I remember a time when I’d roll out of bed and immediately scroll through social media.
It felt automatic, like brushing my teeth.
Yet, the longer I stuck to that habit, the more I realized I was entering my day in a reactive, not proactive, state.
As I studied psychology and began weaving mindfulness into my routine, I saw how powerful the first hour of the day can be.
According to research, our morning choices shape our mental resilience and emotional well-being.
Below are 10 things mentally strong people tend to do in the first hour after waking.
Let’s dive in:
1. They create a calm environment
Mentally strong people often establish a gentle morning routine that honors stillness.
Some people light a candle or put on soft music.
Others simply open the window to let in fresh air.
Creating a quiet space signals the brain that it’s safe.
I once experimented with playing nature sounds as soon as I rose.
Within a week, I noticed my mind felt more centered and ready for the day’s challenges.
This calm environment encourages the nervous system to remain balanced, rather than slipping into stress mode right away.
Would you consider replacing loud alarms or television chatter with something soothing?
2. They check in with their emotional state
Before they even sip coffee, mentally strong people ask themselves how they feel.
Do they sense lingering tension from yesterday’s conflicts or a bit of worry about the day ahead?
People who name their emotions first thing in the morning are often better equipped to regulate mood fluctuations throughout the day.
It’s a simple internal dialogue: “I’m noticing a bit of anxiety,” or “I feel energized this morning.”
This small habit brings awareness and self-compassion, opening the door to healthier coping strategies.
3. They avoid grabbing their phone
Technology is amazing, but it can also flood our minds with countless triggers: emails, social feeds, global news.
Many of us start the day bombarded with outside demands.
Mentally strong people choose not to dive into these notifications immediately.
I recall reading Thich Nhat Hanh’s advice about treating one’s waking moments with utmost gentleness, as if your peace of mind were a fragile flower.
He suggests resisting external noise until you’ve taken a moment to connect inwardly.
Instead of flipping through notifications, consider taking five deep breaths or enjoying a glass of water.
Protecting that mental space can make an enormous difference in how you manage stress later on.
4. They practice mindful movement
Some folks run, others do yoga, and some might just stretch for a few minutes.
The key is to engage the body in a deliberate, focused way.
According to Calm, employees who incorporate brief morning exercise or mindful stretching are more alert and demonstrate better problem-solving skills at work.
I personally choose yoga most mornings because it helps me tune into my breath.
But you might prefer a quick walk around the block.
It doesn’t have to be lengthy.
It’s the consistency that builds mental fortitude.
5. They set a clear intention
There’s something powerful about deciding what you want your day to look like before it begins rushing at you.
Maybe you want to handle challenges with patience, maybe you want to focus on creative projects.
When I was transitioning to a more minimalist way of life, I realized how easy it is to get swept up in life’s noise.
Setting an intention anchors my mind to what genuinely matters.
Mentally strong people often visualize themselves taking calm, confident actions that align with their values.
It’s not always about achievement.
It can be about the attitude you want to embody.
6. They use healthy self-talk
Right after waking, our minds are somewhat flexible.
We’re fresh from sleep, so we’re more open to the words we tell ourselves.
I used to battle with critical internal dialogue first thing in the morning.
It was like a preemptive strike on my own happiness.
Then I discovered gentle phrases like, “You’re doing your best,” or “Today is a new start.”
Mentally strong individuals realize this is their chance to direct their thoughts in a positive, constructive direction.
They skip harsh judgments or self-defeating language, and they choose words that foster resilience.
7. They map out priorities (without going into panic mode)
Stress often arises when we’re unclear about what truly needs to get done.
Mentally strong people have a knack for listing their top tasks in a way that feels organized but not overwhelming.
I’ll sometimes jot down the three most important actions I need to take.
I keep it very short.
Any longer, and it veers into overwhelm.
Within these priorities, mentally strong people might weave in brief bullet points (in the same notepad or planner) to clarify each main task:
- Identify the core tasks that absolutely must happen.
- Decide how long each task might take.
- Visualize yourself handling them calmly and effectively.
This structure reduces decision fatigue and helps keep you on track without letting anxiety run the show.
8. They embrace gratitude
Plenty of research confirms that gratitude boosts mental health and can even improve physical well-being.
According to research from the Greater Good Science Center, expressing gratitude regularly can enhance optimism and overall resilience.
Mentally strong people might list what they’re grateful for or simply reflect on a recent moment that brought them joy.
I try to keep it simple.
Sometimes, I’m thankful for the warmth of my favorite blanket or the aroma of my morning tea.
This small act rewires the brain to seek out the good, even when life is hectic.
9. They connect with something beyond themselves
For some, it might be prayer or a spiritual practice.
For others, it could be a moment of reflection on nature’s beauty or a quick phone call to someone dear.
Mentally strong people find a way to extend their perspective beyond their own worries.
I’ve found that sending a kind text to my husband before we both get lost in our routines changes the entire energy of my morning.
That little gesture helps me remember that life isn’t solely about me—it’s also about the bonds we nurture.
Strength doesn’t always mean going it alone.
Sometimes, it means opening your heart to meaningful connection.
10. They pick nourishing inputs
Before we finish, there’s one more thing I need to address: content consumption.
The first hour of the day shapes our mindset.
Mentally strong people deliberately choose podcasts, music, or reading materials that educate and uplift.
They might read a motivational quote from Brené Brown, who once said, “Vulnerability is the birthplace of innovation, creativity, and change.”
Taking a moment to read something inspiring or to listen to a mindful audio track helps set the tone for personal growth.
I’m not above occasionally scrolling social media, but if I do, I ensure it’s an account that sparks positive ideas, not division or comparison.
This final practice might seem small, but it can reinforce all the other habits you’ve tried to establish.
Being deliberate about what goes into your mind first thing can protect your focus and well-being.
Final thoughts
These 10 habits aren’t exclusive to monks or wellness gurus.
They’re accessible to all of us, regardless of our responsibilities or personal backgrounds.
I gradually introduced them into my life when I realized my rushed mornings were fueling stress all day long.
Start with one or two of these habits, and see how they influence your mindset.
The first hour of your day is a powerful window to shape your emotional and mental resilience.
If you find yourself slipping back into old habits, remind yourself that each morning offers a fresh opportunity.
There’s no benefit in blaming external factors or beating yourself up for stumbling.
Just take a breath, refocus, and try again tomorrow.
