Search icon


26th Apr 2024

What is the ‘shine method’ that claims to transform your morning mood

Sophie Collins

Shine method

Calling anyone who is NOT a morning person…

There has been a rise in Google Searches for the term ‘tired all the time’ as many people grapple with work-life balance.

While you might think that an earlier bed time would equate to more energy in the morning, the specialists at Mattress Online claim that the path to better sleep actually begins with establishing healthy morning routines.

Stanford University has highlighted the importance of morning sunlight exposure in regulating the body’s internal clock, or circadian rhythm. 

This exposure, particularly when gotten outdoors, aids in the natural production of melatonin, the “sleepy chemical,” ultimately preparing the body for restful sleep at night.

In their book “Rise and Shine: How to Transform Your Life, Morning by Morning”, expert cognitive behaviour therapists Toby Oliver and Kate Oliver introduce the Shine method.

It’s a comprehensive approach to optimising morning routines for improved well-being and productivity.

Here’s what it entails:


This group of techniques is all about finding some calm in order to reflect on the day ahead. It will help you feel more centred and ready to take on the day ahead.

One way to achieve this state is by practising your breathing. Try the finger breathing technique, a form of self-hypnosis which helps to regulate emotions and calm anxiety.


By starting your day on a positive note, you are likely to feel more resilient to the day’s challenges.

Begin by practising positive affirmations to create feelings of happiness. Write down some affirmations for the day ahead, making sure that they are focused on attracting good outcomes rather than avoiding negative ones. Be sure to keep them in the present tense, and remember to speak them aloud with conviction.


Knowing what you want to achieve for the day can help you stay focused and avoid becoming drawn into negative thought patterns.

To achieve anything it is important to have a plan, and your plan for the day should start when you first wake to the sound of  your alarm clock. It’s important to maintain a healthy routine with alarm: pick an alarm sound that is softer, so you are not jarred awake, and try to set it as close as possible to the time you need to get up. Avoid battling with the snooze button for an hour, it will only leave you feeling more tired.


You can only look after your mind when you first look after your body, so it’s important to have a healthy morning diet – no skipping breakfast!

Give yourself time to enjoy and appreciate your breakfast – rushing your meal isn’t good for your body and doesn’t give your brain time to enjoy the food. 

Similarly, mix up your breakfast menu! Most people don’t have the same thing for dinner every day, so make your mornings more meaningful by planning new and enjoyable breakfasts. 

If you’re not used to eating in the mornings, try building up your appetite gradually by first introducing fruit or light snacks.


Getting up and getting moving is the best way to give yourself energy for the day ahead. This will help regulate your circadian rhythm so that by bedtime, you are ready for lights out and won’t be tossing and turning.

Fit movement into the time you have – a quick walk around the block is more manageable than going to the gym, but can still offer some of the same great well-being benefits. Always listen to your body and don’t overexert yourself. 

If you’re not usually one for morning exercise, pop some encouraging notes around the house reminding you why you are doing this.

By adopting the Shine method, you can cultivate holistic morning routines that promote mental clarity, emotional balance, and physical vitality, setting the stage for a productive and fulfilling day – and ridding yourself of that ‘tired all the time’ feeling.