This Morning Routine Will Improve Your Mood
This Morning Routine Will Improve Your Mood
Have you ever noticed how the first hour of your morning can set the tone for your entire day? When we rush through our mornings—hitting snooze multiple times, scrolling through social media before our feet hit the floor, or racing out the door with a coffee in hand—we're not setting ourselves up for success. Instead, we're inviting stress and reactivity into our day from the very start.
As someone who struggled, anxiously rushing through the mornings, for years, I've discovered that intentional mornings with a slowed pace aren't just a nice idea—they're essential for emotional well-being. The good news? You don't need two hours of elaborate rituals to transform your mood. Just 20 - 30 minutes of thoughtful, intentional habits in the morning can dramatically shift how you feel and function all day long.
The Science Behind Morning Routines and Mood
Research consistently shows that our morning habits directly impact our mental state. A study published in the Journal of Research in Personality found that people who began their day with intention and positive activities reported higher levels of happiness and lower stress throughout the day.
Why? Our brains are particularly receptive during the first hour after waking. During this time, our bodies are regulating lots of things—our mental patterns, stress hormone levels, and even our brain chemistry—for the hours ahead. By creating a morning routine that nourishes your mind, body, and soul, you're literally shaping your brain in ways that lead to a better mood later on!
A Faith-Centered Morning Routine for Improved Mood
Here's a simple 30-minute morning routine designed specifically to elevate your mood while connecting you with what matters most:
1. Begin with Gratitude (3 minutes)
Before reaching for your phone, take three deep breaths and mentally list three specific things you're grateful for today. Research shows gratitude practices actually change neural pathways in your brain, increasing dopamine and serotonin levels—the "feel good" neurotransmitters. Bonus points if you do this before your feet hit the floor.
Scripture reminds us: "This is the day that the Lord has made; let us rejoice and be glad in it." (Psalm 118:24)
2. Hydrate (2 minutes)
Instead of immediately reaching for coffee, drink a full glass of water. Bonus points if you do so while standing near a window with natural light. This healthy habit rehydrates your body after sleep, kickstarts your metabolism, and exposure to morning light helps regulate your circadian rhythm.
3. Move Your Body Gently (5 minutes)
You don't need an hour-long workout to reap the mood-boosting benefits of movement. Just five minutes of gentle stretching or a short walk outside releases endorphins that naturally elevate mood.
Two of my favorite morning movement practices include simple stretching while meditating on the truth that our bodies are "fearfully and wonderfully made" (Psalm 139:14) and a prayer walk outside.
4. Connect with Scripture (10 minutes)
Rather than a rushed reading or checking off a Bible plan, try a slower approach: read just a few verses and sit with them. Write down one verse that speaks to you and carry it throughout your day. If you’re not sure what to read give this reading plan a try. I use it when I’m not in a specific study or book of the Bible.
This intentional scripture engagement centers your day on truth rather than the world's constantly shifting messages.
5. Set Intentions (5 minutes)
Take five minutes to write down:
Your top three priorities for the day
One person you can encourage
A simple phrase to return to when stress arises
Unlike a massive to-do list, this focused approach helps you live on purpose rather than being pulled in countless directions.
6. Transition Mindfully (5 minutes)
Before diving into emails or responsibilities, take five minutes to transition mindfully into your day. This might look like enjoying your coffee without distractions, listening to worship music, journaling, or simply sitting in quiet prayer.
This buffer creates valuable space between your sacred morning time and the demands waiting for you.
Making This Routine Work for You
Remember, the goal isn't perfection—it's progress. Here are some tips for implementing this mood-boosting morning routine:
Start small: If 30 minutes feels overwhelming, begin with just 10 minutes and gradually increase the time over a few weeks.
Prepare the night before: Set out your Bible, journal, and water glass to remove friction in the morning.
Create accountability: Share your morning routine goals with a friend or join our Purpose Project community for support.
Adapt as needed: Your morning routine should serve you, not become another source of stress. Adjust it to fit different seasons of life.
The Heart Behind the Routine
What makes this morning routine different isn't just the specific activities—it's the heart behind them. Each element is designed to help you connect with God, yourself, and your purpose before the world starts making demands on your attention and energy.
When we begin our day intentionally rather than reactively, we're making a statement: I will live on purpose today, not by accident. I will choose what deserves my attention rather than letting circumstances choose for me.
As Proverbs 4:23 reminds us, "Above all else, guard your heart, for everything you do flows from it." Your morning routine is one of the most powerful ways to guard your heart at the very start of your day.
Your Turn
I'd love to hear from you! What part of this morning routine resonates most with you? Is there an element you already practice that has made a difference in your mood? Share in the comments below, or tag me on social media with your morning routine insights.
Remember, small changes made consistently create remarkable transformation over time. Your intentional morning might just be the key to unlocking the joy, peace, and purpose you've been seeking.
Living on purpose with you,
Valerie
---
Need more support for living your life with intention and purpose?
Start with the Leadership Mindset Guide—a free, faith-based resource designed to help you renew your thoughts, speak truth over your leadership, and take your next brave step with confidence.
