This Morning Routine Will Improve Your Mood
Starting the day well.
Routine. Routine. Routine. Yes it’s true our brain functions depend on routines. Our mind is constantly searching for patterns in the environment in order to navigate the world. How can I start the day with a routine my brain will love?
Get 6-9 hours of sleep. This is the first step to a healthy start to the day. Researchers estimated the average American slept 8-9 hours in the 1960’s. Current estimates from the American Sleep Association reveal closer to 6 hours per night. Your brain and body need time to rest and recover in this specific way. If we are well rested we give ourselves the best opportunity for a positive experience.
Hydrate first upon waking. Notice I did not say check your phone for messages, get on your favorite news feed or grab a cup of coffee. When we wake up we are dehydrated which can easily impact focus and energy levels. Take some time to begin with a glass of water. This will help your bodily systems get running for the morning.
Stretch. This type of activity whether you do this informally (5 minutes in the kitchen) or formally (yoga) increases circulation and oxygen flow through important systems in your body. Doing a mini yoga circuit–like a few minutes of sun salutations–will improve oxygen flow to your brain. Any upside-down poses–even just lying on the floor with your legs against the wall–enhances blood flow and redistributes nutrients to the upper half of your body.
Mindfulness. Be mindful as you move through your morning, again it is best to set aside 10 minutes for this activity but you can also mindfully drink your coffee or eat your breakfast. Be present with what you are doing in the moment. Taste your food, notice sounds, colors temperature, feel the water in the shower. Mindfulness is not complex but it does take intentional focus.
Eat breakfast. Nutrition to start the day is really important. This is the first piece of energy your body will convert and attempt to use for production later. It can sustain or tank your energy. Great brain-friendly breakfast choices include eggs, avocado, salmon, nuts, seeds, and berries. Avoid pastries and white bread and sugary cereals, all of which will give you a mental and physical dip a few hours after eating them. Eating your breakfast at the same time every day also helps regulate your circadian rhythm and digestion, priming your brain for peak performance and reducing the need for unnecessary decision-making.
Start your day with the most difficult tasks. Yeah I know this one is likely where you might stop reading but try it anyway. If we can clear the difficult items off our list then the rest of the day becomes easier to navigate. It is also important as neurotransmitters such as serotonin take a natural 24-hour dip at around 3 p.m. So it’s worth arranging challenging meetings or complex tasks that are likely to be most cognitively demanding, early in the day. That’s the time when your brain energy is at its peak, so make sure you’re taking advantage of it.
