Maximizing Well-being: Dr. Dale Whelehan on the Surprising Health Benefits of Making Your Bed

The Power of Small Habits: Why Making Your Bed Matters

August 27, 2025

Making your bed each morning might seem trivial, but behavioral scientists increasingly emphasize its profound impact on mental and physical wellbeing. Dr. Dale whelehan,a lecturer at UCD’s Smurfit Business School,recently discussed the neurological basis of this habit and the surprising benefits of embracing manageable stress.

The Dopamine Boost of a Completed Task

According to Dr. Whelehan, initiating the day with a small achievement-like tidying bedclothes-triggers a release of dopamine in the brain. Dopamine, a key neurotransmitter, is associated with reward and motivation. “The minute we anticipate a reward of completing a task, it surges in the morning through completing a task that’s self-initiated,” he explained. This simple act sets a positive tone for the day, fostering a sense of accomplishment.

Did You Know? A 2017 study by Duke University found that individuals who make their beds consistently are 20% happier and more triumphant.

the Paradox of Stress: Finding the Optimal Level

The conversation also highlighted the importance of stress, often viewed negatively. Dr.Whelehan clarified that a certain degree of stress is not only necessary but also beneficial for optimal function. Without it, individuals may experience hypo arousal, leading to diminished motivation and activity levels.

He further explained the Yerkes-Dodson Law, a principle in psychology stating that performance increases with physiological or mental arousal, but only up to a point. Beyond that optimal level, performance declines. Finding that sweet spot – a manageable level of stress – is key to maximizing productivity and wellbeing.

stress Level	Impact on Performance
Too Low	Hypo arousal, lack of motivation
Optimal	Enhanced focus, increased productivity
Too High	Decreased performance, anxiety

Building a Routine for Wellbeing

The insights offered by Dr. Whelehan underscore the significance of intentional routines in fostering a healthier lifestyle. While making your bed is a simple starting point, the principles extend to other areas of life. regularly incorporating small, achievable tasks can cultivate a sense of control and boost overall wellbeing.

Pro Tip: Pair new habits with existing ones. For example, make your bed immediately after turning off your alarm.

Frequently Asked Questions About Habits and Wellbeing

• What is the role of dopamine in habit formation?

  Dopamine is a neurotransmitter associated with reward and motivation. Completing tasks, even small ones like making your bed, triggers a dopamine release, reinforcing the habit.

• Is all stress bad for you?

  No, a certain level of stress is essential for optimal function. It engages our motivational faculties and helps us perform at our best.

• What is the Yerkes-Dodson Law?

  the Yerkes-Dodson Law suggests that performance increases with arousal (stress) up to a certain point, after which it declines.

• How can I incorporate more positive routines into my day?

  Start small. Choose one or two simple tasks and commit to doing them consistently. Pairing new habits with existing ones can also be helpful.

• What are the benefits of having a consistent morning routine?

  A consistent morning routine can reduce stress, increase productivity, and set a positive tone for the day.

What small habit has made the biggest difference in your daily life? share your experiences and thoughts in the comments below!

What specific psychological mechanisms explain how making your bed can alleviate symptoms of anxiety and depression?

The Ripple Effect of a Simple Habit: Bed Making & Mental Health

Dr.Dale Whelehan, a leading expert in behavioral psychology and wellness, frequently highlights the frequently enough-overlooked power of making your bed. It’s not about pristine housekeeping; it’s about initiating a chain reaction of positive behaviors that considerably impact your overall well-being. This seemingly small act sets the tone for the day, fostering a sense of accomplishment and control. In today’s fast-paced world, where stress management and mental wellness are paramount, this simple habit can be a surprisingly effective tool.

The Psychology Behind the sheets: Why Does It Work?

The benefits aren’t merely anecdotal. Several psychological principles underpin the positive effects of making your bed:

Achievement & Dopamine: Completing a task, no matter how small, triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. this creates a positive feedback loop, encouraging further productivity throughout the day.

Sense of Control: In a world often feeling chaotic, making your bed provides a tangible sense of control. This is notably crucial for individuals experiencing anxiety or depression.

Discipline & Habit Formation: Regularly making your bed reinforces discipline and contributes to the development of other healthy habits. it’s a gateway habit,as Dr.Whelehan explains, leading to better time management and overall self-care.

Visual Cue for order: A made bed creates a visually calming habitat. This reduces visual clutter, which can contribute to feelings of overwhelm and stress.

Beyond Mental Health: Physical Well-being Benefits

while the psychological benefits are ample, making your bed can also indirectly contribute to physical health.

Improved Sleep Hygiene: A tidy bedroom promotes a more relaxing sleep environment. Good sleep hygiene is crucial for physical restoration and overall health.

Reduced Allergic Reactions: Regularly changing and making your bed encourages more frequent washing of bedding, reducing dust mites and allergens – beneficial for those with allergies or asthma.

Encourages a Cleaner Living Space: Starting with a made bed often motivates individuals to maintain a cleaner and more organized home, contributing to a healthier living environment.

The Microsoft Viva Insights Connection: Productivity & Wellbeing

Recent data,like that highlighted in the Microsoft Viva Insights reports from late 2022,underscores the growing need for strategies to combat the challenges of hybrid work and maintain employee wellbeing. While not directly addressing bed-making, the emphasis on proactive wellbeing practices aligns perfectly with the principle of starting the day with a small win – like making your bed. The report highlighted the rise of new challenges with hybrid work, and the need for simple, effective strategies to boost productivity and reduce burnout.

Practical tips for Integrating Bed-Making into Your Routine

Making your bed doesn’t have to be a chore. Here’s how to make it a sustainable habit:

1. Start Small: Don’t aim for perfection. Simply straightening the sheets and fluffing the pillows is a good starting point.
2. Tie it to an Existing Habit: Make your bed immediately after getting out of bed. This leverages habit stacking.
3. Set a Reminder: If you struggle to remember, set a daily reminder on your phone.
4. Make it Enjoyable: Put on some music or a podcast while you make your bed.
5. Don’t break the Chain: Even on busy days, prioritize making your bed. Consistency is key.

Real-world Examples & Anecdotal Evidence

Many individuals report a noticeable enhancement in their mood and productivity after consistently making their bed. Former Navy SEAL Admiral William H. McRaven famously advocated for this habit in his commencement speech, emphasizing its power to start the day with a sense of accomplishment. While anecdotal, these stories resonate with the underlying psychological principles at play.

Addressing Common Objections

“I’m not a morning person.” Start with a simplified version – just pull up the duvet.

“I’m always rushing in the morning.” make it the last thing you do before leaving the room.

“It doesn’t make a difference.” The cumulative effect of small, positive habits is significant.

Resources for Further Exploration

* Microsoft Viva Insights: [https://techcommunitymicrosoftcom/blog/viva[https://techcommunitymicrosoftcom/blog/vivainsightsblog/microsoft-viva-insights-%E2%80%93-new-productivity-and-wellbeing-experiences-coming-soon/3648904](https://techcommunity.microsoft.com/blog/vivainsightsblog/microsoft-viva-insights-%E2%80%9