Happiness researcher Dr. Gillian Mandich says that recognizing the natural ebbs and flows of our moods can help create a schedule that enhances our mental health.Jennifer Roberts/Supplied
If you wake up feeling like you can take on the world, but are beset with worries just before bed, you are not alone: A recently published paper found that people generally feel their best after waking up in the morning and feel their worst around midnight.
The observational study, published in the BMJ Mental Health journal, examined different benchmarks for well-being, including happiness and life satisfaction, and found those key measures were also higher at the beginning and end of a typical work week.
Researchers analyzed detailed data from more than 49,200 adults, collected over a two-year period during the pandemic, between March 2020 and March 2022. Participants completed the same core survey multiple times – weekly or monthly, depending on the stage of the study. An average of 908,769 observations were collected.
While causal conclusions were not drawn in the study, the findings were in line with existing pre-pandemic data, says lead author Dr. Feifei Bu with the research department of behavioural science and health at the University College London.
She noted that while the surveys were conducted during COVID, they captured every stage of the pandemic, from strict lockdowns to the complete easing of restrictions.
Despite the findings, Bu stressed that individual experiences may differ from the results of the study.
“What is true for the group is not always the case for individuals. We generally recommend against using the overall trend to fit that into individual circumstances,” she says.
Experts say recognizing the natural ebb and flow of our moods helps us create schedules and rituals that can enhance our mental health.
“When we align our routines with our natural emotional patterns, we create a more sustainable sense of well-being,” says Canadian happiness expert, Dr. Gillian Mandich. “It’s not about changing how we feel, it’s about working with how we feel.”
Keep a mood journal or use a wearable device or app (handy for push notifications if you are forgetful) to monitor and better understand your own unique emotional rhythms, Mandich says. Keep it simple and don’t monitor excessively.
Check in during key anchor moments such as waking up, mealtimes, work breaks and bedtime. Identify activities that consistently help improve your mood – a walk in nature, certain types of music, a creative hobby, for example.
“This is an awareness activity, not a judgment activity, so use it as an opportunity to learn more about yourself,” says Mandich.
When you feel your best, engage in activities that are meaningful or require complex problem-solving, creativity, focus, or emotional resilience to get better results, Mandich says. Take on activities that set a positive emotional tone for the day or amplify those feelings of well-being. At the same time, avoid unproductive activities like doom scrolling that can dampen your mood.
When you are in between your highest and lowest points in the day, adopt a mood-boosting restorative routine, like five-minute micro-breaks or engaging in something you enjoy.
“You’re filling up your gas tank again when you know it’s a little bit lower than what it was [earlier],” Mandich says.
When you feel like you’re reaching the low point of your day, avoid emotionally taxing work. Incorporate activities and rituals that help lift your mood, whether it’s meditation, a workout, or going for a walk. Getting natural sunlight can be particularly beneficial given Canada’s long, dreary winters, Mandich recommends. Reflect on the positive moments of the day.
Having a consistent routine – like regular sleep and wake times – can also help mitigate some of the mood changes throughout the day.
If you’re also dealing with anxiety and depression, creating a wind-down routine may provide a stronger sense of control. Always carve time for counselling or support group meetings, even when it feels mentally challenging. If possible, schedule them when your cognitive capacity is at its peak to get the most out of the therapy, Mandich stressed.
These same principles can be applied throughout the week too. Minimize “decision fatigue” by planning your meals, what you’ll wear, or anything else requiring constant decision making, ahead of a new week.
When you’re feeling more alert and capable, front load those peak days with complex cognitive tasks and important meetings, for example. When your energy begins to wane later in the work week, schedule less demanding but necessary tasks and focus on completing projects rather than initiating new ones. Find small wins that give you a sense of accomplishment, or engage in networking or other social activities that uplift your mood.
“It can be very empowering to know, ‘I’m choosing to do this, to set myself up for success,’” says Mandich.
