--- ---  # The 7-Step Morning Ritual That Will Make You Happy All Day ## Video: V-J DAY KISSING SAILOR 70 YEARS LATER [Watch (HLS stream): V-J DAY KISSING SAILOR 70 YEARS LATER](https://cdn.jwplayer.com/manifests/io4a1xEK.m3u8) (2:42)  _Published 2015-08-14. V-J DAY KISSING SAILOR 70 YEARS LATER_ by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jan 8, 2016 5:01 AM UTC  Breakfast table with bagles and a home made vegetable spread Breakfast table with bagles and a home made vegetable spreadGetty Images by [Eric Barker](https://time.com/author/eric-barker/) ## Eric Barker Jan 8, 2016 5:01 AM UTC We read a lot about this or that morning ritual that will make you productive. But what about one that makes you happy? Research shows that being happy actually [makes you more productive](http://www.bakadesuyo.com/2013/01/improving-mood-productive/). So let’s kill two birds with one stone and focus on smiles. What’s the first step? Here’s a little secret: happy mornings don’t start in the morning… ## 1) Have Something to Look Forward to Happy mornings start _the night before_. Make sure before you go to bed you have something to look forward to tomorrow. Research shows anticipation is a [powerful happiness booster](http://www.bakadesuyo.com/2014/02/happiest-people-in-the-world/). It’s 2 for the price of 1: You get the good thing and you get happy in anticipation of the good thing. Got nothing you’re looking forward to? Schedule lunch with a friend or promise yourself you’ll do something you enjoy. It’s one of the secrets of the happiest people in the world. Via [_The How of Happiness: A New Approach to Getting the Life You Want_](http://www.amazon.com/gp/product/B0010O927W/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0010O927W&linkCode=as2&tag=spacforrent-20): --- > “” --- (To learn how to be happier and more successful, click [here](http://www.bakadesuyo.com/2014/09/be-more-successful/).) Okay, you’ve got something you’re anticipating planned for the next day. Now what do you actually do first thing in the morning? ## 2) Manage Your Mood Research shows your [mood in the morning](http://www.bakadesuyo.com/2011/04/does-your-mood-in-the-morning-affect-your-ent/) affects your mood for the rest of the day: --- > “” --- What makes you happy early in the day? _Do that._ _MORE FROM ERIC BARKER:_ [_How To Get People To Like You: 7 Ways From An FBI Behavior Expert_](http://www.bakadesuyo.com/2014/10/how-to-get-people-to-like-you/) Are you often stressed in the morning? Then ask yourself, “What gives me a feeling of control?” Anything that increases your _perception of control_ over a situation — whether it actually increases your control or not — can substantially decrease your stress level. Via [_Your Brain at Work: Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long_](http://www.amazon.com/gp/product/0061771295/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0061771295&linkCode=as2&tag=spacforrent-20): --- > “” --- And don’t check email first thing. Studies show it [stresses you out](http://www.bakadesuyo.com/2012/05/is-email-killing-us/): --- > “” --- (For more on what the most productive people do every day, click [here](http://www.bakadesuyo.com/2014/06/most-productive-people/).) You’re anticipating something good and you feel in control. Cool. What’s next? Food. ## 3) Eat Breakfast Do you skip breakfast? I recommend you skip skipping breakfast. Eat something. It puts you in a better mood and increases willpower. Kids who skip breakfast misbehave more than kids who eat their Wheaties. After a snack, all the children are little angels again. From [_Willpower: Resdiscovering the Greatest Human Strength_](http://www.amazon.com/gp/product/1594203075/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1594203075): --- > “” --- Think it’s just kids? Wrong. Not eating breakfast can lead to murder. _Literally_. From [_Willpower: Resdiscovering the Greatest Human Strength_](http://www.amazon.com/gp/product/1594203075/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=1594203075): --- > “” --- So eat something. (And don’t kill anybody.) Going to just scarf something down quick? Bad idea. Savor your breakfast. Take some time to really enjoy it. [Research](http://www.bakadesuyo.com/2014/02/happiest-people-in-the-world/) shows savoring — appreciating the good moments — is what separates the happiest people from the average Joe. Via [_Happiness: Unlocking the Mysteries of Psychological Wealth_](http://www.amazon.com/gp/product/B002LZULNI/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B002LZULNI&linkCode=as2&tag=spacforrent-20): --- > “” --- (For more on how to savor the good things in life and be happier, click [here](http://www.bakadesuyo.com/2014/02/happiest-people-in-the-world/).) Feeling good so far. Now it’s time to do something that doesn’t feel so good… ## 4) Do Something You Dread Yeah, you heard me. This post is about how to feel happy _all day_. So ask yourself what that thing is that you’re avoiding. What’s that thing you’re going to feel guilty about not having done? Going to the gym? Doing that awful chore? I spoke to the leading expert on willpower, [Roy Baumeister](http://www.amazon.com/gp/product/0143122231/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=0143122231&linkCode=as2&tag=spacforrent-20&linkId=KH3EAZWNBXBGPLVY), and he said we have the most self-control in the morning. That makes it the best time to do that thing you’re trying to dodge. From [my interview with Roy](http://www.bakadesuyo.com/2013/06/increase-willpower/): --- > “” --- You have more willpower in the morning so push yourself to do that thing you’ll regret not having done. Afterwards, you’ll feel good about yourself. And the rest of the day will look comparatively easy. (For the schedule very successful people follow every day, click [here](http://www.bakadesuyo.com/2014/06/schedule/).) Alright, you completed something you didn’t want to. Let’s cheer you up and cheer someone else up… ## 5) Send a “Thank You” Email Every morning send a friend, family member or co-worker an email to say thanks for something. There’s [tons](http://www.bakadesuyo.com/2011/04/how-to-quickly-and-easiy-feel-happier-and-mor/) and [tons](http://www.bakadesuyo.com/2011/08/can-writing-make-you-happier/) and [tons](http://www.bakadesuyo.com/2012/04/what-are-quick-little-things-you-can-do-to-in/) of research showing that over time, this alone – one silly email a day – can make you happier. Via Shawn Achor’s [_The Happiness Advantage_:](http://www.amazon.com/gp/product/0307591549/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0307591549) --- > “” --- Or you can send a text. That’s fine too. (For the morning routine experts recommend for peak productivity, click [here](http://www.bakadesuyo.com/2015/03/morning-routine/).) But the day will have rough spots. Let’s make sure they don’t get in the way of your good mood… ## 6) Plan How You’ll Deal With Challenges Ask yourself the question “What’s the worst that could happen today?” Sound like a downer? This is how you_keep_ the day happy. By being ready. The [Stoic philosophers](http://www.bakadesuyo.com/2014/01/ancient-philosophers/) would imagine the worst before any major undertaking. Why? To prepare themselves. _MORE FROM ERIC BARKER:_ [_New Neuroscience Reveals 4 Rituals That Will Make You Happy_](http://www.bakadesuyo.com/2015/09/make-you-happy-2/) [Ryan Holiday](http://www.bakadesuyo.com/2012/04/how-do-you-make-life-changing-decisions/), author of the excellent book [_The Obstacle Is the Way_](http://www.amazon.com/gp/product/B00G3L1B8K/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00G3L1B8K&linkCode=as2&tag=spacforrent-20&linkId=YM53C3H762EUV4XN) explains: --- > “” --- This technique not only [helps CEO’s close deals](http://www.bakadesuyo.com/2013/11/scaling-up-excellence/), it saves lives. [Dan Coyle](http://www.bakadesuyo.com/2014/02/most-successful-people/), the expert on expertise, says it’s an [essential part of how U.S. Special Forces prepare](http://thetalentcode.com/2014/01/21/how-to-prepare-for-a-big-moment/) the morning before every dangerous mission: --- > “” --- (To learn a Navy SEAL’s secrets to being more resilient, click [here](http://www.bakadesuyo.com/2015/01/grit/).) You’re feeling good and ready for anything. Last secret to starting the day right is quite wonderful and quite easy… ## 7) Kiss Somebody You Love Smooches are good science. Men who kiss their wives before work live 5 years longer, make 20-30% more money and are far less likely to get in a car accident. Via [_The Science of Kissing: What Our Lips Are Telling Us_](http://www.amazon.com/gp/product/B005ZO4Y8K/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B005ZO4Y8K&linkCode=as2&tag=spacforrent-20): --- > “” --- (This study was only done on men but any women who want to repeat the experiment are welcome to contact me directly.) _MORE FROM ERIC BARKER:_ [_New Harvard Research Reveals A Fun Way To Be More Successful_](http://www.bakadesuyo.com/2014/09/be-more-successful/) No romance in your life right now? Sorry to hear that. But there’s a substitute: give 5 hugs today. People assigned to give or receive hugs 5 times a day ended up happier. From [_The How of Happiness_](http://www.amazon.com/gp/product/0143114956/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0143114956): --- > “” --- (To learn the science of how to be an expert kisser, click [here](http://www.bakadesuyo.com/2013/08/how-to-be-a-good-kisser/).) We’ve learned a lot. Let’s round it up and get started… ## Sum Up Here’s the morning ritual that will make you happy all day: * **Have something to look forward to**: Plans with a friend are always good. * **Manage your mood**: Don’t check email. Do what gives you a feeling of control. * **Eat breakfast**: If you eat nothing and end up killing someone, well… I hope it’s not me. * **Do something you dread**: You’ve got the willpower. And you’ll feel so much better afterwards. * **Send a “thank you” email**: Yes, it’s that simple. Really. * **Plan how you’ll deal with challenges**: Think about the worst that could happen and it probably won’t. * **Kiss somebody you love**: If this makes you late for work, feel free to blame me. Don’t wait. You’ll forget. Right now, plan something fun tomorrow. Or send a “thank you” email. Or just give that special someone a big kiss. Who says being happy has to be hard? **Join over 235,000 readers. Get a free weekly update via email** [**here**](http://eepurl.com/o6uAD)**.** **_This piece originally appeared on_** [**_Barking Up the Wrong Tree_**](http://www.bakadesuyo.com/2016/01/morning-ritual/)**_._** The 7-Step Morning Ritual That Will Make You Happy All Day ```json [{"@context":"https://schema.org","@type":"OpinionNewsArticle","@id":"https://time.com/4166814/morning-rituals-happy/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4166814/morning-rituals-happy/"},"headline":"The 7-Step Morning Ritual That Will Make You Happy All Day","datePublished":"2016-01-08T05:01:11.000Z","dateModified":"2026-03-31T09:03:23.718Z","description":"Eat a hearty breakfast.","url":"https://time.com/4166814/morning-rituals-happy/","keywords":["Psychology","Happiness"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltdd08efb3ea57149c/698877c75f570f5533b1f0ee/breakfast-bagel-spread.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Eric Barker","jobTitle":null,"url":"https://time.com/author/eric-barker/"}],"articleSection":"Ideas","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltdd08efb3ea57149c/698877c75f570f5533b1f0ee/breakfast-bagel-spread.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"breakfast-bagel-spread","caption":"breakfast-bagel-spread","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/ideas/","name":"Ideas"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/psychology/","name":"Psychology"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4166814/morning-rituals-happy/","name":"The 7-Step Morning Ritual That Will Make You Happy All Day"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Tony Robbins: How to be a better person","description":"Tony Robbins talks about his 37-year long career as a life coach.","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/pwTCW5Bo/poster.jpg?width=720","uploadDate":"2015-03-11T15:52:35.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/pwTCW5Bo.m3u8","embedUrl":"https://time.com/4166814/morning-rituals-happy/","duration":"PT1M30S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4166814/morning-rituals-happy/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}},{"@context":"https://schema.org","@type":"VideoObject","name":"Should I Eat Butter?","description":"While few health experts would encourage you to eat more of it, 2.5 out of 5 experts gave butter the thumbs up.","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/MlbiwnQ6/poster.jpg?width=720","uploadDate":"2015-06-17T22:04:16.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/MlbiwnQ6.m3u8","embedUrl":"https://time.com/4166814/morning-rituals-happy/","duration":"PT1M46S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4166814/morning-rituals-happy/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}},{"@context":"https://schema.org","@type":"VideoObject","name":"4 Secrets to Mastering Your Gmail Inbox","description":"","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/54U4Cpjl/poster.jpg?width=720","uploadDate":"2016-01-27T15:44:32.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/54U4Cpjl.m3u8","embedUrl":"https://time.com/4166814/morning-rituals-happy/","duration":"PT1M31S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4166814/morning-rituals-happy/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}},{"@context":"https://schema.org","@type":"VideoObject","name":"V-J DAY KISSING SAILOR 70 YEARS LATER","description":"V-J DAY KISSING SAILOR 70 YEARS LATER","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/io4a1xEK/poster.jpg?width=720","uploadDate":"2015-08-14T16:03:43.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/io4a1xEK.m3u8","embedUrl":"https://time.com/4166814/morning-rituals-happy/","duration":"PT2M42S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4166814/morning-rituals-happy/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```