A structured morning routine can play a significant role in improving mental health, focus and overall well-being, according to US psychiatrist Daniel Gregory Amen.

Experts say the first few minutes of the day often influence energy levels, mood and productivity, making simple morning habits an important factor in maintaining emotional balance.

In a recent Instagram post shared on Feb 22, Dr Amen outlined several morning practices that he believes can help strengthen mental clarity and boost mood.

The psychiatrist first emphasised the importance of starting the day with a positive mindset. He suggested people begin their mornings by reminding themselves that the day ahead can be productive and meaningful, noting that mental preparation works best when combined with simple physical routines.

Dr Amen also recommended stepping outside early in the morning to get natural sunlight and taking a short walk. According to him, exposure to sunlight and light physical movement can help stimulate metabolism and activate the brain.

Hydration is another key part of his routine. He advised drinking a large glass of water in the morning, preferably with half a lemon added, saying it can help refresh the body.

Diet also plays an important role in maintaining steady energy levels throughout the day. Dr Amen said he usually starts his morning with foods rich in protein and healthy fats. As part of his own routine, he often eats eggs and later has a protein shake.

He also supports intermittent fasting, suggesting that leaving a gap of 12 to 16 hours between meals can be beneficial, meaning a later breakfast may work well for some people.

Another habit he recommends is making mindful choices during the day by regularly asking whether a particular action or food is beneficial for brain health.

According to Dr Amen, adopting small and consistent habits such as sunlight exposure, hydration, balanced nutrition and intentional decision-making can help people begin their day with greater mental clarity and stability.