Happiness expert shares 6-step morning routine that boosts mood and productivity

Starting the greeting connected the close ft tin pave the mode for a palmy day.

A caller wellness inclination focuses connected the "5 to 9 earlier your 9 to 5," which entails a steadfast regimen betwixt the hours of 5 a.m. and 9 a.m. earlier heading to work.

Behavioral idiosyncratic and happiness adept Arthur Brooks, prof astatine the Harvard Kennedy School and Harvard Business School successful Boston, has proven these benefits done his six-step greeting protocol to unrecorded much positively.

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In an in-person interrogation with Fox News Digital, Brooks broke down each of the six steps that acceptable him up for a productive day, which helium says person "dramatically improved" his life.

"You request to beryllium disciplined, and you request to operation your day, and it turns retired that what you bash archetypal happening successful the greeting truly matters a lot," helium said. "I travel [this] astir each day."

Behavioral idiosyncratic and happiness adept Arthur Brooks joins Fox News Digital for an interview. (Angelica Stabile; Fox News Digital)

1. Wake up earlier dawn (4:30 a.m.)

Brooks said helium was not a greeting idiosyncratic for years, arsenic helium was a instrumentalist successful his 20s who ne'er woke up earlier sunrise and thought of himself arsenic a "night owl."

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"The information of the substance is, you tin alteration your chronotype," helium said. "You tin beryllium much of a greeting lark. It's really not that genetic, and it's a truly worthwhile endeavor to effort to alteration that."

"If you get up earlier dawn, you've benignant of won the day, but not conscionable morally — you've won neuro-scientifically."

Research suggests that waking up earlier dawn promotes amended focus, creativity and mood. (iStock)

According to the "Office Hours" podcast host, probe suggests that waking up earlier dawn promotes amended focus, creativity and mood. This is rooted successful an "ancient thought of Indian wisdom" called Brahma Muhurta, which means "creator’s time" successful Sanskrit.

"But it's not conscionable religion. It truly does person a batch of subject down it," Brooks said. "I get up astatine 4:30 a.m. — it works for me; it works with my schedule. You’ve got to fig retired what yours is. But if you're getting up erstwhile the prima is already warm, you're already benignant of down the eight-ball."

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Brooks noted that helium uses a existent alarm timepiece to aftermath up, arsenic helium keeps his telephone retired of the chamber astatine nighttime to debar overexposure.

2. Move your assemblage (4:45 a.m.-5:45 a.m.)

Brooks begins his time with a workout successful his location gym, noting the value of getting "real exercise" archetypal happening successful the morning.

Armed with an electrolyte drink, helium typically does 75% absorption grooming and 15% Zone 2 cardio —  steady-state aerobic workout that feels casual to mean — for an hour.

For those who are conscionable starting retired with this caller schedule, Brooks recommends airy exercise, similar walking. (iStock)

There are a assortment of ways to exercise, from endurance to yoga, Brooks noted. "If the archetypal happening you bash erstwhile you aftermath up is prime up dense things and tally around, you're going to person a overmuch amended day," helium added.

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For those who are conscionable starting retired with a fittingness and aboriginal wake-up routine, Brooks recommends airy exercise, similar walking.

3. Get metaphysical (6:30 a.m.)

After showering, Brooks heads retired of the location for a 6:30 a.m. Catholic mass.

While not everyone is Catholic, oregon adjacent religious, Brooks recommends participating successful immoderate benignant of "transcendent activity" that connects the assemblage and soul.

Worship and meditation are large for "de-focusing" yourself, Brooks said. (iStock)

"You request to bash thing to not absorption connected yourself," helium said. "Worship is large for that. Meditation is bully for that. There are a batch of antithetic ways you tin really undertake this, but the full constituent is to zoom retired and get little."

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"When I americium connected the road, which is astir fractional the time, I enactment successful places wherever there's a greeting wide if I tin perchance find it, specified that I'm focusing connected my psyche conscionable arsenic overmuch arsenic I absorption connected my body."

4. Coffee (7:15 a.m.)

Most radical who aftermath up earlier 5 a.m. volition consciousness inclined to instantly caput for the java machine, but Brooks discouraged this impulse to scope for caffeine archetypal happening successful the morning.

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Caffeine blocks a chemic successful the encephalon called adenosine, which swarms the encephalon astatine nighttime and makes you groggy successful the morning. As a result, drinking it makes you consciousness much alert.

But Brooks said this is "not the champion use" for coffee, arsenic helium alternatively recommends a greeting workout to assistance wide immoderate remaining adenosine.

Drinking java archetypal happening successful the greeting is "not the champion use" for max energy, according to Brooks. (iStock)

By the clip java is introduced into the system, astir an hr oregon 2 aft waking, the encephalon is wide of adenosine, and the caffeine tin absorption connected providing the assemblage with energy.

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"You're not going to aftermath up with caffeine, you're going to absorption with caffeine," helium said. "It's going to vacuum dopamine into your prefrontal cortex, and you'll beryllium much creative, you'll beryllium much stimulated to travel up with caller ideas, and that means you're mounting yourself up for a superb workday."

5. Eat a high-protein meal (7:30 a.m.)

Protein is "critically important" for getting the astir instrumentality from your greeting workout, gathering beardown muscles and shaping a balanced diet, according to Brooks.

For breakfast, helium prefers non-fat Greek yogurt, topped with walnuts for micronutrients, mixed berries for antioxidants, whey macromolecule and sometimes stevia for sweetness.

Clean macromolecule tin assistance physique beardown muscles and boost mood, the adept said. (iStock)

"I get 60 grams of macromolecule with little than 400 calories. And man, I americium acceptable to go," helium said. "With that caffeine and that meal, I'm acceptable to work."

These "clean protein" meal options besides incorporate tryptophan, the chemic champion known for its beingness successful turkey that tin origin sleepiness. In smaller doses, tryptophan tin amended temper and mellow retired the tense system, Brooks noted.

6. Enter a travel authorities (8:00 a.m.)

Between 8:00 a.m. and noon, Brooks said helium gets 4 coagulated hours of productivity and creativity, "with a level of absorption I was ne'er capable to get earlier successful my beingness earlier I acceptable up this greeting protocol."

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He enters and remains successful a "state of flow" during his greeting work, uninterrupted by societal media oregon telephone notifications.

"I tin bash much successful 4 hours than I utilized to beryllium capable to bash successful 2 days. And I'm happier erstwhile I bash it," Brooks said.

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By the clip helium eats different high-protein repast for lunch, helium has completed his indispensable tasks and tin instrumentality connected different objectives successful the second portion of the day.

"It's truly important that you not wreck that play of absorption and concentration, spoiling it with your devices," Brooks added. "Stay clean. Stay focused. Stay creative. And enactment happy."