I’m usually a pretty happy person, but about a year ago—perhaps due to a lack of social connections and laughter—I experienced a few dark months. During those months, I spent most of my waking hours (and probably nights as well) consumed with negative thoughts.
I woke up feeling angry in the morning, continued having negative thoughts most of the day, and went to bed in that same state of mind. Luckily, I didn’t have many opportunities to spread my negativity to others because we were in confinement.
On one of those moody mornings, I played a video of a spiritual teacher that a friend had recommended listening to while getting ready for the day.Halfway through the video, he said, “Humanity is ascending into more loving and conscious states of being. You are becoming more of who you truly are, which is love.”
At that moment, I caught my eyes in the mirror and stared at my unhappy face. “I’m not ascending. I’m descending further and further into the ‘hell’ in my own mind.”
My negativity was eating me alive, but, strangely, it was so addictive.
Since it had been escalating for some time (a few months by then) and had acquired a good bit of momentum, I really didn’t know if I’d be able to shift all that negativity into a more positive state of being. I knew that the longer I waited, though, the harder it would be.
Still looking at my face in the mirror, I noticed the corners of my mouth pointing slightly downward.
I made my bed and then went to the kitchen. As the coffee was brewing, I grabbed my laptop and Googled “how to be a more positive person,” and I scribbled down a few ideas that resonated with me.
Later that day, after mixing and matching advice from different articles, I created what I called my “emotional hygiene routine.”
It’s a series of simple habits that I committed to doing most days of the week for an entire month (and still continue to do today on most days) and that, over that month, took me out of my depressive state and made me wake up smiling in the morning again.
I’d like to share them with you.
1. Fall asleep in the “vortex.”
One idea I came across in my research on being more positive came from Abraham Hicks:
“If you go to sleep in the vortex, you wake up in the vortex. If you go to sleep not in the vortex, you wake up not in the vortex.”
Being in the “vortex” refers to a state of pure positive energy. The idea in that quote is pretty straightforward: go to bed thinking positive thoughts and feeling happy feelings, and you’re more likely to wake up thinking and feeling positive in the morning.
I knew this had to be true. I knew it because when I went to bed thinking angry thoughts, I usually dreamed that I was unhappy and then woke up grumpy (and exhausted) in the morning.
So, I decided to try something. As I closed my eyes to sleep at night, I scanned the day from the moment I woke up until the present moment when I was lying in bed, and I tried to recall all the positive things (even tiny things) that had happened that day.
I could have thought about the delicious mocha latte that I drank that morning, the fact there wasn’t snow on the ground and that I was able to run outside in the afternoon, or a nice comment someone left on one of my videos.
I spent a few seconds remembering a happy moment before moving on to the next one. After scanning the entire day, I would do it again, trying to find even more subtle positive things, and I did this until I fell asleep.
This exercise is probably the number one thing that helped me (and still continues to help me) wake up happier in the morning.
2. Have something to look forward to on the following day.
Something else that has helped me wake up happier is having something to look forward to every day, even if I have a busy day ahead and have minimal free time available.
Still to this day, every evening, I schedule at least one activity that brings me joy for the following day. It can be going for a walk with a friend, baking cookies, or watching the sunset. It can also be as simple as wearing my favorite outfit.
Scheduling one activity that brings me joy for the following day gives my mind something fun to anticipate and puts me in a good mood in the evening.
And again, how the day ends is a good indicator of how the following day begins.
3. Absorb uplifting ideas in the evening.
We all know that what we feed our minds affects our mood. I don’t have a TV and don’t follow the news, but my Facebook feed is often enough to get me irritated. So, I decided to stop scrolling mindlessly on Facebook (or at least do so less often) and consume positive-only content instead.
For the past few months, first thing in the morning and before going to bed, I’ve been reading a few pages of an inspiring book—usually something spiritual. I just finished reading the entire Earth Life book series by Sanaya Roman, and right now, I’m reading Wishes Fulfilled by Wayne Dyer.
Reading those kinds of books brings me peace. I can notice a significant difference in my mood and stress level if I just take even fifteen minutes to consume uplifting content in the morning and evening.
(If you have any book recommendations, you can share them in the comments.)
4. Make a gratitude list—with a twist.
After reading in the morning, I write down three to five things I’m grateful for—and why I appreciate each thing.
I used to write gratitude lists of fifteen-plus items and do it very quickly—almost mindlessly—just to “get it done.” It made the practice sort of mechanical and not very effective.
I’ve found that writing fewer items on my list and taking the time to dive into the reasons each thing makes me happy intensifies the feelings of gratitude and makes the exercise more profound. I try to do this daily, although I do forget sometimes. When I forget several days in a row, I can feel the difference in my general mood.
Gratitude is perhaps the lowest-hanging fruit for cultivating a more positive attitude.
5. Choose your state of being as you open your eyes.
The last thing that has helped me is a piece of advice from Dr. Daniel Amen, one of the leading brain health experts. In an interview on The School of Greatness Podcast, he talked about the importance of setting a positive intention from the very start of the day to cultivate what he calls “a positivity bias.”
An affirmation he uses himself and recommends using is: “Today is going to be a great day.”
When we tell ourselves this in the morning, our unconscious mind then looks for things that are going right to prove that this is true. This isn’t toxic positivity—ignoring or denying the negative. It’s training our brains to see what’s positive instead of focusing on the negative by default.
I’ve taken the habit of saying this affirmation (or a similar one) just after waking up and before opening my eyes in the morning. It’s a bit like choosing and declaring from the very start of the day what attitude you’ll adopt that day. It’s easy to do, and it sets the tone for the day.
In the beginning, I didn’t always remember to declare my intention until later in the morning, but it didn’t take long before it became automatic. Now, just remembering to think about my intention (and then mentally saying it) makes me smile as I wake up.
Our lives don’t need to be perfect to wake up smiling in the morning; they just require a conscious effort to develop a positive attitude, which is what the five habits in this article have helped me accomplish.
I hope they serve you well, too, if you choose to implement them.
By: Emilie Pelletier
Emilie is a certified purpose and life coach, meditation instructor, and spiritual entrepreneur. She helps free-spirited minds to clarify their soul’s purpose, find their calling, and transform their work into play. You can get her free guide, “The Life Purpose Formula: The Easiest Way to Uncover Your Purpose and Calling,” or connect with her through her website ConsciousOriginals.com.
Whether it’s stress, depression, anxiety, or lack of sleep, there are times when getting out of bed in the morning may feel overwhelming. But staying in bed every day is usually not a long-term option. Here’s how to get up and going when it may feel impossible.
Find an accountability partner
Friends and family members can serve as support and a point of accountability. They can check in with you and provide encouragement. They can also provide reassurance and assistance.
Ask someone to text or call you every morning to check on your progress and plans. The anticipation of the check-in may be an encouragement to get up.
Rely on a furry friend
- reduce stress
- lower anxiety
- ease feelings of loneliness
They also encourage exercise, which boosts overall health. Plus, animals need you to get out of bed — they use the restroom outside! Having a panting pooch nuzzling you for love and a walk may be a useful way to encourage you to get out of bed.
Take small steps
If the day feels overwhelming, don’t focus on it. Focus on the moment. Give yourself a “next step” goal. Tell yourself you only need to get to the shower. When you accomplish that, tell yourself you only need to get dressed, then make breakfast.
Focus on successful moments and days
You’ve likely felt this way before. And you likely overcame it. Remind yourself of that and how you felt when you were able to accomplish what you did.
Whether it’s moving from the bed to the dining room table or successfully attending the business meeting you had scheduled, the feeling of accomplishment can be a strong incentive to go again.
Bribe yourself with good feelings
You know how good that first sip of coffee feels at your favorite coffee spot? Remember that and make yourself crave it.
Desire is a strong driver of energy. Maybe it’s not coffee, but you love listening to music and swaying on your porch in the sunlight. Picture that moment. When you crave an event or a feeling — or yes, even a food — you have something that encourages you to rise.
Turn on some tunes
It’s can be hard to stay down when you’ve got a tempo beating from your speakers. Turn on a fast-paced soundtrack (slow and relaxing songs are better another day) and sit up.
You don’t have to dance, but a sway, clap, or snap can help you feel movement in your limbs. Take the moment to stretch, and put one foot in front of another.
Shed some light
Dark, dim rooms are inviting for sleeping, but that’s a problem if you’re struggling to get out of bed. Turn on lamps or throw open the shades to invite bright, warming light into your room. This can help you feel more alert.
Work in threes
Long to-do lists can feel overwhelming. And if you don’t accomplish the full list, you may feel discouraged. Instead, give yourself just three things to accomplish.
Write them down if it helps you focus, but don’t exceed the limit of three. When you’ve marked off those three, give yourself a bit to rest. You may have done everything you need for the day, or you may want to write another list of three.
Work with what you know you can accomplish. Give yourself the time to rest between tasks.
Reach out to people you can trust
Depression, anxiety, or stress can leave you feeling isolated and alone. It’s a powerful feeling that can be difficult to overcome and make you want to avoid others. Resist this temptation and ask friends to make plans or a phone date with you.
Tell yourself your plan
When the thoughts in your head tell you to stay in bed, talk back to them (and to yourself). Say what your plans are to get going.
Once you’re in motion, it’s often easier to stay in motion. This technique can take work and time. A therapist can help you develop the right “talking points” and strategies, too.
Reflect on the positive
Photos, quotes, music: These are all things that can stir up positive feelings and happy memories. This may help you overcome the feelings of being “stuck” when you don’t feel you have the energy to get out bed.
Keep a photo album by your bedside, or purchase a book filled with inspiring quotes that speak to you. Open these books when you want to add a bit of brightness to your day.
Fill your calendar
Give yourself an event each day you can look forward to. It doesn’t have to be a large event. Meet a friend for coffee. Finally go try that new bakery downtown. Swing by your friend’s store to see their new items on the way home.
Giving yourself a goal that’s pleasurable and fun may help overcome feelings of dread or anxiety.
Being outside is good for you. Some researchers believe getting outdoors can improve your concentration and help you heal faster. Exposure to sunlight increases the feel-good chemicals in your brain, like serotonin.
Even a few minutes outside can help. Start small and step out on your porch, balcony, or into your backyard. If you feel like it, go for a walk and soak in a little more sunshine.
There are many benefits of sunlight. From helping lift your mood to strengthening your bones, sunlight is powerful stuff.
Plan rest into your day
If you need downtime, whether it’s napping or reading a book, make sure you plan that into your day. This will give you the reassurance that while your day may be busy, you’ll be able to stop, rest, and refresh.
Give yourself some grace
Tomorrow is a new day. If you can’t get out of bed today, it’s OK. If you can’t get beyond the first goal, it’s OK. You can look to tomorrow to get things done. The fog will lift, and you’ll be able to return to your normal activities.
More Remote Working Apps:
https://givvy-numbers.app.link/qNDZMGGbhsb Givvy Mobile Lottery
https://quintexcapital.com/?ref=arminham Quintex Capital
https://www.genesis-mining.com/a/2535466 Genesis Mining
https://www.bybit.com/en-US/invite?ref=ALEXP Bybit Crypto Trade
https://cashbox.money/r/6ded936cbc264c7e9add5dd5565bb31a Cash Box Money
https://alpariforex.org/fa/registration/?cpa_partner_id=13687690 Alpari Forex Trading
https://dealcheck.io?fp_ref=armin16 Dealcheck Real Estate Evaluator
https://jvz8.com/c/202927/369164 prime stocks
https://jvz4.com/c/202927/296191 gluten free
https://jvz1.com/c/202927/286851 diet fitness diabetes
https://jvz8.com/c/202927/213027 writing job
https://jvz4.com/c/202927/358049 profile mate
https://jvz8.com/c/202927/376524 super backdrop
https://jvz2.com/c/202927/184902 gaming jobs
https://jvz4.com/c/202927/343405 PR Rage
https://jvz6.com/c/202927/371547 design beast
https://jvz3.com/c/202927/376879 commission smasher
https://jvz2.com/c/202927/376925 MT4Code System
https://jvz6.com/c/202927/375959 viral dash
https://jvz1.com/c/202927/376877 forex expert
https://jvz8.com/c/202927/376381 ada leadz
https://jvz2.com/c/202927/337292 DFY Suite 3.0 Agency+ information
https://jvz8.com/c/202927/291061 VideoRobot Enterprise
https://jvz8.com/c/202927/327447 Klippyo Kreators
https://jvz8.com/c/202927/324615 ChatterPal Commercial
https://jvz8.com/c/202927/299907 WP GDPR Fix Elite Unltd Sites
https://jvz3.com/c/202927/342585 VidSnatcher Commercial
https://jvz3.com/c/202927/320972 Storymate Luxury Edition
https://jvz2.com/c/202927/320466 iTraffic X – Platinum Edition
https://jvz2.com/c/202927/330783 Content Gorilla One-time
https://jvz2.com/c/202927/301402 Push Button Traffic 3.0 – Brand New
https://jvz2.com/c/202927/321987 SociCake Commercial
https://jvz2.com/c/202927/289944 The Internet Marketing
https://jvz2.com/c/202927/297271 Designa Suite License
https://jvz2.com/c/202927/310335 XFUNNELS FE Commercial
https://jvz2.com/c/202927/343635 MediaCloudPro 2.0 – Agency
https://jvz2.com/c/202927/353558 MyTrafficJacker 2.0 Pro+
https://jvz2.com/c/202927/365061 AIWA Commercial
https://jvz2.com/c/202927/357201 Toon Video Maker Premium
https://jvz2.com/c/202927/351754 Steven Alvey’s Signature Series
https://jvz2.com/c/202927/344541 Fade To Black
https://jvz2.com/c/202927/290487 Adsense Machine
https://jvz2.com/c/202927/315596 Diddly Pay’s DLCM DFY Club
https://jvz2.com/c/202927/355249 CourseReel Professional
https://jvz2.com/c/202927/309649 SociJam System
https://jvz2.com/c/202927/263380 360Apps Certification
https://jvz2.com/c/202927/377557 Instant Website Bundle
https://jvz2.com/c/202927/377194 GMB Magic Content
https://jvz2.com/c/202927/376962 PlayerNeos VR
https://jvz8.com/c/202927/381812/ BrandElevate Bundle information
https://jvz4.com/c/202927/381807/ BrandElevate Ultimate
https://jvz2.com/c/202927/381556/ WowBackgraounds Plus
https://jvz4.com/c/202927/381689/ Your3DPal Ultimate
https://jvz2.com/c/202927/380877/ BigAudio Club Fast Pass
https://jvz3.com/c/202927/379998/ Podcast Masterclass
https://jvz3.com/c/202927/366537/ VideoGameSuite Exclusive
https://jvzoo.com/c/202927/381179 YTSuite Advanced
https://jvz1.com/c/202927/381749/ Xinemax 2.0 Commercial
https://jvzoo.com/c/202927/382455 Living An Intentional Life
https://jvzoo.com/c/202927/381812 BrandElevate Bundle
https://jvzoo.com/c/202927/381935 Ezy MultiStores
https://jvz2.com/c/202927/381194/ DFY Suite 4.0 Agency
https://jvz4.com/c/202927/381976/ AppOwls Bundle
https://jvz3.com/c/202927/381615/ WOW Backgrounds 2.0
https://jvz4.com/c/202927/381560 ALL-in-One HD Stock Bundle
https://jvz6.com/c/202927/382326/ Viddeyo Bundle
https://jvz8.com/c/202927/381617/ The Forex Joustar
https://jvz3.com/c/202927/383751/ ADA Web Accessibility Compliance
https://jvz3.com/c/202927/383942/ 10 Bold Actions In Positive Life & Work
https://jvz3.com/c/202927/383706/ Adtivate Agency
https://jvz1.com/c/202927/384099/ My Passive Income Blueprints
https://jvz3.com/c/202927/329145/ Content Tool Kit
https://jvz3.com/c/202927/383865/ QR Verse Bundle
https://jvz4.com/c/202927/379307/ VIADZ Ad Template
https://jvz2.com/c/202927/383051/ EngageYard Ad Creator
https://jvz4.com/c/202927/383751/ Local Leader Bundle
https://jvz8.com/c/202927/383119/ Tonai Voice Content
https://jvz2.com/c/202927/383848/ Vocalic Commercial
https://jvz3.com/c/202927/383483/ Dropshiply Store Creator
https://jvz6.com/c/202927/384025/ Levidio Royal Podcasting
https://jvz6.com/c/202927/383094/ Develop Self Empowerment
https://jvz1.com/c/202927/379223/ Hostley Domain Creator
https://jvz6.com/c/202927/383447/ Mech Forex Robot
https://jvz4.com/c/202927/383177/ Motion Kingdom Studio
https://jvz8.com/c/202927/144577/ Forex Blizz Trading
https://jvz2.com/c/202927/383307/ Animaxime V2
https://jvz8.com/c/202927/375692/ Promovidz Promotion Videos
https://jvz4.com/c/202927/379051/ CanvaKitz Business Templates
https://jvz1.com/c/202927/383113/ Agencyscale Business Agency
https://jvz3.com/c/202927/347847/ Pitchdeck Professional Presentations
https://jvz2.com/c/202927/381179/ YTSuite YouTube Ads Campaigns
https://jvz8.com/c/202927/382455/ Living an International Life
https://jvz1.com/c/202927/188236/ Galactic Dimension backgrounds
https://jvz6.com/c/202927/381749/ Xinemax Hollywood Creator
https://jvz3.com/c/202927/381194/ DFY Suite 4.0 Agency
https://jvz4.com/c/202927/381231/ Appowls Mobile Apps
https://jvz1.com/c/202927/381935/ Ezy Multi Stores
https://jvz2.com/c/202927/381556/ WOW Backgrounds
https://jvz2.com/c/202927/381685/ Your 3DPal
https://jvz6.com/c/202927/381617/ Forex Joustar
https://jvz2.com/c/202927/381129/ Ultrafunnels A.I
https://jvz3.com/c/202927/128215/ DUX Forex Signals
https://jvz3.com/c/202927/381003/ Trendio Keyword Content
https://jvz1.com/c/202927/381439/ FX Goldminer
https://jvz2.com/c/202927/378775/ Pixal 2.022
https://jvz6.com/c/202927/380087/ Big Audio Club
https://jvz1.com/c/202927/379995/ Podcast Advantage
https://jvz4.com/c/202927/380543/ Local Sites
https://jvz1.com/c/202927/369500/ PodKastr Commercial
https://jvz6.com/c/202927/351606/ Insta Keyword
https://jvz8.com/c/202927/374505/ 7 Minutes Kit
https://jvz6.com/c/202927/383057/ Aweber Crash Course
https://jvz3.com/c/202927/46987/ WP Simulator
https://jvz8.com/c/202927/379995/ Podcast Advantage
https://jvz2.com/c/202927/380692/ Boost Optimism
https://jvz1.com/c/202927/36517/ PlanB Muscle Growth
https://jvz6.com/c/202927/379480/ TV Boss Fire
https://jvz1.com/c/202927/379455/ Webprimo Website Builder
https://jvz3.com/c/202927/384619/ Agency Client Finder
https://jvz8.com/c/202927/384625/ Power Reviews
https://jvz1.com/c/202927/384630/ Appoint B Agency
https://jvz1.com/c/202927/267113/ Sunday Freebie
https://jvz2.com/c/202927/384573/ EBook Agency
https://jvz2.com/c/202927/75989/ Ejaculation Total
https://jvz3.com/c/202927/359081/ Quit Smoking
https://jvz2.com/c/202927/353694/ Mobi First
https://jvz6.com/c/202927/384848/ Heal Your Emptiness
https://jvz4.com/c/202927/382333/ Facebook Cash Machin
https://jvz3.com/c/202927/184902/ Video Games
https://jvz2.com/c/202927/358870/ Diabetes Guide
https://jvz4.com/c/202927/353334/ Fitness Nutrition Guide
https://jvz8.com/c/202927/366872/ Organic Life Guide
https://jvz8.com/c/202927/367353/ Human Synthesys Studio
https://jvz8.com/c/202927/384653/ 9 figure Success
https://jvz8.com/c/202927/383809/ Crypto Kit
https://jvz1.com/c/202927/385046/ Stackable Picture
https://jvz8.com/c/202927/25069/ Forex Atlatian
https://jvz6.com/c/202927/132677/ Forex Scouts
https://jvz6.com/c/202927/378113/ Crypto Rocket
https://jvz4.com/c/202927/377665/ PigMoney Method
https://jvz8.com/c/202927/374345/ Crypto Underworld
https://jvz3.com/c/202927/372305/ XBrain Forex
https://jvz2.com/c/202927/383888/ Seniors Income
https://jvz4.com/c/202927/382796/ Ad Raven
https://jvz2.com/c/202927/324492/ Graphic Alta
https://jvz4.com/c/202927/382425/ Art Of Living
https://jvz8.com/c/202927/377815/ Credit Repair
https://jvz6.com/c/202927/381337/ DFY Content Club
https://jvz6.com/c/202927/381689/ 3D Pal Toons
https://jvz6.com/c/202927/380385/ Movid Animation
https://jvz8.com/c/202927/379244/ Extreme Adz
https://jvz6.com/c/202927/379020 Live Your Truth
https://jvz3.com/c/202927/47481/ Forex Blue Stark
https://jvz2.com/c/202927/144621/ Forex Mastery
https://jvz2.com/c/202927/144621/ Forex Mastery
https://jvz6.com/c/202927/95037/ Forex Hybrid Scalper
https://jvz4.com/c/202927/384759/ CourseAlly eLearning
https://jvz2.com/c/202927/385180/ EZ Local Appointment
https://jvz2.com/c/202927/380197/ Mat1 Simple Funnel