How to Start the Day off Right

Co-authored by Erin Conlon, PCC, JD

Last Updated: January 4, 2025 Fact Checked

To feel invigorated and energized every morning, take positive steps to bring a happy and healthy atmosphere into your daily life. By having a morning routine that involves exercise, good food and some form of boosting your morale, you can start the day off in the right way.

1

Wake up at a good time.

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This means giving yourself plenty of time to awaken, stretch and get ready. Waking up with just enough time to rush out the door is stress-inducing and not a good start to your day. Instead, go to bed early enough to allow you to awake refreshed and with time to do everything at a good, even pace.^{[1]
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Erin Conlon, PCC, JD
Executive Life Coach

Expert Interview. 31 August 2021.}^{[2]
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Research source}

2

Exercise.

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Do some simple physical exercises to boost your energy. It is a great way to kick-start your metabolism. This will help you to be more productive and effective in your activities for today.^{[3]
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- Make sure that you don't over train straight away: you don't want to faint or feel exhausted.

3

Wash.

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^{[4]
X
Research source} If you can shower, then take a hot shower;^{[5]
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Research source} if you can't wash, at least wash your face in a bowl of very cold water to wake you up.^{[6]
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Trustworthy Source

American Academy of Dermatology
Professional organization made of over 20,000 certified dermatologists

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4

Get dressed.

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Choose warm colors like yellows and reds (lose the black if possible). Try this for a couple of mornings and soon your whole wardrobe will change.

5

Eat a healthy breakfast.

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It is always a good way to eat healthy food to start your day. This will give you the energy needed to kick start your day.^{[7]
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- Be sure to drink water so you feel refreshed and stay hydrated.^{[8]
  X
  Expert Source
  
  Erin Conlon, PCC, JD
  Executive Life Coach
  
  Expert Interview. 31 August 2021.}

6

Listen to songs that make you happy in the morning.

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7

Set your goals.

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Take time to write your goals/priorities for today. It will not take much of your time. It's a good way to start the day knowing what goals you'd like to meet and planning ahead will also teach you how to manage your time effectively. This way, you can avoid becoming overwhelmed by tasks because you already have set out what you want to achieve.
- If you pray, say a prayer. Ask for guidance throughout your daily activities and count your blessings rather than ranting about the things you don't have. Praying will also increase your faith and will give you fulfillment.
- Meditation can be a good option if you enjoy it. Set aside a space of 20 minutes to meditate before your day begins.^{[9]
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- If you don't pray or meditate, consider setting aside some quiet time for reflection about the day ahead and the direction you're following in life. It can be a good way to start the day with purpose.
- Plan out your next day the night before so you don't have to stress about anything when you wake up.^{[10]
  X
  Expert Source
  
  Erin Conlon, PCC, JD
  Executive Life Coach
  
  Expert Interview. 31 August 2021.}

8

Make yourself look good.

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When you make your appearance good, it will help you to have a positive outlook. It will help you to improve your confidence and make yourself more trustworthy.^{[11]
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9

Take a walk.

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If possible walk to where you need to be, especially if it is early in the morning, nothing is better than walking around the streets when there is no-one around. Or, walk to work, school or wherever you're headed.^{[12]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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10

Be happy.

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There is no other way of putting it the only way to start your day right is to be happy. As soon as you wake up, tell yourself "today is a good day". Try it one morning and see the effect. Have positive intentions for the day, to better yourself and the lives of those around you.^{[13]
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National Health Service (UK)
Public healthcare system of the UK

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- If you have a tough day ahead, say: "Today is a good day and I can do this."
- Aim to be the reason someone smiles today. Or, many someones!

Expert Q&A

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Question

How do I start my day with energy?

Erin Conlon, PCC, JD
Executive Life Coach
Erin Conlon is an Executive Life Coach, the Founder of Erin Conlon Coaching, and the host of the podcast "This is Not Advice." She specializes in aiding leaders and executives to thrive in their career and personal lives. In addition to her private coaching practice, she teaches and trains coaches and develops and revises training materials to be more diverse, equitable, and inclusive. She holds a BA in Communications and History and a JD from The University of Michigan. Erin is a Professional Certified Coach with The International Coaching Federation.

Erin Conlon, PCC, JD

Executive Life Coach

Expert Answer

Consider that your day actually starts the night before. So, practice good sleep hygiene and plan your day the night before.

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Question

How you start your day matters?

Erin Conlon, PCC, JD
Executive Life Coach
Erin Conlon is an Executive Life Coach, the Founder of Erin Conlon Coaching, and the host of the podcast "This is Not Advice." She specializes in aiding leaders and executives to thrive in their career and personal lives. In addition to her private coaching practice, she teaches and trains coaches and develops and revises training materials to be more diverse, equitable, and inclusive. She holds a BA in Communications and History and a JD from The University of Michigan. Erin is a Professional Certified Coach with The International Coaching Federation.

Erin Conlon, PCC, JD

Executive Life Coach

Expert Answer

You bet it matters! So often people get really wonky because the day didn’t start perfectly. Make sure you're willing to have things be off!

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Tips

Include some fruit for breakfast, as a sweet and healthy way to start the day.

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Develop your own morning routine that works best for you. Switch the steps around in the order that befits your needs, nothing is set in stone.

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Doing things the night before can free up time in the morning to do things you'd rather be doing. For example, by making your lunch, selecting and pressing your outfit and packing your bag, you free up time to relax, exercise and take the dog for a walk in the morning.

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Warnings

If you feel groggy, unwell or tired every single morning you wake up, consider discussing this with your health practitioner. Of course, if you are going to bed late all the time and not getting sufficient sleep, it is important to address that so that you are getting sufficient sleep each night. However, in some cases even with sufficient sleep you can feel terrible in the mornings, and it is important to ensure that you aren't suffering from a medical condition that might be causing this.

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If you always feel wretched about the day ahead, realize that you have the power to change it. Just like that. All it takes is changing your attitude and wanting to start the day off well.

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