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Advanced Mood Routine

Advanced Mood Routine

Intro icon Advanced Mood Routine - Intro

Emotional regulation is key if you want to achieve your goals. Your emotions can indicate how far you are from them. If they are not regulated, they can become an obstacle and lead to different problems. 

We suggest implementing our Mood Routine first. Once you build those habits, you can start with this advanced routine. That way you will master key habits to control your emotional reactions and avoid behaviors that interfere with your goals.

Here’s a science-backed routine to manage your emotions.




DESCRIPTION - The first step to effectively manage your emotions is to actually know what you are feeling. Sometimes it’s difficult to understand exactly what you are feeling. Mindfulness helps you to be more aware of your own emotions, thoughts, behaviors, and reactions. Additionally, mindfulness is key in identifying the causes of your emotions, and can help you control your reaction.

ACTION - Practice meditation, single-tasking, or another mindfulness technique on a daily basis.


Best Time of Day: Morning

Core Habits icon Why Core Habits are Important for Advanced Mood

Sources list icon


  1. Mindfulness and Emotion Regulation: Insights from Neurobiological, Psychological, and Clinical Studies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337506/ 
  2. Brief Mindfulness Meditation Improves Emotion Processing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6795685/ 
  3. Behavioral activation interventions for well-being: A meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2882847/ 
  4. Reducing worry and subjective health complaints: A randomized trial of an internet-delivered worry postponement intervention. https://pubmed.ncbi.nlm.nih.gov/26511764/ 
  5. Emotion Regulation in Schema Therapy and Dialectical Behavior Therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021701/
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 Happiness  Confidence  Stress  Productivity  Focus  Sharpness
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