Why a Morning Routine Is So Good for You if You Have Depression — and How to Start One

Depression can affect people at any hour of the day, but mornings can be particularly difficult.

Lots of people struggle to get themselves motivated and moving in the morning, but the symptoms of depression can directly compound those struggles. It’s common for people with depression to feel like they’re starting the day with no gas in their tank, says Rebecca Brendel, MD, an associate professor of psychiatry at Harvard Medical School in Boston and a past president of the American Psychiatric Association.

“Low energy in the morning is common among people with depression, which can make it hard to get necessary tasks accomplished,” says Dr. Brendel.

Anyone can struggle with low energy or lack of motivation in the morning, but these factors are common symptoms of depression, and can make the hurdle of getting going each day that much tougher to overcome, Brendel says. Depression symptoms can feel especially strong in the morning, she says, because of factors like:

• Poor Sleep “Sleep disturbance can be a symptom of depression,” says Brendel. Approximately 75 percent of people with depression have insomnia, or difficulty falling or staying asleep.

  [2]

• Decision Fatigue This refers to feelings of exhaustion and overwhelm that stem from having to make decision after decision every day.

  [3]

  Mornings are often chock-full of decisions you need to make — such as whether to work out and shower or simply snooze your alarm clock, says Christina Lee, MD, a child, adolescent, and adult psychiatrist at Kaiser Permanente in White Marsh, Maryland. This can be especially overwhelming for people with depression, who are often already running low on energy, says Brendel.
• Undertreatment Depressive symptoms like lack of energy or negative thoughts likely won’t lift if your depression isn’t properly treated, says Brendel. Lack of treatment or lack of sufficient treatment can contribute to tougher mornings.
• Darker Mornings During Winter Some people with depression have seasonal affective disorder (SAD). This is when depression follows a seasonal pattern, usually worsening during winter when there are fewer hours of daylight. For people with SAD, the reduced sunlight during winter may disrupt their body’s internal clock and worsen depressive symptoms like low energy.

  [4]

A morning routine can have plenty of benefits for people with depression, says Dr. Lee. For starters, a set schedule means there are fewer decisions to make about how to start your day.

“If you haven’t planned ahead, then everything you’re faced with in the morning is a decision you have to make quickly, which can add to stress and depression,” says Lee.

Feeling in control of your mornings can help you feel productive and more motivated to take on the rest of the day, too. “If you’re able to get yourself on a good start to the morning, that can have a really big impact on whether you feel like you can accomplish everything you need to throughout the day,” says Brendel.

There’s no hard-and-fast rule for what a morning routine should look like — what works for you might differ from what works for someone else. Here are 12 things experts suggest adding to your morning routine to set yourself up for a successful day.

1. Start Your Morning Routine the Night Before

One of the best ways to ensure you’ll stick to your new routine, says Lee, is to prepare for each morning by getting enough sleep the night before. Try shutting off screens an hour before bedtime and having a cup of calming decaffeinated tea to help you get to sleep faster, she says.

2. Wake Up With a Sunrise Alarm Clock

Sunrise “alarm” clocks are a lot less jarring than conventional sound alarms, says Lee. “Being eased into waking sets the stage for a better mood,” she says. Some clocks on the market also have gentle sounds you can select to accompany the light, says Lee. If you’re not sure which clock to try, consider asking your doctor or therapist for recommendations.

3. Make Your Bed

Making your bed not only helps neaten up your bedroom after a good night’s sleep, but it can also give you a sense of accomplishment first thing in the morning, says Lee.

4. Try Journaling

5. Let Invigorating Scents Wake You Up

• Coffee Breathing in the smell of coffee may help you feel more alert, research suggests.

  [11]

• Peppermint The scent of peppermint essential oil may help lessen fatigue and boost alertness, according to a small study.

  [12]

• Rosemary Rosemary essential oil is a stimulant, and smelling it could help you feel more alert and awake, research suggests.

  [13]

• Sage Also known as Salvia, sage and its aroma may benefit attention, memory, and alertness, according to research.

  [14]

6. Practice Deep Breathing

• Breathe in to the count of four.
• Hold your breath to the count of four.
• Breathe out to the count of four.
• Hold to the count of four after you exhale.

Repeat this process as many times as you’d like.

7. Fix Yourself a Morning Beverage

“A morning drink for many people has as much to do with ritual as the drink itself, and lets their brains know the day is starting,” says Lee. Coffee is a favorite for many because of its energizing effects. But if caffeine makes you jittery or anxious, there are other beverages you can try to start your day, says Lee:

• Decaf or low-caf tea (like herbal varieties)
• Hot cocoa
• Warm nonfat milk
• Green smoothie with avocado, kiwi, or other healthy green produce

8. Choose Activities That Make the Rest of Your Day Easier

For some people, a big morning motivator is to avoid having a lot of chores to do toward the end of the day, says Brendel. For example, if you make a habit of immediately washing the dishes you used for breakfast, you won’t have to deal with those dishes later in the day, she says. This can be especially helpful if you frequently find yourself zapped of energy after work or school.

9. Get Your Body Moving

If a high-intensity, high-energy boot-camp-style workout or cardio exercise motivates you, go for it, Lee says. If you’re looking for something that’s a little gentler on the body or to wake up a little more slowly, Lee says lower-intensity movement can help, too. Even just stretching in the morning can help your body wake up and release endorphins (hormones that reduce stress and boost mood), she says.

10. Call or Text a Friend

If you have trouble getting going in the morning, it could help to have a “buddy” — such as a friend or family member — to keep you accountable, says Lee.

For instance, you could ask your buddy to check in with you each morning to make sure you’ve woken up and gotten your day started (via text, phone call, or in person if it’s someone you live with). Or if you have a coworker who lives near you, you could ask to commute together. That can make the trip more fun while boosting your odds that you’ll leave the house on time, says Lee.

11. Start Small

Try committing to just two or three things to start with, like making your bed or doing light stretches. This way you can start to feel more organized and ready for the day without feeling overwhelmed, says Brendel. Then, you can gradually include more activities in your routine as you’re able to.

12. Focus on Small Victories

If you were able to get up and have coffee, take a shower, or accomplish whatever you’d planned for your morning, congratulate yourself for sticking to that, says Brendel. Small victories add up over time. Try to avoid discounting the positive, or minimizing the good things you’re able to do.

• Many people with depression may feel worse in the mornings, but a morning routine can help manage symptoms.
• Plan ahead to mitigate decision-making and stress after you wake up and make mornings more manageable.
• Celebrate small victories — like when you get a good night’s sleep or stick to your morning routine — as an added way to boost your mood.