If you regularly get up on the wrong side of the bed, feeling groggy and grumpy, there may be a quick and easy solution to your mood woes.

According to science, there is a specific morning routine which makes sure your day starts off at its best – and it only takes a maximum of 32 minutes.

Revealed by Inc, there are four parts of the activity – giving, gratitude, breathing and growing. The aim of each ritual is to help you feel more positive, happy and able to achieve success throughout the day.

1. REDUCE STRESS THROUGH THIS BREATHING EXERCISE: 5 MINUTES

Destress, relax and expel feelings of anxiety, anger and negativity with this easy five minute breathing routine. Emma Seppälä, science director of Stanford University’s Center for Compassion and Altruism Research and Education, and the author of The Happiness Track, revealed in her blog that the way we breath can actually change how we feel. It’s all about breathing deeply and calmly. Follow her five-minute breathing exercise in the video below:

2. WRITE A LIST OF THREE THINGS YOU’RE GRATEFUL FOR: 2 MINUTES

Next, spend two minutes making a quick note of three things that you are grateful for, such as a helpful husband, your lovely dog or holiday you’ve just booked.

If you do this for 21 consecutive days, your brain will get into the habit of optimistic thinking as opposed to negative, according to psychologist Shawn Achor and author of The Happiness Advantage.

GETTY IMAGES DOUGAL WATERS

3. DO A FIVE-MINUTE FAVOUR: 5 MINUTES

Doing something positive for someone else can offer great emotional reward and a psychological boost for yourself. You don’t need to spend any money to be generous to others.

The Wharton School of the University of Pennsylvania professor, Adam Grant, revealed in his book Give and Take, that five-minute favours are selfless giving acts that are done without asking for anything in return and can lead to be more success for yourself.

Just take five minutes to do a favour, whether that be helping out a neighbour with something small, sharing knowledge with someone, or writing an online trip review.

GETTY IMAGES ANDRÉ KRÜGER / EYEEM

4. LEARN SOMETHING NEW: 20 MINUTES

After the first three parts of the morning routine, you should be feeling more relaxed and positive. The last section of the ritual is to learn something new. You could spend time on a language learning app, read an article about a topic you want to know more about or have a conversation with a friend about something new. Having this shared, social experience and learning something beneficial can boost your sense of wellbeing.

Need a positive boost in the mornings – then why not give this 32-minute routine a go? SOURCE