The First 5 Minutes of Your Day

Quick Win

The first few minutes of your day might be the most important. Instead of scrolling on your phone, set the tone for your day by waking up to music and grabbing your gratitude journal.

Try This Today

• Wake up to music. Hearing your favorite songs when you wake up may ease you into the day while helping you feel less groggy. Set your phone or smart speaker to play music as your wakeup call, or consider using an old-fashioned radio alarm tuned to an all-music station.
• Have an attitude of gratitude. Jot down a few things that you are grateful for — from the people in your life to the weather to your favorite breakfast. It may boost your mood.
• Make your bed. An organized environment can positively impact your mental state. What else can you do in 30 seconds that provides a quick sense of accomplishment?
• Get moving. A brisk walk or stretch session first thing in the morning can leave you feeling energized, productive and less stressed.

Why

If you wake up to a blaring alarm and immediately scroll through emails and social media, it might be time to rethink your morning routine. Happiness and well-being are at their highest in the morning, per a study that looked at data from more than 49,000 adults, published in BMJ Mental Health in 2025. And capitalizing on this good vibe with positive activities may have a carryover effect: In a 2025 survey sponsored by Project Healthy Minds and Nespresso, more than 90 percent of 1,000 U.S. adults ages 18 to 64 said morning routines impacted their wellness for the rest of the day.