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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Kick-starting your day on a high note can set a positive tone for the rest of your day. When it comes to your mental health, having a healthy morning routine may help boost your mood. But with all the conflicting information online, determining which morning habits are best for your mental well-being can be a real challenge. Fortunately, we have you covered.
In this article, we’ll explore the No. 1 habit to incorporate into your morning routine to help manage stress and anxiety and increase your energy levels. We’ll also share some other practical tips to further elevate your mood so you can wake up each day feeling your best and ready to tackle the day.
These 3 Healthy Habits Can Boost Your Mood, According to Research
The #1 Habit to Do When You Wake Up to Manage Stress & Anxiety
For instance, one study found that outdoor mindful walking in nature significantly improved sleep quality and mood among university students experiencing sleep difficulties during COVID-19.
Additionally, exercise has all kinds ofmental health benefits. Physical activity releases endorphins and serotonin, which are known to elevate mood and reduce symptoms of stress, anxiety and depression.
5 Reasons Outdoor Walking Is the Best Habit for Boosting Your Mood
1. It Can Reduce Stress
“Research shows that spending time outdoors, especially in nature, is linked to better mood and less feelings of anxiety and stress,” saysRachel MacPherson, CPT, an ACE-certified personal trainer. Walking in natural environments can help reduce levels of cortisol, a hormone associated with stress, even better than indoor activities like treadmill walking.Lower cortisol levels help boost your mood and help you approach daily challenges with a calmer mindset. “When you start your day off feeling good and less stressed, the rest of your day will feel much better,” she adds.
The Best Walking Plan to Help You Reduce Stress
2. It May Improve Sleep Quality
“When you get outdoors in natural morning light during a walk, it can help regulate your body’s internal clock and sleep-wake cycle—otherwise known as yourcircadian rhythms,” explains MacPherson. This regulation leads to deeper, more restorative sleep, which is a crucial factor for mood regulation. “When your circadian rhythms [are] regulated, you’ll have better sleep quality, which in turn improves mood and mental clarity throughout the day,” she says.
3. It Can Support Mental Health
“Regular morning nature walks help ward off symptoms of depression and anxiety,” says MacPherson. “Studies show that walking in green spaces can have a calming effect that makes managing negative thoughts and emotions easier,” she adds.This calming effect may allow you to reset mentally, making it easier to maintain a positive outlook throughout the day.
4. It May Increase Energy Levels
“Getting outside in natural light during morning walks can make you feel more alert and in a better mood,” says MacPherson. “Even short walks can give you a mental boost so you feel more energized and ready to tackle daily tasks. And when you’re more productive and less groggy, you’ll feel better about yourself and your to-do list.”
5. It Can Promote Mindfulness and Relaxation
“Walking outdoors can be a mindful activity, which helps break the cycle of negative thoughts and makes it easier to feel positive emotions,” MacPherson explains. “Mindful walking, especially in nature, can bring you peace and relaxation, boosting your mood in the short and long term.”
Other Tips for Improving Mood
Incorporating these additional practices into your daily routine can help further boost your mental health and lead to better moods.
How to Boost Your Mood in 10 Minutes or Less
The Bottom Line
Going for an outdoor walk when you wake up can significantly boost your mood and set a positive tone for the day ahead. A morning walk can help reduce stress, improve sleep quality, support mental health, increase energy levels, and promote mindfulness and relaxation. Beyond walking, consider limiting your screen time, eating a well-balanced diet, building community, and prioritizing sleep for optimal mood. Then get ready to seize the day!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Grassini S.A systematic review and meta-analysis of nature walk as an intervention for anxiety and depression.J Clin Med. 2022;11(6):1731. doi:10.3390/jcm11061731Siraji MA, Spitschan M, Kalavally V, Haque S.Light exposure behaviors predict mood, memory and sleep quality.Sci Rep. 2023;13(1):12425. doi:10.1038/s41598-023-39636-yMa J, Williams JM, Morris PG, Chan SWY.Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study.Explore. 2023;19(3):405-416. doi:10.1016/j.explore.2022.08.004Singh B, Olds T, Curtis R, et al.Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews.Br J Sports Med. 2023;57(18):1203-1209. doi:10.1136/bjsports-2022-106195Olafsdottir G, Cloke P, Vogele C, et al.Health benefits of walking in nature: A randomized controlled study under conditions of real-life stress.EAB. 2018;52(3). doi:10.1177/0013916518800798Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-xMa J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol. 2024;43, 9521–9539. doi:10.1007/s12144-023-05112-zAlshoaibi Y, Bafil W, Rahim M.The effect of screen use on sleep quality among adolescents in Riyadh, Saudi Arabia.J Family Med Prim Care. 2023;12(7):1379-1388. doi:10.4103/jfmpc.jfmpc_159_23Minich DM.A review of the science of colorful, plant-based food and practical strategies for “eating the rainbow”.J Nutr Metab. 2019;2019:2125070. doi:10.1155/2019/2125070Haim-Litevsky D, Komemi R, Lipskaya-Velikovsky L.Sense of belonging, meaningful daily life participation, and well-being: Integrated investigation.Int J Environ Res Public Health. 2023;20(5):4121. doi:10.3390/ijerph20054121Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Grassini S.A systematic review and meta-analysis of nature walk as an intervention for anxiety and depression.J Clin Med. 2022;11(6):1731. doi:10.3390/jcm11061731Siraji MA, Spitschan M, Kalavally V, Haque S.Light exposure behaviors predict mood, memory and sleep quality.Sci Rep. 2023;13(1):12425. doi:10.1038/s41598-023-39636-yMa J, Williams JM, Morris PG, Chan SWY.Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study.Explore. 2023;19(3):405-416. doi:10.1016/j.explore.2022.08.004Singh B, Olds T, Curtis R, et al.Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews.Br J Sports Med. 2023;57(18):1203-1209. doi:10.1136/bjsports-2022-106195Olafsdottir G, Cloke P, Vogele C, et al.Health benefits of walking in nature: A randomized controlled study under conditions of real-life stress.EAB. 2018;52(3). doi:10.1177/0013916518800798Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-xMa J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol. 2024;43, 9521–9539. doi:10.1007/s12144-023-05112-zAlshoaibi Y, Bafil W, Rahim M.The effect of screen use on sleep quality among adolescents in Riyadh, Saudi Arabia.J Family Med Prim Care. 2023;12(7):1379-1388. doi:10.4103/jfmpc.jfmpc_159_23Minich DM.A review of the science of colorful, plant-based food and practical strategies for “eating the rainbow”.J Nutr Metab. 2019;2019:2125070. doi:10.1155/2019/2125070Haim-Litevsky D, Komemi R, Lipskaya-Velikovsky L.Sense of belonging, meaningful daily life participation, and well-being: Integrated investigation.Int J Environ Res Public Health. 2023;20(5):4121. doi:10.3390/ijerph20054121Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Grassini S.A systematic review and meta-analysis of nature walk as an intervention for anxiety and depression.J Clin Med. 2022;11(6):1731. doi:10.3390/jcm11061731Siraji MA, Spitschan M, Kalavally V, Haque S.Light exposure behaviors predict mood, memory and sleep quality.Sci Rep. 2023;13(1):12425. doi:10.1038/s41598-023-39636-yMa J, Williams JM, Morris PG, Chan SWY.Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study.Explore. 2023;19(3):405-416. doi:10.1016/j.explore.2022.08.004Singh B, Olds T, Curtis R, et al.Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews.Br J Sports Med. 2023;57(18):1203-1209. doi:10.1136/bjsports-2022-106195Olafsdottir G, Cloke P, Vogele C, et al.Health benefits of walking in nature: A randomized controlled study under conditions of real-life stress.EAB. 2018;52(3). doi:10.1177/0013916518800798Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-xMa J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol. 2024;43, 9521–9539. doi:10.1007/s12144-023-05112-zAlshoaibi Y, Bafil W, Rahim M.The effect of screen use on sleep quality among adolescents in Riyadh, Saudi Arabia.J Family Med Prim Care. 2023;12(7):1379-1388. doi:10.4103/jfmpc.jfmpc_159_23Minich DM.A review of the science of colorful, plant-based food and practical strategies for “eating the rainbow”.J Nutr Metab. 2019;2019:2125070. doi:10.1155/2019/2125070Haim-Litevsky D, Komemi R, Lipskaya-Velikovsky L.Sense of belonging, meaningful daily life participation, and well-being: Integrated investigation.Int J Environ Res Public Health. 2023;20(5):4121. doi:10.3390/ijerph20054121Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613
Grassini S.A systematic review and meta-analysis of nature walk as an intervention for anxiety and depression.J Clin Med. 2022;11(6):1731. doi:10.3390/jcm11061731
Siraji MA, Spitschan M, Kalavally V, Haque S.Light exposure behaviors predict mood, memory and sleep quality.Sci Rep. 2023;13(1):12425. doi:10.1038/s41598-023-39636-y
Ma J, Williams JM, Morris PG, Chan SWY.Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study.Explore. 2023;19(3):405-416. doi:10.1016/j.explore.2022.08.004
Singh B, Olds T, Curtis R, et al.Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews.Br J Sports Med. 2023;57(18):1203-1209. doi:10.1136/bjsports-2022-106195
Olafsdottir G, Cloke P, Vogele C, et al.Health benefits of walking in nature: A randomized controlled study under conditions of real-life stress.EAB. 2018;52(3). doi:10.1177/0013916518800798
Blume C, Garbazza C, Spitschan M.Effects of light on human circadian rhythms, sleep and mood.Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-x
Ma J, Lin P, Williams J.Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.Curr Psychol. 2024;43, 9521–9539. doi:10.1007/s12144-023-05112-z
Alshoaibi Y, Bafil W, Rahim M.The effect of screen use on sleep quality among adolescents in Riyadh, Saudi Arabia.J Family Med Prim Care. 2023;12(7):1379-1388. doi:10.4103/jfmpc.jfmpc_159_23
Minich DM.A review of the science of colorful, plant-based food and practical strategies for “eating the rainbow”.J Nutr Metab. 2019;2019:2125070. doi:10.1155/2019/2125070
Haim-Litevsky D, Komemi R, Lipskaya-Velikovsky L.Sense of belonging, meaningful daily life participation, and well-being: Integrated investigation.Int J Environ Res Public Health. 2023;20(5):4121. doi:10.3390/ijerph20054121
Triantafillou S, Saeb S, Lattie EG, Mohr DC, Kording KP.Relationship between sleep quality and mood: Ecological momentary assessment study.JMIR Ment Health. 2019;6(3):e12613. doi:10.2196/12613
