Lachlan Brown
I’ve spent years digging into psychology, self-improvement, and mindfulness. From all my research (and countless personal experiments with my own morning routine), I’ve noticed that the folks who constantly move forward in life share some common habits.
Below are ten of them, backed by psychology and sprinkled with my personal insights.
1. They Start the Day with a Purpose
Some people open their eyes each morning with a sense of direction—no flailing about, no aimless wandering.
That doesn’t mean they have their whole life planned; it just means they know why they’re getting up.
According to Viktor Frankl, a famous psychiatrist and Holocaust survivor, “He who has a why to live can bear almost any how.”
Even if your “why” is as simple as wanting to be a kinder person or finishing a passion project, that sense of purpose helps you push forward, day after day.
For me, I realized that having a clear purpose gives me a kickstart before my coffee does.
2. They Practice Mindfulness (Even If It’s Just a Minute)
Mindfulness doesn’t have to be this big, fancy production. It could be closing your eyes and focusing on your breath for thirty seconds.
People who consistently move forward have learned to anchor themselves in the present moment, especially when they first wake up.
Psychologist Jon Kabat-Zinn, one of the pioneers of mindfulness in the West, emphasizes being fully aware of the present to reduce stress. When you’re grounded in the morning, you set the tone for an intentional day.
Try it out: Sit still, notice your breath, and let thoughts come and go like passing clouds. You’ll be amazed at how it resets your mind.
3. They Have a Quick Check-In with Their Emotions
I like to call this an “emotional weather report.” How am I really feeling today? Grumpy, excited, worried, calm? People who are always moving forward don’t ignore their emotions; they acknowledge them.
Cognitive Behavioral Therapy (CBT) teaches us that identifying our emotions can help us better regulate them. We can’t fix what we won’t face.
On days I feel anxious, admitting it to myself in the morning stops me from lashing out at others or ignoring important tasks.
4. They Get Moving—Literally
Whether it’s a light stretch, a quick jog, or a full-blown workout, active people often feel more momentum in their lives. Moving your body in the morning is like hitting the “refresh” button on your brain.
Psychiatrist John Ratey explains that exercise is like “Miracle-Gro for the brain,” boosting everything from mood to creativity.
In my experience, even a 10-minute stretch and some jumping jacks leave me feeling like I’ve accomplished something first thing.
5. They Feed Their Brain Before Scrolling
I used to reach for my phone as soon as my eyes opened. But I noticed that the morning news (or random social media drama) could set a negative tone for the day.
The people who keep moving forward often choose to “feed their brain” first—maybe they read a few pages of an uplifting book or listen to a short motivational podcast.
Jim Rohn famously said, “Reading is essential for those who seek to rise above the ordinary.”
A few pages of positive content or inspirational quotes can do wonders to shift your mindset.
6. They Plan (but Don’t Overplan) the Day
Some people thrive on detailed to-do lists, but others prefer a quick mental outline. The key is they do have some plan, so they’re not wandering aimlessly once the day’s demands hit.
Research on goal-setting theory (by Locke and Latham) shows that clear goals lead to higher achievement and motivation. However, being too rigid can cause stress, so find your balance.
I create a loose plan of three main things to accomplish—any more and I start feeling overwhelmed.
7. They Practice Gratitude (Yes, Really)
I know, I know—everyone talks about gratitude. But that’s because it really works. People who move forward have a habit of counting their blessings in the morning.
Martin Seligman, the father of Positive Psychology, found that gratitude practices significantly increase well-being and life satisfaction.
How I do it: I quickly jot down three things I’m thankful for—like a supportive friend, a nice meal, or even the fact I woke up healthy. It’s simple, but it shifts my mood and helps me see the good in the day ahead.
8. They Embrace a “Solve-First” Mindset
We all know those nagging issues that bubble up in the morning—maybe a tricky email or a task you’ve been dreading. Instead of pushing it off, people who keep moving forward tend to face it head-on. They set aside a few minutes to problem-solve or at least make a plan to tackle that challenge.
This is related to the Zeigarnik Effect, which says unresolved tasks stick in our minds and create mental tension. When we address them early, we free up mental space.
Personal tip: I often ask myself, “What’s the biggest stressor I can deal with right now?” If I can’t solve it entirely, I at least plan out the first step.
9. They Use Positive Self-Talk
Look, “positive thinking” isn’t about ignoring reality. It’s about choosing a helpful inner dialogue instead of a defeating one. The folks moving forward often use simple affirmations or encouraging words in the morning—like a pep talk to themselves.
Albert Bandura introduced the concept of self-efficacy, which is basically the belief in your ability to tackle challenges. Positive self-talk reinforces that belief.
Affirmations like “I can handle what comes my way” or “I am enough” might sound cheesy, but they remind me that I’ve overcome hurdles before, and I can do it again.
10. They Leave Room for Flexibility
The final habit is a bit paradoxical: people who consistently move forward aren’t rigid control freaks. They actually create a bit of space for life’s unpredictability. This could mean waking up earlier so they’re not rushed, or simply accepting that not everything will go according to plan.
Psychologists who study resilience often highlight the importance of adaptability. Being too rigid can break you when life’s inevitable curveballs come your way.
I like to build a 10-minute “buffer zone” each morning. Sometimes I sit and do nothing; other times I end up using it to handle unexpected tasks. It keeps me from feeling frantic.
Final Thoughts
Morning routines don’t have to be massive overhauls. The best routines are the ones you’ll stick to—ones that make sense for your life and personality. If you can integrate even two or three of these habits, you’ll start noticing a shift in how you approach the day. And over time? That momentum can carry you forward in ways you never imagined.
As someone who has spent years researching (and practicing) psychology-based self-improvement strategies, I can personally vouch for the power of these morning habits. They’re simple, they’re doable, and they have real science behind them. Why not give a few a try tomorrow morning?
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