You already know that music can be good for your mental health: some songs transport you to a fond memory and create a sense of nostalgia, ballads are ideal for letting the tears flow, and some lyrics make you feel seen or understood. But according to music psychologist David M. Greenberg‘s collaboration with Spotify, certain jams are also scientifically proven to help you wake up in a better mood and sustain more energy throughout the day. Greenberg created the “perfect morning playlist” to give you a little extra (friendly) nudge to get out of bed and take on the day—no coffee, cold shower, or jarring alarm clock necessary. So, does the playlist really work? Keep reading to find out. Plus, the best songs to wake up to. Your mornings just got a little bit brighter.

Elements of an Ideal Wakeup Song:

According to Greenberg, there are three key characteristics to score the title of a perfect wake-up song:

1. It builds slowly

Typical alarm clocks (think: an old-school beeping or most alarms on the iPhone) jolt you awake, increasing your cortisol, which can impact stress throughout the day. Instead, songs that start mellow, build gradually, and feel pleasant and engaging help ease you into waking up naturally for a steady and calm wake-up instead of a cortisol-inducing one. What’s more, a study in Music Perception showed that music with a gradual tempo increase can enhance arousal levels and improve mood—all things that can help you wake up with more energy and a steadier mood. “Slowly increasing arousal makes it easier to transition from sleep to an alert state,” said Laura Devis, a researcher at MassiveMusic by Songtradr.

2. It has a strong tempo

Devis explained that the tempo of a song is key to its energizing effect on the brain, with the sweet spot falling between 100 and 130 beats per minute (Fun fact: Many songwriters consider 120 BPM to be the perfect tempo for crafting a hit—see Cyndi Lauper’s Girls Just Wanna Have Fun and Adele’s Rumour Has It). “Tempo perception engages both the brain’s auditory and motor planning systems, which helps regulate movement and alertness,” Devis said. “Listening to uptempo music, even passively (like when you’re still feeling groggy after just waking up), helps facilitate a smoother transition from sleep to wakefulness by stimulating key brain regions responsible for alertness and arousal.” Put simply, music with a strong beat can prepare your body to move and get out of bed.

Kristie Tse, a psychotherapist and founder of Uncover Mental Health Counseling, agreed: “An ideal wakeup song ignites energy and motivation, with a lively tempo that engages the senses. A song with a lively tempo and a strong beat on beats two and four can be particularly effective in waking you up because it naturally aligns with your heartbeat, creating an invigorating rhythm.” When a song synchronizes with the body’s natural rhythm, it compels you to move—quite literally out of bed.

3. The lyrics send a positive message

Along with tempo, Devis conveyed that the mood of the song has a big influence. “A good mood and positive messaging cause the brain to release more dopamine, a hormone that is associated with wakefulness,” she said. “When we’re in a good mood, we naturally feel more pumped to get out of bed—and it all comes down to the feel-good chemicals in our brains.”

Tse pointed out that both songs with positive, empowering lyrics and those that bring vivid imagery or evoke memories can stimulate the brain, triggering motivation centers and releasing dopamine. As a result, they enhance your mood significantly and help shift your mindset from slumber to readiness. “Each beat and note carries an emotional weight that often succeeds in bypassing conscious defenses, facilitating a quicker transition from a sleepy state to full alertness,” she said.

The Best Songs to Start Your Day

According to Greenberg’s research, these 10 popular songs contain all the previously mentioned elements, making them the perfect songs that stimulate your brain to release feel-good chemicals, energize you, and make you want to start your day.

1. Viva La Vida by Coldplay

2. Elevate by St. Lucia

3. Downtown by Macklemore & Ryan Lewis

4. Lovely Day by Bill Withers

5. Wake Me Up by Avicii

6. Can’t Sleep Love by Pentatonix

7. Confident by Demi Lovato

8. Wake Up by Arcade Fire

9. Love Myself by Hailee Steinfeld

10. Money on My Mind by Sam Smith

To see and play the full list, click here.

Experts Consulted

LAURA DEVIS

Lauren Devis is a researcher at MassiveMusic, a division of Songtradr, where she uses her strong academic background in psychology to investigate the effectiveness of music and sound for brands. 

KRISTIE TSE, LMHC

Kristie Tse is a psychotherapist and founder of Uncover Mental Health Counseling in New York City. She has an MA in Mental Health Counseling and Advanced Certificate in LGBT Health, Education, and Social Services.

When October hits, the temptation to hibernate beckons, soup hits differently, and leaving your apartment can feel like an Olympic-level feat. While we need to embrace moments of slowing down, sometimes they can turn into a rot, and any semblance of productivity and basic acts of self-care get neglected. If you’ve been personally victimized by autumn burnout or the winter rut, TikTok may have the solution for you. The Winter Arc is the “90 days before the end of the year where you can get ahead of the ‘New Year, new me’ crowd and hit your goals,” TikToker Jessica Agbolade explained in a video. Could the challenge be an early New Year’s resolution, giving you motivation to set healthy habits in motion for the rest of the year? Here’s everything you need to know about the Winter Arc challenge, including how to try it for yourself.

What is The Winter Arc Challenge?

Popularized by TikTok creator and life coach Carly Berges, the idea behind the Winter Arc Challenge is using the last 90 days of the year (AKA the colder, darker, and slower season) where we want to “hibernate” anyway to start new habits to recommit to your goals and go into 2025 as your best self—physically, mentally, and emotionally. TL;DR: October is the new January.

Berges explained in her video that October through December is the time when a lot of people tend to slow down, have the mentality that they’ll start come January 1, and “let their foot off the gas.” But her argument is that there are still three months left in the year to take action and identify the areas of your life that you can intentionally change to align with your best self. “The winter arc is all about just dialing TF in and getting super laser-focused on your goals, on your personal development, on your growth, so that way by the time the first of January rolls around, you are already coming out a whole other beast.”

Maybe you want to pay off your debt, change careers, or foster stronger friendships. Or, perhaps you’re looking to eat more protein, go to bed at 10 p.m., or remove toxic people from your life. The bottom line is a lot can change (for the better) in three months if you consistently show up for yourself. Here’s what Berges’ goals are by the end of the winter arc challenge: wake up at 5:30 a.m., follow a workout and meal plan, journal two times a day, finish four books, reprogram her mind to be in alignment with the version of herself she wants to become (what she refers to as “identify framework”), and be more consistent creating content. “If you’re ready to go into the new year a whole brand new, better, up-leveled version of yourself, then get to planning your Winter Arc right now,” she said.

Is It Worth Trying?

Phrases like “put your head down and grind” or “become unrecognizable in three months” typically have me throwing red flags like confetti, but I think the Winter Arc can be a positive way to jumpstart winter wellness. Ultimately, the end goal is to adopt daily habits and routines that help you become the best version of yourself and that you can stick to for not only the remainder of the year but in the long run. But sometimes we need a little push to figure out what those things are. During a time when it’s getting darker earlier, we’re spending more time indoors and we have less energy to make plans, so setting intentions for the next three months can feel more attainable and give you a framework to stay on track. If you have your sights set on sustainable, long-term lifestyle changes, the winter arc challenge can help fight the “I’ll start in January” urge and putting off prioritizing you (because we know how that goes!) and be the impetus to start implementing the habits that make you your best self now.

“If you’re ready to go into the new year a better, up-leveled version of yourself, then get to planning your Winter Arc right now.”

How to Try It

Step 1: Choose your goals wisely

The first rule of thumb when starting any kind of challenge is to make sure your goals are realistic and attainable. Otherwise, you can aim too high, burn out, and end up feeling defeated. So pick three to four goals that you can realistically commit to. Maybe you feel good about your existing fitness routine and eating habits, so look to setting financial, social, or mental health goals (because, yes, wellness extends beyond workouts and the way you fuel your body). Maybe you aim to pay off debt, develop stronger friendships, or try TikTok’s “dopamine menu.” 

Step 2: Break down your goals into daily or weekly habits 

Consistency is key to nailing the Winter Arc Challenge, so make it as easy for yourself as possible to show up every day. Take your big goal and break it down into daily and weekly tasks you can check off as you go. This keeps you accountable and gives you a little motivational boost every time you accomplish something. For example, say your goal is to develop closer relationships with female friends. Your daily goal could be texting one friend to check in, and your weekly goals may look like scheduling one coffee date with a new friend or catching up with an old one, hosting a casual get-together, or calling a long-distance friend. 

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Step 3: Remove obstacles

The last step in making your winter arc goals attainable is making sure your environment supports them. This could look like creating a daily schedule to make sure you can fit in quality time with your friends or partner. It may be joining a gym that’s closer to your work or signing up for a meal prep service to keep up with your healthy eating habits and make eating more protein a little easier. Sometimes, it’s setting boundaries with toxic people who don’t have your best interest at heart, whether at work or in your personal life. Whatever your goals may be, think about how you can reduce any obstacles that can get in the way of you checking off those small, actionable steps and hitting your goals before the new year. 

MEET THE AUTHOR

Abigail Moseman, Social Media Assistant

As the Social Media Assistant, Abi works with the Social Media Editors to ideate and create content, and build community across all of The Everygirl’s social channels. She is also a group fitness instructor at Equinox.

If you haven’t reached your 30s yet, I’ll let you in on a little secret: They’re pretty great. Gone are the days of petty drama and lackluster friend groups, replaced by solid and steady friendships that rival the hype level of Rory and Lane in Gilmore Girls.

At 31 years old, I cherish the handful of strong women who are in my life. A few of us have a history that predates group chats and Instagram reel sharing—our origins date back to landline calls and flip phones. Others I met in college or had the unique experience of living with in a bustling city during our early 20s. These tight-knit friendships originate from all walks of life, and at this point, I know we are in it for the long haul.

Between growing careers, growing families, and everything in between, your 30s can feel like a free-for-all; every friend is living in a different life stage. Hangouts are more difficult to schedule. Free time becomes more limited. And for whatever reason, who we surround ourselves with feels far more life-giving or soul-sucking than it did before. Weekends together might turn into the occasional brunch, and weekly couch-rotting sessions might be hindered by hundreds of miles.

While it can be easy to mourn friendships shifting, I am in the process of learning how to grow and continue the relationships that are important in my life. From being more intentional with my free time to recognizing ways I can be a better friend, here is everything I am learning so far about having friends in your 30s.

1. Being mindful of your time and energy can help friendships grow

There are a ton of clichés about entering your 30s, and my favorite one rings exceptionally true these days: It’s not worth wasting time on people who don’t fill your cup. To explain this realization, I first must share that I am an Enneagram Type 9, also known as ‘The Peacemaker.’ For a long time, I found myself tending to every single friendship in my life with equal vigor. This meant constantly scheduling plans and always saying yes to social commitments. While this might not sound like a bad thing, it ultimately led to burnout, leaving me emotionally drained and resentful toward lackluster friends who weren’t bringing anything into my life.

The fact of the matter is that certain friendships shift or become more distant as time goes on, while others bloom. Realizing that not every relationship requires the same amount of care was a game changer for me. I discovered that it’s OK to have friends you catch up with once in a blue moon because that time spent together can still be worthwhile. It’s also OK to free yourself of friendships that no longer feel healthy or authentic, as that time is usually not well spent. (If only I had realized this sooner!)

“Part of sustaining a friendship is accepting the other person’s flaws.”

Being mindful of how I use my free time is something that has enriched my life. I’m able to determine when it’s better to say no to a social commitment, which allows me to give my time, energy, and brain space to friendships I would like to nurture instead.

2. Healthy boundaries are the key to happiness

While choosing who you spend time with might require setting boundaries, sometimes it’s healthy to practice boundaries even with our closest friends. You can say no! Even to friends! Really! Your true friends won’t be mad at you for putting yourself first. But as a recovering people pleaser, saying no hasn’t come naturally to me. I can be easily pressured by bigger, bolder personality types—so much so that a dear friend once jokingly told me that I “respond well to bullying.” This comment caused me to reflect on my introverted “nice girl” energy, and I decided from that point on that I would fully permit myself to say no when I wanted to.

For example, I once almost committed to a camping trip that I was dreading—tents are simply not for me!—because I was afraid to hurt my friends’ feelings. This camping trip wasn’t some big, important affair (such as a birthday or a milestone celebration), yet I was plagued by the gnawing thought that if I said no to this one thing, my friends would be upset.

I should note that 99.9 percent of the time, I want to spend time with my best friends… and I do! I soon realized that fretting over something this minuscule was a me problem and not a reflection of them. In the end, I did opt out and was truthful about why. Plot twist: My friends know me and figured it wasn’t my cup of tea anyway. They understood my decision and respected this small but pivotal boundary.

3. Everyone’s financial priorities differ

Part of being an adult is not only being financially responsible but also honoring your own needs. This might look like saying no to that concert you don’t want to go to or being honest when something is truly out of your budget. The opposite sentiment is also very true: If there is a trip or hobby that your friends aren’t interested in pursuing, go and do that thing anyway! As we get older, financial priorities shift and change: one friend might be saving for a house, one might be a travel bug, while another might be putting away money for their kids.

“A true friend understands and accepts all of your personality traits—good and bad—and is willing to work through difficult seasons together.”

In these economic times, we all have to be choosy about how we’re spending our hard-earned money. If differing life stages or financial situations are impacting a friendship, it can be helpful to plan something you’re both excited about. Maybe it’s a much-needed staycation instead of a getaway, or maybe it’s pursuing a shared interest or hobby together.

4. Being a good friend means accepting flaws—and being mindful of your own

Someone once told me that part of sustaining a friendship is accepting the other person’s flaws. Long-term friends know the best and worst parts of each other, and it’s likely the good qualities that keep the friendship going. Like any relationship, conflict is bound to rear its ugly head at some point, and that is OK… healthy even!

A true friend understands and accepts all of your personality traits—good and bad—and is willing to work through difficult seasons together. On the flip side, a good friend is also willing to take ownership of their mistakes and note their own flaws. For example, as someone who has always been conflict-avoidant (remember the whole Type 9 ‘Peacemaker’ thing?), I realized that this can come across as diminishing friends’ feelings when they are upset or angry. By understanding and accepting my own flaws, I can work on being a better friend.

5. A listening ear is one of the best gifts you can give in a friendship

Female friendships are truly the best, and I wouldn’t be where I am today without the incredible women in my life. I have come to realize that sometimes the best way to be a good friend is to simply be there, even in situations where you don’t have advice. The best moments in a friendship can be the belly laughs shared while remembering that hilarious thing that happened four years ago. They can also be the moments you cry together and remind the other that you are there to be a listening ear without judgment.

As life continues to evolve, the way we look at friendships will too. My friends and I have had countless conversations about how we feel less pressure to maintain a big group of friends as we get older. Certain friends come and go, and it’s not always a personal or negative thing when friendships end. The quality-over-quantity mindset has been one of the most important lessons we’ve all learned lately about having friends in your 30s.

As my friends and I navigate this new decade together, vulnerability has become the name of the game. We are sharing our lives, our families, our hardships, and our free time—and that means so much to me, no matter how often we forget to text each other back.

ABOUT THE AUTHOR

Kailey Hansen, Contributing Writer

Kailey is a Chicago-based freelance writer and communications specialist with a B.A. in English/Journalism from Elmhurst College. When she’s not writing for The Everygirl, you can find her geeking about TV shows at BuzzFeed or covering pet news for Rover.