Want to have a great day? Bahrain This Week’s All Round Advice column shows you a few cognitive exercises that can get every day off to a great start.

There are days when the sailing is rough. Whatever the reason for the hard start, the day probably doesn’t get any better. A recent study provides evidence that the way a person feels when they start their work day can have a significant impact on how their day unfolds. What’s your worst wake-up experience?  You know, a time when you woke up on the wrong side of the bed so hard you ran into a wall?

In short: a negative start can make it hard to part the clouds for the rest of the day, making work and healthy interactions more of a challenge. Starting the day on a positive note can lighten up your whole day and help you to perform demonstrably better.

However, we suggest a few solutions to wake up to a great day:

1. Open those eyes when the alarm goes off. Do not, not, not hit the snooze alarm.

2. Stretch — starting with your legs, then arms, then back. Make it a nice slow stretch to get the blood circulating well after being scrunched up all night.

3. Think of three things that you’re thankful for or excited about on this new day.

4. Smile as you think of them. Studies have shown that the act of smiling can make you feel happier.

5. Keep smiling as you get out of bed.

6….as you drink a glass of water (don’t dribble)

7.…and as you write down three goals for the day.

And you’re on your way to a great day.  The trick, though (besides not dribbling) is remembering to follow these steps when you first wake-up.  After all, this is the first thing in the morning…