This Morning Routine Will Improve Your Mood

Written By Kim Milone

Why meditation, movement, and mindful breakfast matter more than your to-do list

If you woke up this morning already feeling behind, you’re not alone. Many of us reach for our phones before we’ve even stretched our bodies or noticed our breath. But research shows that how you start your morning can set the tone for your entire day—and your overall mood.

At Collective Practices, we believe that small, intentional actions are the foundation of long-term well-being. So here’s a morning routine, rooted in neuroscience and mindfulness practice, that can shift you out of stress and into a steadier, more energized state.

Step 1: Start With Stillness

2–10 minutes of morning meditation

Science is catching up with what contemplative traditions have long taught: starting the day with meditation helps regulate mood and reduce reactivity. Even a few minutes of mindfulness can improve emotional resilience and cognitive performance. A 2022 review in JAMA Psychiatry found that mindfulness meditation was just as effective as Lexapro, a common antidepressant, for managing anxiety disorders [1].

Try this:

  • Sit or lie down as soon as you wake.

  • Gently notice the breath moving in and out.

  • When thoughts arise (and they will), acknowledge them without judgment and return to your breath.

Bonus: Add a phrase like “I meet this day with steadiness” to anchor your awareness.

Step 2: Move Your Body (Before Your Inbox)

5–30 minutes of mindful movement

Exercise—especially in the morning—has been shown to increase dopamine and serotonin levels, the brain’s natural mood boosters. Morning movement also improves attention and executive function, which helps you respond to life rather than react.

Choose what feels doable:

  • A brisk walk outside

  • A 10-minute strength or mobility session (even bodyweight squats and wall pushups count)

  • Chair yoga or yin yoga if your energy is low

And yes, rucking (walking with a weighted vest or backpack) totally counts. The goal is to awaken the body with intention, not punishment.

Tip: Listen to your breath as you move. Let it be your metronome. This is what transforms exercise into mindful movement.

Step 3: Make Breakfast Mindful

Slow down and nourish your mood

Skipping breakfast—or inhaling it while doomscrolling—spikes cortisol and leads to energy crashes later in the day. A protein- and fiber-rich breakfast helps stabilize blood sugar and support mood regulation, especially for women in midlife. Add in mindful eating practices and you’re also training your nervous system to pause and receive.

Try this:

  • Sit down with your food (not your phone).

  • Take three breaths before eating.

  • Notice the colors, textures, and aroma.

  • Chew slowly and ask yourself: How does this feel in my body?

Mindful eating isn’t about perfection. It’s about presence.

Mood-boosting breakfast ideas:

  • Scrambled eggs with spinach and avocado

  • Overnight oats with chia seeds, berries, and a drizzle of nut butter

  • Protein smoothie with soy milk, greens, and flax

Why This Works

This 3-part routine combines top-down and bottom-up regulation of your nervous system:

  • Meditation trains your brain to respond rather than react.

  • Movement stimulates endorphins and boosts neuroplasticity.

  • Mindful eating supports metabolic and emotional steadiness.

Together, they create what is known as a compassionate container—a set of practices that make your day more grounded, connected, and emotionally resilient.

Make It Your Own

Don’t have an hour? No problem.

Try:

  • 2 minutes of breath awareness

  • 5 minutes of yoga or stretching

  • One mindful bite of your coffee or toast

Consistency matters more than duration.

Reflect

  • What’s one small change you can make to your morning?

  • What does your body or nervous system most need first thing?

You don’t need to overhaul your life. Just begin again—each morning—with kindness.

Resources

Meditation and Mood
  • Mindfulness Meditation vs. Antidepressants:  In this this 2022 randomized clinical trial published in JAMA Psychiatry, mindfulness-based stress reduction was a well-tolerated treatment option with comparable effectiveness to a first-line medication for patients with anxiety disorders:
https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2798510 
  • Mindfulness and Emotional Regulation: Mindfulness enhances emotional regulation and reduces symptoms of anxiety and depression. See this meta-analysis from Clinical Psychology Review: 
    https://doi.org/10.1016/j.cpr.2013.05.005
Morning Movement and Mental Health
Mindful Eating and Mood Stability
Integrated Mind-Body Practices
  • Top-Down and Bottom-Up Regulation: Combining meditation, movement, and nutrition supports both neurological (top-down) and physiological (bottom-up) emotional regulation. A comprehensive summary can be found in The Body Keeps the Score by Bessel van der Kolk and in Neuroscience of Mindfulness Meditation in Nature Reviews Neuroscience:
  https://www.nature.com/articles/nrn3916
Kim Milone
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