engage in mindfulness meditation
Mindfulness meditation is a practice that I’ve personally found to be very helpful in starting my day on a positive note.
Each morning, I set aside 10 minutes for this practice. I sit in a quiet space, close my eyes, and focus my attention on my breath. When thoughts pop up – and they always do – I acknowledge them without judgment and gently bring my focus back to my breath.
It’s not always easy, and some days are harder than others. But the key is consistency. With time, I’ve noticed that this practice helps me start the day with a sense of calm and clarity, rather than feeling rushed or stressed.
According to psychotherapist and Buddhist teacher Sylvia Boorstein , “Mindfulness is the aware, balanced acceptance of the present experience… It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.”
3. Practice self-compassion
Self-compassion is about treating yourself with the same kindness and understanding you’d show to a dear friend.
It’s easy to be hard on ourselves, especially when we stumble or make mistakes. But rather than beating ourselves up, we should embrace our imperfections and learn from them.
In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I challenge readers to replace self-criticism with self-compassion. By accepting ourselves as we are, we can approach each day with a positive and forgiving mindset.
I believe that self-compassion is the cornerstone of happiness. It helps us to recognize our worth and value, even when times are tough.
As famed psychologist Kristin Neff said, “With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.”
4. Get moving with some morning exercise
Physical activity isn’t just good for your body; it’s also beneficial for your mind.
Exercise triggers the release of endorphins, chemicals in the brain that act as natural mood lifters. As a result, even a short bout of physical activity can help boost your happiness and reduce feelings of stress or anxiety.
You don’t have to run a marathon or hit the gym hard. A brisk walk, a quick yoga session, or even some simple stretching exercises can do wonders to get your day started on the right foot.
In fact, recent studies have shown that regular exercise can be just as effective as antidepressants in treating mild to moderate depression.
As renowned clinical psychologist Stephen Ilardi says in his book, “Exercise changes the brain. It increases the activity level of important brain chemicals such as dopamine and serotonin… Exercise also increases the brain’s production of a key growth hormone called BDNF. Because levels of this hormone plummet in depression, some parts of the brain start to shrink over time, and learning and memory are impaired. But exercise reverses this trend, protecting the brain in a way nothing else can.”
5. Embrace a bit of discomfort
This might sound counter-intuitive, but hear me out: embracing a bit of discomfort each morning can actually boost your happiness.
No, I’m not suggesting you start your day by stepping on Lego bricks or taking a freezing cold shower (although some swear by the latter!). What I mean is, challenge yourself in small ways.
Try waking up a bit earlier than usual, or choose to read a book instead of scrolling through your phone. Small challenges like these can help you step out of your comfort zone and promote personal growth.
Psychologists refer to this as “optimal discomfort” – the idea that a certain level of challenge and discomfort is necessary for personal development. By pushing our boundaries, we can learn more about ourselves and increase our resilience.
As psychologist Mihaly Csikszentmihalyi puts it, “The best moments in our lives are not the passive, receptive, relaxing times… The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.” So, don’t shy away from a bit of morning discomfort – it might just be the key to your happiness!
6. Create a morning routine
Establishing a morning routine can be a game-changer when it comes to boosting happiness.
A routine can help you start your day with intention, rather than rushing around in a reactive state. It gives you the chance to prioritize self-care and start your day on a positive note.
Your routine doesn’t need to be complicated or time-consuming. It could involve simple activities like journaling, reading, meditating or even just enjoying a quiet cup of coffee. The key is consistency – doing these activities regularly can give you something to look forward to each morning.
And the psychological benefits are profound. Having a routine provides structure and predictability, which can reduce stress and increase feelings of control and well-being.
7. Disconnect from technology
One of the most beneficial changes I’ve made to my morning routine is disconnecting from technology. Instead of reaching for my phone as soon as I wake up, I now spend the first hour of my day tech-free.
This small change has made a big difference in my life. It’s given me more time to focus on myself and start the day with intention, rather than getting lost in a sea of emails, social media updates, and news headlines.
Disconnecting from technology, even briefly, can help reduce stress and anxiety levels. It allows for a quieter, more mindful start to the day, free from distractions and interruptions.
As Carl Jung wisely stated, “Hurry is not of the Devil; hurry is the Devil.” By slowing down and disconnecting from our devices, we can create a happier and more peaceful morning routine.
8. Fuel your body with nutritious food
We’ve all heard the saying, “You are what you eat.” And it’s true – the food we consume can have a significant impact on our mood and overall wellbeing.
Starting your day with a balanced, nutritious meal can provide you with the energy you need to tackle the day ahead. Opt for foods rich in protein, fiber, and healthy fats, and try to include a variety of fruits and vegetables.
Skipping breakfast or opting for sugary, processed foods can lead to energy crashes and mood swings later in the day. On the other hand, nourishing your body with wholesome foods can boost your mood and keep you feeling satisfied and energized.
The journey to happiness starts with you
At the heart of it all, your journey towards a happier self is deeply personal and unique. It’s about discovering what works best for you and making conscious decisions each day to prioritize your well-being.
The eight practices shared in this article are simple yet powerful steps to start your day and set the stage for a happier life. But remember, consistency is key. Just as a single drop of water may not seem significant, over time, continuous drops can fill a bucket.
In my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego, I delve deeper into how these practices, combined with the teachings of Buddhism, can help you navigate life with greater joy and less ego.
But remember, these steps are not a magic formula or quick fix. Happiness is not a destination, but a journey. It requires patience, commitment, and most importantly, self-compassion.
As you embark on this journey, keep in mind the wise words of psychologist Carl Rogers: “The good life is a process, not a state of being. It is a direction not a destination.” So take these practices and make them your own. You have within you the power to create your own happiness each morning.
Start today and see where this journey takes you in 60 days. You might just be surprised by how much can change when you start your day with intention and positivity.
