The tone of the day is often set the moment you open your eyes: wake up in a bad mood and everything feels heavier—studies confirm it.
Rather than surrendering to this emotional priming effect, psychologists like Justine Grosso, Lee Chambers, and Laurie Santos suggest a few simple ways to shift it.
From soothing warmth and an evening walk to stepping back from screens and tuning back into your senses, four habits can turn your wake-up into an ally.
When waking sets your mood
Some mornings start off on the wrong foot, and the rest seems to go sideways. Research in psychology shows that your morning mood acts like a filter on how you experience the day, shaping your reactions, choices, and the quality of your social interactions.
The good news: a few simple actions, practiced consistently, can turn getting up into an anchor. By leaning on accessible levers, you build a steadier, more supportive mental rhythm.
The hidden benefits of a hot bath
Justine Grosso, a psychologist specializing in mental wellbeing, recommends a hot bath in the evening as a soothing ritual. Gentle heat releases built-up physical tension and helps you fall asleep faster, while also helping lower cortisol, the stress hormone.
No need to linger: about 15 minutes is enough to invite deep relaxation, support a restorative night, and set you up for a more emotionally stable wake-up.
The power of an evening stroll
According to Lee Chambers, psychologist and nutritionist, an evening walk rebalances the mind and prepares the body for rest. Getting fresh air, stepping away from screens, and moving gently help clear your head and ease you into a sleep-friendly rhythm—even after just a few minutes.
Practiced with mindfulness — paying attention to your breathing, the sounds around you, or the feeling of your feet on the ground — this stroll deepens your sense of grounding and calms mental chatter.
Screens, distance, and calm
Laurie Santos, psychologist and professor at Yale, highlights the importance of cutting screen time before bed. Blue light disrupts melatonin production, which undermines sleep quality. Keeping your phone at a distance for at least an hour before sleep encourages a more natural drift into slumber and a calmer wake-up.
Swapping that screen time for a few pages of reading or a short meditation creates a buffer to decompress and signals to your brain that the night can begin.
Reconnect with yourself to start the day right
As soon as you open your eyes, coming back to the body provides a simple, powerful compass: deep breathing, gentle stretches, or a practice of gratitude. This mini-ritual centers your attention on the present moment and reins in rumination about yesterday or what’s ahead.
These gestures take little time, fit into any routine, and lay a steadier emotional foundation for the day.
Habits that change everything
Make these four practices part of your evening and morning routine, and you’ll steadily build lasting mental hygiene. Getting up on the right foot then becomes the natural result of consistent, deliberate habits.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
