My 6-Step Morning Protocol for a Better Day

Want to make your own morning protocol? Download my guide to help you get started: https://www.arthurbrooks.com/6-protocols

How you start your morning sets the tone for your whole day. In this episode of Office Hours, I share the science and habits behind my “Mad Scientist” morning routine, a six-step protocol I use to lower negative affect, boost positive mood, and make mornings a time of focus and flow.
I introduce the Positive and Negative Affect Schedule (PANAS), explain why morning mood matters, and show you the research-backed habits I use to improve mine.
In this episode, I cover:

• Why your morning starts the night before with an early bedtime
• How witnessing the sunrise can help manage poor morning moods
• The reason I don’t use the alarm clock on my phone
• Why I exercise first thing
• How to build a grounding spiritual or reflective practice (even if you’re secular)
• Why delaying your morning coffee can improve focus and energy throughout the day
• The high-protein, tryptophan-rich foods I eat for breakfast
• Why you need to protect your most productive hours of the day
• Listener questions on staying compassionate while protecting yourself and whether anger is linked to unhappiness

We’d love to hear any feedback you have. Please email us at officehours@arthurbrooks.com. And please leave a review on Apple or Spotify. Thanks for listening!

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*Where to find Arthur Brooks:*
• Website: https://arthurbrooks.com/
• X: https://x.com/arthurbrooks
• Instagram: https://www.instagram.com/arthurcbrooks/
• Facebook: https://www.facebook.com/ArthurBrooks/
• YouTube: https://www.youtube.com/channel/UCGuyFRjJQFGCKzfHTBvWM6A
• LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
• Email: officehours@arthurbrooks.com

*Timestamps:*
(00:00) Intro
(03:02) Introduction to PANAS (Positive and Negative Affect Schedule)
(06:36) How to measure your emotional baseline and manage morning mood
(08:42) Step 1: Brahma Muhurta. The case for getting up before dawn
(13:46) Why your morning starts the night before
(14:52) Step 2: Get physical
(17:54) Why morning exercise is Arthur’s go-to for managing negative affect
(21:27) Step 3: Get metaphysical
(26:50) Step 4: Coffee time. Why you should delay it
(31:30) Step 5: Eat a tryptophan-rich, protein-heavy meal
(35:40) Step 6: Get into the flow
(38:55) Q&A: How to stay compassionate while protecting yourself
(41:38) Q&A: Is there a direct link between anger and lack of happiness

*Referenced:*
• Leadership and Happiness course: https://www.hbs.edu/coursecatalog/1885.html
• How to Build a Life: https://www.theatlantic.com/projects/how-build-life/
• The Happiness Files: Insights on Work and Life: https://www.amazon.com/Happiness-Files-Insights-Arthur-Brooks/dp/B0F4MFQ6VN
• Development and validation of brief measures of positive and negative affect: The PANAS scales: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.54.6.1063
• Arthur’s PANAS quiz: https://www.arthurbrooks.com/quiz/panas
...References continued at: https://www.arthurbrooks.com/office-hours

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