Let the light in

“Natural light regulates our circadian rhythms (the internal clocks that dictate our sleep-wake cycles) and boosts serotonin (a neurotransmitter that enhances our mood and sense of wellbeing). It also improves sleep quality and gives us a dose of Vitamin D. You don’t even need a garden, just opening windows and blinds will give you the physiological and psychological benefits of daylight.” Dr Nick Taylor, clinical psychologist and founder of workplace wellbeing platform Unmind

Have a gentle wake-up call

“Getting up early can be brutal for the majority of people (myself included), so an alarm that is gentle on the ears and mind is crucial for taking the sting out of that early start. I set an alarm to wake me up 10-15 minutes prior to the time I actually need to be up, using an alarm with natural sounds such as ocean waves and birds chirping. This starts very low and slowly increases in sound, giving the mind and body a calming wake-up – and you a more positive start to the morning. It makes a big difference compared to those screeching alarms, which could be out of a horror movie. They wake you up in shock, and in turn sets the tone for the day.” Lewis Paris, personal trainer and founder of Lewis Paris Fitness Lt

Stretch

“One of the best morning habits to adopt is to stretch your back and neck. Our spine is such a central part of our body, supporting us with everything from posture to balance to strength and all forms of movement – so it’s great to start the day with a spinal stretch. You can try this by moving through the main movements of the spine: flexion (folding forwards), extension (bending backwards), lateral flexion (side-bending) and rotation (twisting). Gently moving through a few variations of these stretches can provide you with a great mobility-based sequence for the spine and set you up for the day.” Eloise Skinner, fitness instructor and author

Stay disconnected

“Cortisol, the stress hormone, peaks around 30-45 minutes after waking. This is an important time because how we manage it can influence our day. So try to avoid checking work emails or other potentially stress-inducing activities first thing.” Dr Nick Taylor

Practise gratitude

“Appreciate what you have and take time to contemplate what you are grateful for when you wake up. This helps improve your mood as it reduces the stress hormone cortisol. One nice way to do it would be to start your day with writing down one thing you are grateful for. If you need some help or prompts, download a gratitude journal off the internet to give you some ideas.” Courtney Greene, regional lead occupational therapist at Cygnet Health Care

Try a one minute recharge

“When I pull up to work in my car, I do a ‘one minute recharge’: rapidly achieving a state of calm with some quiet deep breathing. It’s a daily indulgence to induce a moment of stillness and let go of any tension. If I don’t do this, the barrage of problems I am hit with the minute I set foot in the surgery can palpably raise my blood pressure or make me snappy. It’s a great way to transition from one mini segment of the day to another.” Dr Ayan Panja, an NHS GP partner, author of ‘The Health Fix’ and host of the ‘Saving Lives in Slow Motion’ podcast

Eat a nourishing, dopamine-friendly breakfast

“Eating a balanced breakfast that includes proteins, healthy fats and fibres can stabilise blood sugar levels and mood. Incorporating foods like eggs, nuts and berries can be especially beneficial. Also, adopting a ‘dopamine diet’ for breakfast can have a profound impact on a person’s mood throughout the day. This diet focuses on foods that are rich in tyrosine – the amino acid precursor to dopamine – which includes bananas, almonds, avocados, eggs and yoghurt. Integrating these foods into a morning meal can help naturally increase dopamine levels, enhancing mood, motivation and attention at the start of the day. This approach not only nourishes the body but also primes the brain for a happier and more productive day.” Helen Perks, registered nutritional therapist

Take a short morning walk

“The benefits of going for a morning walk are wide-reaching. Going for a walk in the morning can help us clear our heads and get ready for the day, providing an opportunity for processing and stimulating mental clarity and focus. It also allows our minds to wander, which is associated with creativity. Finally, while we walk, we perform something called ‘bilateral stimulation’. This is the process of alternatively stimulating the right and left side of the brain, which can have a relaxing effect, decreasing physiological arousal. It can also decrease worry, improve our attention span and effectively clear our head. That’s why a walk is so good for helping us to feel better.” Sandi Mann, senior psychology lecturer at the University of Central Lancashire

Make the bed

“Something as little as making your bed on a daily basis helps to put you in the right frame of mind. Completing this small task is a win that will subconciously allow you to believe you can complete many other tasks throughout your working day along with a clearer mind. Studies have shown a tidy home environment can lead to an increase in productivity and positive mental health benefits such as better organisation, boosted creativity, the ability to focus better and make decisions.” Lewis Paris

Write a list

“Making a list is a great way to mentally prepare for the day ahead. Setting out your goals and actions in a list will help you to feel organised and prepared for whatever lies before you. Whether it’s a day of running errands, a busy day at the office or just a day of me-time, writing down everything you want to achieve means you are more likely to remember and action those things. If you are feeling particularly stressed or anxious, try journaling to note down your thoughts and feelings, sometimes it is better to let these thoughts out than keeping them locked away inside. Writing a journal is also a great way to express your bigger dreams and ambitions so you know that you have committed them to paper.” Emma Bullock-Lynch, nutritionist at Wassen

Feed the birds

“I do this first thing every morning. It reminds me that I am part of the natural world and that small acts of kindness can have a big impact. It also evokes gratitude in me; gratitude for having an outside space where I can welcome birds, as well as feeling the sun (or rain!) on my skin. A growing body of research shows that seeing birds or hearing bird song can lower stress, reduce anxiety and lift our mood. So feeding the birds also feeds our souls.” Kate Merrick, psychotherapist and spokesperson for the UK Council for Psychotherapy (UKCP)

Take a mindful shower

“A really nice way to start the day is to take a few minutes than you would normally take in the shower and spend the time focusing on the sensations of the water running down your body. While you are doing this, imagine the water washing away any doubts or fears you have about the day ahead and them being replaced with positive energy and confidence.” Claire Renée Thomas, mental fitness coach and founder of Reaching My Best

Do something that makes you feel motivated

“One of the best ways to start the day right is by doing something most mornings that makes you feel engaged with your own wellbeing. You want to do something that you feel proud of doing, so that it gives you a sense of satisfaction and drive, and it really doesn’t need to be for long – start with five minutes and aim to get to somewhere like 10 or 15. Choose just one thing to start with: it could be meditation, yoga, reading, journalling, breathwork, time in nature, something creative, playing with a pet, cooking or writing. And think of it like brushing your teeth: you may not always want to do it but, when done regularly, it improves your health.” Lily Silverton, mindset and life coach and founder of the Priorities Method

Play your favourite song

“Start your morning by putting on your favourite music and either dancing or singing along. This activity not only wakes up your body but also releases endorphins, the hormones that promote feelings of happiness and wellbeing. Additionally, dancing or singing can shake off any grogginess and elevate your mood, making it hard to feel grumpy when you’re moving to a lively beat or belting out your favourite tunes. Incorporating this simple yet effective routine can transform your mornings into a more enjoyable and uplifting experience, setting you up for the whole day.” Dr Tom MacLaren, consultant psychiatrist at Re:Cognition Health

Roll your ankles

“Circle the ankles and feet before you put your feet on the floor. There are 33 joints in each foot, so three ankle circles each way will get them moving. After a night of lying down, it will also help to free up the soft tissues around the calves.” Anji Gopal, osteopath, yoga teacher and founder of The BackCare Foundation

Delay your caffeine fix

“Drinking caffeine releases adrenaline, which is the source of your fight-or-flight response. This can give you an instant boost, but maintaining that requires more coffee, which may result in you spending the day in an agitated state and feeling on edge. Caffeine also releases the stress hormone cortisol, which can have detrimental effects on your body and physical health. Why not try buy some caffeine-free alternatives?” Courtney Greene

Write down your priority for the day

“Every day we are faced with endless tasks, decisions and demands, so it’s important for your peace of mind to think about what actually matters to you. It’s impossible to do it all, so each morning consider what’s most important to you that day. It could be a work project, a person, a health goal or something else entirely. Knowing where to focus your energy and time will make it easier to say no and yes to the right things throughout the day.” Lily Silverton

Identify one nice thing

“I begin my day by looking forward to what it holds. Every morning, I think about one thing I can do that gives me pleasure – whether it is chatting with a good friend or treating myself to a coffee.” Dana Moinian, psychotherapist at The Soke

Hydrate

“Drinking a glass of water first thing in the morning helps to quench your thirst and encourage optimal hydration, flush out toxins built up throughout the night, kickstarts the metabolism and encourages the internal organs to function properly. Also, when we are dehydrated, we are more likely to feel moody and sluggish – consuming water regularly helps with brain and bodily function, so will set you up for a happier day.” Lewis Paris

Activate the vagus nerve

“I have a habit of gargling in the shower and rinsing my mouth with lots of water. Singing and gargling both stimulate the vagus nerve, which is important for dialling down stress responses. The rinsing also clears bacteria from the mouth, which is an old Bengali habit my parents insisted on after meals.” Dr Ayan Panja

Try a mini-meditation

“Find a quiet corner and take five deep breaths, focusing on inhaling positivity and exhaling negativity. Deep breaths aren’t just about feeling good in the moment, they are like a gateway to happiness. This is because deep inhales and exhales trigger your body’s relaxation response, lowering stress hormones like cortisol. Less stress means a calmer mind and a happier you. Also, by focusing on your breath, you train your attention to stay present, reducing mental chatter and boosting your ability to concentrate. This translates to better decision-making and a sense of accomplishment, both happiness boosters. Regularly practicing this mini-meditation builds on these benefits, making you more resilient to stress, fostering a sunnier outlook, and equipping you to handle life’s challenges with greater ease – all stepping stones to a happier you.” Alison Blackler, mindset coach at 2minds