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Happiness expert shares 6-step morning routine that boosts mood and productivity

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Happiness expert shares 6-step morning routine that boosts mood and productivity

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Starting the morning on the right foot can pave the way for a successful day.

A new wellness trend focuses on the “5 to 9 before your 9 to 5,” which entails a healthy regimen between the hours of 5 a.m. and 9 a.m. before heading to work.

Behavioral scientist and happiness expert Arthur Brooks, professor at the Harvard Kennedy School and Harvard Business School in Boston, has proven these benefits through his six-step morning protocol to live more positively.

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In an in-person interview with Fox News Digital, Brooks broke down each of the six steps that set him up for a productive day, which he says have “dramatically improved” his life.

“You need to be disciplined, and you need to structure your day, and it turns out that what you do first thing in the morning really matters a lot,” he said. “I follow [this] almost every day.”

Behavioral scientist and happiness expert Arthur Brooks joins Fox News Digital for an interview. (Angelica Stabile; Fox News Digital)

1. Wake up before dawn (4:30 a.m.)

Brooks said he was not a morning person for years, as he was a musician in his 20s who never woke up before sunrise and thought of himself as a “night owl.”

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“The truth of the matter is, you can change your chronotype,” he said. “You can be more of a morning lark. It’s actually not that genetic, and it’s a really worthwhile endeavor to try to change that.”

“If you get up before dawn, you’ve kind of won the day, but not just morally — you’ve won neuro-scientifically.”

Research suggests that waking up before dawn promotes better focus, creativity and mood. (iStock)

According to the “Office Hours” podcast host, research suggests that waking up before dawn promotes better focus, creativity and mood. This is rooted in an “ancient idea of Indian wisdom” called Brahma Muhurta, which means “creator’s time” in Sanskrit.

“But it’s not just religion. It really does have a lot of science behind it,” Brooks said. “I get up at 4:30 a.m. — it works for me; it works with my schedule. You’ve got to figure out what yours is. But if you’re getting up when the sun is already warm, you’re already kind of behind the eight-ball.”

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Brooks noted that he uses a real alarm clock to wake up, as he keeps his phone out of the bedroom at night to avoid overexposure.

2. Move your body (4:45 a.m.-5:45 a.m.)

Brooks begins his day with a workout in his home gym, noting the importance of getting “real exercise” first thing in the morning.

Armed with an electrolyte drink, he typically does 75% resistance training and 15% Zone 2 cardio —  steady-state aerobic exercise that feels easy to moderate — for an hour.

For those who are just starting out with this new schedule, Brooks recommends light exercise, like walking. (iStock)

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There are a variety of ways to exercise, from endurance to yoga, Brooks noted. “If the first thing you do when you wake up is pick up heavy things and run around, you’re going to have a much better day,” he added.

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For those who are just starting out with a fitness and early wake-up routine, Brooks recommends light exercise, like walking.

3. Get metaphysical (6:30 a.m.)

After showering, Brooks heads out of the house for a 6:30 a.m. Catholic mass.

While not everyone is Catholic, or even religious, Brooks recommends participating in some type of “transcendent activity” that connects the body and soul.

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Worship and meditation are great for “de-focusing” yourself, Brooks said. (iStock)

“You need to do something to not focus on yourself,” he said. “Worship is great for that. Meditation is good for that. There are a lot of different ways you can actually undertake this, but the whole point is to zoom out and get little.”

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“When I am on the road, which is about half the time, I stay in places where there’s a morning mass if I can possibly find it, such that I’m focusing on my soul just as much as I focus on my body.”

4. Coffee (7:15 a.m.)

Most people who wake up before 5 a.m. will feel inclined to immediately head for the coffee machine, but Brooks discouraged this impulse to reach for caffeine first thing in the morning.

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Caffeine blocks a chemical in the brain called adenosine, which swarms the brain at night and makes you groggy in the morning. As a result, drinking it makes you feel more alert.

But Brooks said this is “not the best use” for coffee, as he instead recommends a morning workout to help clear any remaining adenosine.

Drinking coffee first thing in the morning is “not the best use” for max energy, according to Brooks. (iStock)

By the time coffee is introduced into the system, about an hour or two after waking, the brain is clear of adenosine, and the caffeine can focus on providing the body with energy.

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“You’re not going to wake up with caffeine, you’re going to focus with caffeine,” he said. “It’s going to vacuum dopamine into your prefrontal cortex, and you’ll be more creative, you’ll be more stimulated to come up with new ideas, and that means you’re setting yourself up for a brilliant workday.”

5. Eat a high-protein breakfast (7:30 a.m.)

Protein is “critically important” for getting the most return from your morning workout, building strong muscles and shaping a balanced diet, according to Brooks.

For breakfast, he prefers non-fat Greek yogurt, topped with walnuts for micronutrients, mixed berries for antioxidants, whey protein and sometimes stevia for sweetness.

Clean protein can help build strong muscles and boost mood, the expert said. (iStock)

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“I get 60 grams of protein with less than 400 calories. And man, I am ready to go,” he said. “With that caffeine and that meal, I’m ready to work.”

These “clean protein” breakfast options also contain tryptophan, the chemical best known for its presence in turkey that can cause sleepiness. In smaller doses, tryptophan can improve mood and mellow out the nervous system, Brooks noted.

6. Enter a flow state (8:00 a.m.)

Between 8:00 a.m. and noon, Brooks said he gets four solid hours of productivity and creativity, “with a level of focus I was never able to get earlier in my life before I set up this morning protocol.”

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He enters and remains in a “state of flow” during his morning work, uninterrupted by social media or phone notifications.

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“I can do more in four hours than I used to be able to do in two days. And I’m happier when I do it,” Brooks said.

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By the time he eats another high-protein meal for lunch, he has completed his essential tasks and can take on other objectives in the latter part of the day.

“It’s really important that you not wreck that period of focus and concentration, spoiling it with your devices,” Brooks added. “Stay clean. Stay focused. Stay creative. And stay happy.”

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Aging in Place: How Technology Might Help You Grow Old at Home

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Aging in Place: How Technology Might Help You Grow Old at Home

Dr. Megan Jack, a neurosurgeon in Cleveland, often works 60 or 70 hours a week. And she’s completely unavailable when she’s in the operating room. That makes it tough to be a caregiver for her 76-year-old mother, who lives in a separate unit on Dr. Jack’s property, 30 minutes away from the hospital.

To help care for her mother, who has Alzheimer’s disease, Dr. Jack uses an array of high-tech tools, some of which didn’t exist just a few years ago. She manages her mother’s medications with a smart pill box. She changes her television channels with an app, sends appointment reminders through a digital message board — and, with her mother’s blessing, uses cameras for communication and monitoring.

“It’s been invaluable that I can both make sure she’s safe and make sure everything is going well,” Dr. Jack said, “but also give her the independence and the freedom that she still deserves.”

America is aging rapidly. Roughly 11,000 people are turning 65 each day in the United States. And many of them — 75 percent of people over 50, according to AARP’s most recent survey, from 2024 — hope to spend their remaining years in the comfort of their homes, rather than in assisted-living or other care facilities.

One thing that could help fulfill those wishes is the budding field of “age tech,” which encompasses tools that support older adults. Industry experts say that age tech is making homes safer for older adults and is easing the minds of their caregivers, especially those who live far away or work outside the home.

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Dr. Jack said that age tech had “really allowed me to integrate caregiving into my life, as opposed to caregiving taking over my life.”

If older adults don’t have loved ones who are both close by and able to help, they might believe they don’t have a ton of options. They can live independently, or, if they can afford it and qualify medically, they can move to an assisted-living facility or a nursing home, without a lot of choices in between. In-home help can be expensive without Medicaid and can also be difficult to find, given the serious shortage of home care workers.

Age tech can help bridge some important gaps, said Emily Nabors, the associate director of innovation at the National Council on Aging, a nonprofit advocacy group. Already, AARP reports that 25 percent of caregivers are remotely monitoring their loved ones with apps, videos or wearables, nearly double the percentage from five years ago.

“We used to say homes are the health care settings of the future, but they really are health care settings now,” Ms. Nabors said. “Aging in place is very realistic.”

More than 700 companies are in AARP’s AgeTech Collaborative, a group that connects businesses, nonprofits and funders to help get new technologies off the ground. Altogether, the collaborative’s start-ups have raised nearly $1 billion in the past four years.

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The products include smart walkers, glasses with lenses that provide real-time captions of conversations for those with hearing issues, and a concierge service that connects older people to drivers and deliveries, even if they don’t have a smartphone.

Ms. Nabors does foresee some affordability and access barriers to age tech, including the lack of high-speed internet in rural areas, but she said one vital resource would be local aging agencies, which can offer advice and, sometimes, free support.

Janet Marasa leaned on the agency near her home in Rockland County, N.Y., to get a free robotic pet for her mother, Carol DeMaio, 80, who has dementia. The pets, manufactured by a company called Joy for All, aim to offer emotional support without the upkeep.

Ms. DeMaio named the robotic dog Sabrina, after a golden retriever who died. The new Sabrina stays at the foot of her bed at night. As soon as Ms. DeMaio stirs awake, the dog reacts. “She said it gives her a reason to get up in the morning,” Ms. Marasa said.

The dog has been a boon to her, too. “It provides comfort and interaction that I can’t provide every second,” said Ms. Marasa, who lives with her mother but works full time for the county government. “It gives her something that she can feel like is totally her own.”

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In Broward County, Fla., where the population of residents over 85 is expected to nearly triple over the next few decades, the local agency on aging has used state and federal money and private grants to provide technologies to nearly 4,000 of the county’s seniors at no cost.

Its offerings include a company that uses radar to sense falls and a program that allows seniors to make video calls through their televisions.

“The possibilities are endless,” Charlotte Mather-Taylor, the agency’s chief executive, said. “It’s pretty great to see all the new technology coming out so quickly, and I think that can only benefit our older population and also our caregivers.”

Even technologies not specifically marketed as age tech can help older adults maintain their independence, said Laurie Orlov, founder of the blog Aging and Health Technology Watch. She pointed to video-calling and telehealth platforms; remotely controlled thermostats and lights; and smart speakers, doorbells and watches.

“All technology can be customized to help older adults stay longer in their homes and help their family members feel good about it, or at least tolerate it,” Ms. Orlov said.

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That will only become more true with the continued proliferation of artificial intelligence, Ms. Orlov added. Some older adults are already using conversational A.I. to get answers about things like the weather or their medications. (Relying too heavily on A.I. can, however, have negative consequences because chatbots often give flawed medical advice and can lead patients astray.) A.I. can also assist in pattern detection: alerting caregivers to signals that might indicate declines in someone’s cognition or mental health, such as changing their speech pattern or leaving the house less frequently.

One A.I.-powered age tech tool is ElliQ, a tabletop companion robot that looks like a sleek silver desk lamp with a screen. About a year and a half ago, Camille Wolsonovich got one for free, thanks to a local nonprofit, for her 90-year-old father, Bill Castellano. He lives alone in a senior community.

Ms. Wolsonovich, who runs a consulting business, relies on ElliQ to lead her father in exercises and remind him to take his pills and drink water. The robot also asks her father about his sleep and mood via automated check-ins.

“Everything’s just another layer that gives us more confidence, from a caregiving standpoint, that he’s good,” Ms. Wolsonovich said. “I don’t have to necessarily track everything all the time and be overbearing.”

As for Mr. Castellano? He plays trivia digitally and converses daily with ElliQ. The robot, which has a friendly female voice, asks questions, cracks jokes and remembers his likes, dislikes and friends. “She’s great company,” he said. “Everybody around me wants one.”

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Clara Berridge studies the ethics of age tech at the University of Washington.

She has many privacy concerns, namely that most direct-to-consumer products aren’t subject to medical privacy laws, despite being privy to sensitive health information. Though she hopes the federal government will eventually step in to regulate these products, as it has in other countries, the onus remains on the consumer for now.

And even if an age tech product isn’t selling mom’s personal data to the lowest bidder, Dr. Berridge said there’s still the question of whether certain tools are ethical.

“It’s really important for caregivers to recognize that using these new technologies that give them more information about someone can represent greater intrusion into someone’s life,” she said.

What may be well-intentioned monitoring could reveal information that an older adult would rather keep private, such as issues with incontinence, or the comings and goings of a romantic partner.

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“It can lead to somebody feeling infantilized,” Dr. Berridge said. “Like there’s not a place to hide within your own home.”

Her research shows that adult children often underestimate how much their parents can understand about technology and how much they want to be involved in tech-related decisions.

She encouraged caregivers to have transparent conversations about privacy implications and to avoid ultimatums or the idea that any decision must be permanent. She said caregivers should put themselves in their parents’ shoes: Is this something they’d want their own children monitoring?

Dr. Berridge is working on an advanced directive for technology, which outlines older people’s wishes for how technology is used in their care. Ultimately, she hopes that questions about age tech will become a standard part of planning for the future.

“If you’re at the start of what, for many people, ends up being a long road of supporting someone potentially through the end of their life,” she said, “seeking to understand each other’s concerns and priorities better is time very well spent.”

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Grieving mom hospitalized with rare ‘broken heart syndrome’ after veteran son’s suicide

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Grieving mom hospitalized with rare ‘broken heart syndrome’ after veteran son’s suicide

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A distraught mother who thought she was having a heart attack was instead hospitalized with broken heart syndrome — otherwise known as takotsubo syndrome (TTS) — less than a year after her veteran son tragically took his own life.

Dawn Turner, 57, of the U.K., lost her son in August of last year. 

Just last month, the mom of three awoke with “unbearable” chest pains, she said — and called an ambulance, worried she was going into cardiac arrest. But when she arrived at the hospital, doctors told her she was suffering from the effects of grief caused by a broken heart, as news agency SWNS reported. 

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TTS is a temporary, reversible heart condition often triggered by extreme emotional or physical stress, such as grief, fear or severe illness, according to experts.

Symptoms usually mimic a heart attack, with sudden and severe chest pain and shortness of breath the most common — and it primarily affects women over the age of 50.

A mom whose soldier son took his own life feared she was suffering cardiac arrest — only to be told by hospital doctors that she was feeling the effects of grief caused by a broken heart. Dawn Turner, mother of deceased soldier Rob Homans, is pictured above, April 2026. (SWNS)

Turner, of Eckington in Worcester, said, “I was [sitting] downstairs earlier that night and thought I had a bit of indigestion. I went to bed and just couldn’t get comfortable — I was breaking out in a sweat and had heart palpitations.

“Then, around midnight, I had pain down my arm and in my jaw. I was still putting it down to indigestion… My partner Paul asked me if I was all right, and I said, ‘I think I’m having a heart attack.’”

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She said she couldn’t catch her breath — “and my heart felt as though it was missing a beat and then [started] thudding again. For those moments, I truly believed I was having a heart attack.”

“Your heart is all over the place — there’s an extra beat,” Turner was told. 

She said her partner called emergency services, and an ambulance arrived within five minutes.

“They came in and linked me up to an ECG. They said, ‘Your heart is all over the place — there’s an extra beat, and it’s all over the place,’” she said, as SWNS reported. 

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Turner was rushed to the hospital by ambulance.

Turner is shown with her son in full dress uniform. He worked as an artilleryman and spent 10 years in the U.K.’s Royal Horse Artillery after joining in 2006. He was battling mental health challenges after his military service, and ultimately took his own life. (SWNS)

In emergency care, Turner was also given blood tests.

She added, “They came back and said I didn’t have the enzymes produced from a heart attack in my blood. But they said there [was] something going on.”

After undergoing more tests and seeing a cardiologist, Turner was told she had takotsubo syndrome.

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“I told [the doctor] that my heart feels broken. I told her about [my son] Rob, and she said it’s exactly that. She said it’s a real thing, and that I’d been under so much stress. The body can only take so much, and the grief and the stress can be quite physical.”

Turner’s son committed suicide in August 2025 after struggling to get help with his mental health.

He spent 10 years in the Royal Horse Artillery after joining in 2006, when he worked as an artilleryman.

Turner’s son did two tours of duty in Afghanistan, she said. After he returned to civilian life, he began suffering from a number of health conditions. She’s shown above with a flower-draped memorial to her son. (SWNS)

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He did two tours of duty in Afghanistan, she said, and returned to civilian life in 2016 before suffering several worsening health conditions.

Turner, who is also the CEO of a veterans charity called Stepway, “When he left the army, he got married, and they settled down in London. He walked straight into a job as a delivery driver. But then his health took a downward spiral, and he started having digestive troubles.”

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He was eventually told he had PTSD — but those symptoms may be similar to those of mild traumatic brain injury, Turner said.

“He was deaf in one ear from using the guns,” she said. “He realized he was putting so much pressure on his marriage, so he moved back up with me. He started to build himself up — then COVID hit.”

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Turner said there were unfortunate delays as her son tried to get access to various services and facilities.

“When people lose loved ones, you’re obviously distraught, but you eventually find closure,” she said, per SWNS. “I found peace when I lost my sister in 2015. But with Rob, I can’t find closure because there’s no justice there.”

“I had never really understood that a person could become so overwhelmed by stress and grief that it physically affects the heart,” said the grieving mom. “Broken heart syndrome can look and feel like a heart attack.” (iStock)

Turner is now on the mend and hopes to be fully recovered in a couple of weeks, SWNS reported. 

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“Until that moment, I had never really understood that a person could become so overwhelmed by stress and grief that it physically affects the heart,” she shared. “Broken heart syndrome can look and feel like a heart attack. It was a warning sign for me, and for anyone. It can change the shape of one of your heart chambers … it can cause some serious damage.”

She added, “The cardiologist told me that thankfully, my heart itself is healthy and there was no damage, but that it will take around two weeks to a month for my heart to reboot itself.”

“Maybe the extra [heart]beat is for Rob. You are carrying on living for him,” her partner told her. 

Turner was told she needed to rest, seek counseling and make lifestyle changes to reduce stress.

“Things have settled down, and I’m taking things easy — I’m pacing myself now, and I feel a lot better. Paul said, ‘Maybe the extra beat is for Rob. You are carrying on living for him.’”

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Turner said, “That broke me and healed me a little bit all at once.”

Fox News Digital previously reported that broken heart syndrome, which causes the heart to temporarily weaken, has been linked to the brain’s reaction to stress, as studies have found. 

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In an article published in the European Heart Journal in March 2019, Swiss researchers said they found that the syndrome is linked to the way the brain communicates with the heart.

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Broken heart syndrome, which causes the heart to temporarily weaken, has been linked to the brain’s reaction to stress, studies have found. (iStock)

Caused by intense emotional events, TTS is a rare, temporary condition that weakens the left ventricle and disrupts its normal pumping function.

The syndrome causes the heart’s main pumping chamber to change shape and get larger. The heart muscle becomes weaker, and its pumping action loses strength. 

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Symptoms include sudden, intense chest pain, pressure or heaviness in the chest, along with shortness of breath. 

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It is treated with beta blockers and blood-thinning medicine to reduce risks of clots and other flareups.

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results


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GLP-1 Not Working? Here’s Why and Alternatives That Can Help




















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