3 Scientifically Proven Steps to a Happier Morning


By Brandon Epstein

How did you start your day today?

Were you poised and relaxed or rushed and anxious?

The difference between these two experiences is usually the difference between a happy morning (and day for that matter) and a morning you are “just trying to get through.”

I’m on a mission to make sure you never have another “I just have to get through this” kind of morning…

That is why I’m bringing you a 3 step formula for a happier morning that has been proven to work!

After scanning hundreds of peer reviewed research articles to find out what is scientifically proven to make us happier humans, I have discovered a few truths.

What I found was that there are a ton of practices that can be amazing for large subsets of people, but there are three in particular that have emerged as the most effective.

Here are the 3 scientifically proven steps to a happier morning, which I am confident can help you if you commit to implementing them each day.

 1. Movement 

Movement in any form is incredible to do in the mornings, but in this particular article, we’re going to highlight a form of movement that is super efficient, effective and proven.

Try doing a set of yoga poses called Sun Salutations.


This 12 pose sequence stretches every part of your body and can be completed in less than 15 minutes!

I recommend going through these 12 poses for at least 10-15 minutes to really start to feel your body warm up and become invigorated. When this occurs, you’ll start to feel those intoxicating endorphins starting to run through your body from head to toe.

In addition to physically training your body and starting to release some of those feel good hormones, you will also be setting yourself up for a smooth transition into step 2 with a clear mind, perfectly centered and relaxed.

 2. Meditation

As you complete your sun salutations, finish by laying down on your back and releasing all tension in your body. 

You can do this by doing a scan from the crown of your head down to the tips of your toes, feeling yourself release any tension that may be remaining.

After you’ve done so, your mediation can begin simply by focusing on your breath.

Feel each breath come in and out through your nose and simply observe your thoughts. Then let them go.

An easy tool to use when beginning with meditation is using a mantra or affirmation. Breathing in, state a word or phrase; breathing out, state a word or phrase. An example would be: (breathing in) Let; (breathing out) Go! Or, (breathing in) I am; (breathing out) capable of anything.

Your meditation doesn’t need to be anything complex. Commit to being still for the next 5-10 minutes, breathe deeply, observe your thoughts and if you’re feeling really ambitious, start tallying a list of all the things you’re grateful for in your life.


Meditation has been shown by a recent study conducted by Harvard to increase the grey matter in your brain. Grey matter is associated with increased ability to learn, improved memory, improved self awareness and compassion.

This shift in the physical makeup of your brain usually feels like peacefulness and relaxation.

Not the worst way to start your day. 🙂

When you have completed your meditation with a smile, you can move onto step three.

 3. Nourishment

After a night of fasting, give yourself nourishment in the form of a green juice to energize your body and mind.

Green juices do more than just boost your immune system and give you precious nutrients for healthy cell function. They truly can shift the way you feel. 

Take one of the main ingredients in Organifi Ashwagandha – for example. It has been shown in a recent 12 week controlled study to reduce anxiety, stress and fatigue. 

In addition, green juices rich in spirulina, wheatgrass and other superfoods can boost your energy and revitalize you as you start your day.

Screen Shot 2015-05-27 at 3.00.28 PM

I have to admit, I am a little bias, but Organifi has every superfood I could want to start my day with so if you want a one stop simple solution for your perfect green juice, be sure to grab a bottle and you’ll see what I mean! 

That’s it for the 3 step formula!

In less than 30 minutes a day, you can all but guarantee a happier morning and day if you commit to working this into your morning ritual.

Let’s go next level with this article right now and have you schedule 30 minutes into your calendar for tomorrow morning. Even if you already have a routine – add these 3 extra steps and experience the difference. Then comment below and let me know how it felt! 🙂


Brandon Epstein

Brandon Epstein

Fat Loss Coach at ZenDudeFitness.com
Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at ZenDudeFitness.com. He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.
Brandon Epstein

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