MORNING MINDSET WARM-UP

Lie in bed for a few minutes and follow these steps

BREATHE

Take a deep breath for five seconds and let it out for 10. “Giving yourself the luxury of a long exhale signals to your brain that you’re safe,” Gervais points out.

BE GRATEFUL SET AN INTENTION

Define a single, clear objective for your day. “Tell yourself that there are good things happening in the world,” says Gervais, then decide what part you want to play in it.

MEDITATE

“People who practise meditation tend to be more optimistic,” says Gervais, who recommends a minimum of eight minutes a day, concentrating on one breath at a time.