We all know the feeling – that groggy stumble into the morning, a mental fog clouding our focus and leaving us feeling unprepared for the day ahead. Who wants that to be their start of the day?
While getting a good night's sleep is the first step in improving mental clarity, establishing a healthy morning routine can be the missing piece to getting rid of that brain fog and achieving optimal mental clarity. Your morning routine is the foundation that will set the tone for the most productive and mindful day possible.
As a therapist, I've witnessed firsthand the transformative power of a good morning ritual. It allows us to wake up gradually, giving us a sense of control and intentionality, but it also just makes you feel that little bit better throughout the day – and who doesn’t want that?
In this blog post, I really want to dive deep into the science behind a powerful morning routine and explore some of the practical steps that anyone can take to build a routine that works for them and boosts their mental clarity.
The Science of Waking Up Well
Our brains are wired for routine whether we like it or not. When we establish consistent patterns, like a morning ritual, it activates the prefrontal cortex, the part responsible for planning, decision-making, and focus.
Even if you’re not a morning person, or consider yourself to be ‘lazy’, a good morning routine will set you up for success – and science can prove it. Here are some key scientific benefits of a healthy morning routine:
Regulates your circadian rhythm: Getting direct sun exposure right as you wake up helps to regulate your internal clock (or circadian rhythm, as some people will call it). When this is regulated, you can enjoy better sleep quality and improved energy levels.
Reduces stress: I love to implement calming practices like meditation or journaling into my morning routine – especially when I know I’ve got a busy day of client meetings ahead of me. These activities can lower cortisol levels, the stress hormone, promoting feelings of calmness and focus.
Boosts your mood: Starting your day with activities you enjoy, like reading or spending time in nature, can increase serotonin and dopamine levels, leading to a positive outlook. It sure beats snoozing your alarm one too many times and having to rush out the door to get to work on time!
Improves your cognitive function: Activities that stimulate the brain early on, like reading or puzzles, can enhance memory, focus, and creativity. Maybe you like doing the Wordle in the morning, or a quick sudoku while you’re eating your breakfast, both get your gain in gear ready for the day.
Building Your Personalized Morning Ritual
The key to a successful morning routine lies in personalization. Just because you see successful people following a particular routine doesn’t mean that it’s going to work for you.
It will take time, but coming up with a routine that’s tailored to you and what you like is the best way forward. If you aren’t sure what this would look like, here’s my top 10 tips on where to start:
1. Prioritize Sleep
I can’t stress the importance of getting a good night’s sleep. A good morning routine can improve your day, but not if you’re running on empty.
Ideally, you should be getting around 7-8 hours of quality sleep every night. Start with creating a relaxing bedtime routine to wind down and prepare your body for sleep – no more scrolling your phone until the early hours of the morning and wondering why you feel rubbish all the time!
2. Embrace Sunlight
As soon as possible after waking up, get yourself out into the sunlight. As I said earlier, this will help regulate your circadian rhythm and energize your body. Open your curtains, step outside for a few minutes, or enjoy breakfast on a sunny patio if
you have one.
3. Hydrate and Nourish Your Body
It’s been a long time since you had anything to eat or drink, so it’s time to hydrate and nourish your body. Start with a large glass of water to rehydrate after sleep, then follow up with a nutritious breakfast for that all-important energy.
4. Move Your Body
Exercise gets the blood flowing and releases endorphins, natural mood enhancers. You don’t need to go all out with an intense workout, even a short walk, quick yoga session, or bodyweight exercises can significantly improve alertness and mental clarity.
5. Practice Mindfulness
Meditation, deep breathing exercises, or mindful journaling can all help center your mind and reduce anxiety. You don’t need to do much, just 5-10 minutes is all you need to focus on your breath and set intentions for the day. Here is a breathing exercise to follow and some journalling prompts to get you started.
6. Plan and Prioritize
Taking 10-15 minutes to plan your day can significantly reduce stress and improve focus. Make a to-do list, prioritize tasks, and schedule important events.
7. Fuel Your Mind
Read a few pages of an inspiring book or listen to an educational podcast. You’ve fuelled your body with a delicious breakfast, so now it’s time to fuel your mind and kickstart your brain.
8. Express Gratitude
When you’re feeling stressed and overwhelmed, it can be easy to forget about the things that are going well in your life. Taking a few moments to appreciate what you're grateful for fosters a positive mindset that’s so important. Write down a few things you're thankful for, or simply reflect on them silently.
9. Limit Screen Time
I can hold my hands up and say that I spend way too much time on my phone, but I’m trying to be better about keeping it away during my morning routine.
The blue light emitted by electronic devices can disrupt your sleep cycle and hinder mental clarity so although it can be hard, avoid checking emails, social media, or news first thing in the morning.
10. Create a Positive Environment
Finally, make your morning space calming and organized. This could involve playing calming music, lighting a scented candle, or decluttering your bedside table.
Set Yourself Up In The Right Way
Need some extra help getting yourself set up correctly in the morning, I’m here to help. Let’s talk about how you can reinvent your life, today!
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