How to start the day right

Journaling or writing in a diary in the morning can help you better understand your thoughts and feelings. Writing down racing thoughts or listing your top goals for the day helps focus your attention and avoid distractions. Imagining your »perfect« work day and envisioning achieved goals by evening can also boost motivation.

Opinions differ on breakfast. Some love a hearty meal, even on work days, while others skip it entirely. But skipping is generally not recommended. Your body and brain need nutrients and energy to function well. A solid breakfast sets you up for the day and helps prevent cravings later. Healthy options include whole grain muesli, oat porridge, or a high-protein meal like scrambled eggs.

Traffic jams, missed train connections, or subway delays—commuting can be stressful. If you allow enough time for your journey, you’ll handle delays more calmly. Rushing to work every morning puts you in a bad mood and drains energy before the day has even started.

If possible, avoid spending your time while on the way to work worrying about upcoming tasks or problems. Instead, use that time to actively relax. Cycling tends to reduce stress almost automatically. On public transport or in the car, music, podcasts, or audiobooks can be a helpful distraction. Listening to or reading something inspiring can offer a positive mental boost and help you approach the day with purpose. Organizing or sorting out private appointments can also be a useful way to spend the time. This makes it easier to stay focused once you’re at work.

If a new habit feels good and comes easily, try turning it into a daily routine. Still, it won’t always work out perfectly—and that’s okay. It’s helpful to have a backup plan. If it’s pouring rain, going for a jog may feel like too much. But maybe a short walk with an umbrella is a good alternative. And if nothing works out, give yourself a break. Being too hard on yourself only increases the stress that your morning routine is meant to reduce.