Designing A Morning That Works For You

The way you begin your morning isn’t just about productivity; it’s deeply tied to your mood, your energy, even your long-term mental health. Neuroscience and psychological research suggest that how we use those first 30-60 minutes can ripple through the rest of our day.

Drawing on Andrew Huberman’s science-backed morning protocols and Arthur Brooks’ reflections on sunlight, mood, and happiness, here are six ways to start early and lift your mood. Master these, and you’ll create mornings that don’t just feel good — they lead to days that feel purposeful and energized.

1. Let the Light In — First Thing

One of the strongest, repeatedly replicated findings is that morning light exposure is a keystone habit for mood, alertness, and circadian rhythm regulation. Huberman emphasizes being outside (or getting direct exposure) to natural sunlight early, ideally within the first hour of waking. (Every)

Arthur Brooks adds that just 5 to 10 minutes of direct sun exposure in the morning — before the sun is too harsh — can help set your brain and body on a better trajectory. It stimulates retinal cells that affect mood, helps set sleep-wake timing, and nudges up alertness. (The Atlantic)

Actionable tip: Keep your window blinds or curtains lightly open; take a walk outside without sunglasses (when safe); sit near a window. Even when it’s cloudy, more light is better than sitting in dim indoor light.

2. Wake at Consistent Times; Respect Your Sleep

Huberman stresses waking up at roughly the same time every day. Consistency strengthens your circadian rhythm, which supports better sleep, hormonal balance, and mood. (Every)

If you haven’t slept well, some of Huberman’s routine includes short “non-sleep deep rest” (NSDR) sessions or “Yoga Nidra” instead of forcing yourself out of bed too aggressively. This helps bridge the gap when your body needs more recovery. (Every)

Actionable tip: Set your alarm for a consistent wake-up time even on weekends; allow a buffer (15-30 min) if needed when you feel unrested, but try not to let sleep habits vary wildly.

3. Delay Caffeine; Hydrate and Move First

It might feel counterintuitive, but delaying caffeine for 90-120 minutes after waking has benefits: it allows your body’s natural cortisol peak to do its work without interference. Huberman argues this avoids the mid-day crash that often follows early caffeine use. (Every)

Meanwhile, hydration and movement are low-hanging fruit. Even simple light movement — stretching, walking — gets blood flowing, wakes the body, signals to the brain that the day is starting. (Every)

Actionable tip: Upon waking: drink water (perhaps with a pinch of salt or electrolyte), avoid caffeine for the first hour--half, then do light movement. Use caffeine later, ideally after you’ve had some sunlight and movement.

4. Give Yourself a Margin for Rest & Mental Reset

Huberman introduces ideas like NSDR or brief mental rest to help when sleep has been imperfect. These practices can recalibrate your mood, reduce stress, and help you approach the day not from reactive fatigue, but from a more centered place. (Every)

Brooks’ work underscores that sunlight is only one part of mood; rest, restoration, and avoiding stressors (especially early in the day) are equally important. Keeping your morning free of pressures or negative inputs helps carry a more positive tone forward. (The Atlantic)

Actionable tip: Build in a buffer: no screens, no email, no urgent decisions for the first 30-60 min of your day. If tired, use guided rest or breathing.

5. Avoid Harsh Light at Night & Dim Down Before Bed

What you do in the evening affects what happens in the morning. Brooks’ article highlights that artificial light late into the night suppresses melatonin and disrupts sleep, which in turn ruins your mood and alertness the next day. (The Atlantic)

Huberman similarly recommends reducing bright light exposure (especially blue light) in the evening, dimming lights, avoiding screens, or using red LED lights if needed. This helps your circadian rhythm wind down properly. (Every)

Actionable tip: Start dimming lights 1-2 hours before bed; avoid bright screens or use blue-light filters; consider relaxing rituals (reading, stretching, etc.) to cue the brain it’s time to shift into rest mode.

6. Prioritize Relationships & Meaning Over Tasks

When we talk about "winning" the morning, it’s easy to slip into “win in terms of productivity.” But Brooks emphasizes what matters most for lasting happiness: relationships, meaning, and reducing time spent doing things you hate. Even a perfect morning ritual won’t compensate for a day filled with toxic stress or disconnection. (The Atlantic)

Meaningful social contact, gratitude, or a purposeful intention in the morning can shift the tone of the rest of the day. Whether it’s a brief moment connecting with a loved one, or simply writing down what you are grateful for or what you intend to bring into today, these add emotional ‘fuel’ that lasts longer than caffeine alone.

Actionable tip: Begin the day by thinking of one person you appreciate and maybe sending them a note, or writing a quick gratitude list. Alternatively, set a small “why” for your day — not just “tasks to do,” but “the value I want to carry.”

Pulling It All Together: A Sample Routine

Here’s how you might combine these six elements into a morning that both lifts your mood and sets up your day for success.

Time after waking	Activity
0 min	Wake at consistent time; resist phone/email; give yourself a moment of stillness / assessing rest
+5-10 min	Get direct sunlight exposure; open windows; step outside if possible
+10-20 min	Hydrate; light movement (stretch, walk)
+30-60 min	Allow NSDR/rest if needed; set intention / gratitude; avoid caffeine until after this window
Evening before	Dim lights; avoid screen glare; prepare for sleep with soothing routine

Experiment with timing, adjust to your life (kids, work shifts, etc.). The core is consistency and mindful alignment with your biology, not perfection.

Why This Actually Matters

• Mood and Mental Health: Early sunlight and rest practices help regulate neurotransmitters (serotonin, dopamine), reduce depressive symptoms, and help maintain circadian rhythm, which is linked tightly to mood disorders.

• More Focus, Less Stress: Delaying external stressors (phones, emails) and building in rest reduces fight-or-flight activation and gives your brain time to settle.

• Better Sleep: Good mornings feed forward into better evenings. When your circadian clock is well-set, sleep becomes more restorative.

• Greater Sense of Agency: Starting the day with intention and purpose (not reacting to chaos) creates momentum. You feel you are steering your day, not being buffeted by it.

This isn’t about waking up at 4 AM or having a rigid ritual. It’s about aligning your morning with what your biology, brain, and emotional life respond to: light, rest, connectedness, purpose. When you build a morning that respects those, you don’t just gain hours — you gain energy, mood, clarity, and often, the satisfaction of a day lived well.