As science and medicine have evolved, so has the quality of advice on wellness. As such, suggestions about establishing healthy habits are everywhere. But one of the single best things you can do to start your day is to create a positive mindset, first thing.

No doubt challenges and irritations will be thrown at you throughout the day - whether bad traffic, juggling kids schedules or a demanding work project. If you can wake on a positive note and set your day up for success, you’ll be ahead of the game and on a better path towards a productive and happy day.

Here are some of our favorite tips for how to foster a beautiful morning mindset.

Waking rested

An essential step toward a great morning doesn’t even happen in the morning, it starts the night before. Plan and commit to going to bed early and ensuring you aim for eight hours of sleep. Give your mind a chance to unplug, reset, and boot up smoothly. Otherwise, the rest of your day will be behind the “8” ball.

Morning mantra 

Speaking aloud a positive morning mantra does great things for your mindset. Make sure to work in some positive self-talk and affirmation. Below are some great examples. 

• “I am grateful for all of the good in my life.”

• “I am on my own path, chosen by no one but me.”

• “ I will own my mistakes and my victories.”

• “Today is another day to give and feel joy.”

• “I will strive for excellence and learn from its pursuit.”

Good food, good mood.

The link between gut health and mental health has been established. Nourish yourself in the morning with a healthy breakfast. If you’re in need of meal ideas, there are tons of recipes that could help you get inspired, but here are some quick breakfast ideas that cover the needs of protein, vitamins, antioxidants, and probiotics.

• Scrambled eggs with veggies. Throw in some diced up bell peppers, spinach, tomatoes.

• Yogurt and granola with blueberries or raspberries. 

• Cottage cheese with fruit like sliced peaches, pineapple, or melon.

• Whole grain toast with peanut butter and sliced banana.

Most of these breakfast items can be easily assembled, which is great for freeing up more time to relax and ease into your day.

Plan a generous act

Giving a gift, no matter the size or scope, is a happy feeling. In general, gift giving is rare but it doesn’t have to be. Surprise someone you know (or someone you don’t) by deciding on a kind gesture or gift. Here are some good examples that don’t have too high a cost.

• Pay for the person behind you in the coffee lineup

• Bring in a double lunch to work and offer it to a coworker (maybe someone that you notice buys lunch often)
• Send a message or email to someone to show you’re thinking of them.

• Take a moment to write a positive comment on a post that someone has made on their social media.

Inhalation and exhalation

Deep, slow, and controlled breathing activates the parasympathetic nervous system. This part of the nervous system is the home to your “rest and digest” response, the polar opposite of the “fight or flight” response, which performs well when you are stressed. By occupying our nervous system with parasympathetic functions, we inhibit stressful or anxious emotions from taking over.

Breathing techniques can increase oxygen supply, reduce your heart rate, and can improve focus and mindfulness. Start with box breathing, and look into other breathing exercises if that one’s not for you.

Incorporate some or all of these methods into your morning for a positive and renewing start to your day.