Rise and Shine: Embracing the Science of a Mindful Morning Routine

Being a health practitioner, a lot of my posts are about things that go wrong. Of course, I also offer ways to help! But sometimes it's OK to focus on the positives. If you've been to my website, you'll know that my passion is sleep and mental health. I spend a lot of time with my clients focused on night-time. But what about the morning? Can you hack your morning routine to set your nights later on for success? YES!

Maybe you're tired of starting your day on the wrong foot, feeling sluggish and unproductive. A lot of that is going to be about stress and sleep, I get that. However, it might be time to revamp your morning routine and by being a bit more mindful of your habits. By using some simple yet effective practices into your mornings, you can set yourself up for a day filled with energy, focus, and positivity. Bonus points? You might also help your night-times as well.

Movement and Mindfulness: Starting Your Day with a Stretch

Incorporating movement into your morning routine is another vital component of a mindful start to the day. Some people run. I am not some people, but I support those people. You may already have some movement you like to do in the morning - dog walk, gym, swim.. but I'm here to tell you that you can simply start with a stretch.

Moving your body can help increase blood flow, boost your mood, and enhance your focus for the day. Engaging in any physical activity in the morning sets up a positive tone for the rest of the day, promoting better productivity and overall well-being. Plus, moving your body in the daylight, even gently, will expose you to cool, blue light, which will help with wakefulness and your naturally rising cortisol*.

*I know you're hearing a lot about how 'bad' cortisol is. It's a natural body hormone, designed to keep you awake and alert. Yes, excess cortisol when you're trying to chill out or sleep is bad, but that's another discussion. Morning cortisol? Good.

Fueling Your Body and Mind: The Role of Protein-rich Foods

An important aspect of a healthy morning routine is to start your day with the right fuel. Protein-rich foods, such as eggs, Greek yogurt, or a smoothie packed with protein powder, can provide you with the sustained energy you need to kickstart your day.

Why do we always bang-on about protein? Protein helps stabilise blood sugar levels, keeping you feeling full and focused until your next meal. Not only does a protein-rich breakfast benefit your body, but it also supports your brain function, providing important pre-cursors to neurotransmitters like glutamate, serotonin, dopamine or acetylcholine - all of which have roles to play in attention, memory, mood and learning.

Sugary cereals are kind of the worst option for breakfast. In fact, take a moment to think about why we (in Western society) eat them? I'll give you a moment... did you say advertising? You'd be right! There's not major health reason for having simple carbohydrates in the morning. In fact, many other cultures have protein and vegetable rich breakfasts every day. Want to go down a fun rabbit-hole and impress your friends with your knowledge? Google 'breakfast around the world'. What fun!

The other option for breakfast I see my patients eating is, well, nothing. Between sugar-packed breakfast and no breakfast, it's a race to the bottom. If you're not hungry in the morning, let's talk.

Setting Manageable Tasks: The Power of a Morning Task List

I see a lot of clients with ADHD. The power of a to-do list for those folk should not be overlooked. You don't need any neurodivergence to enjoy a list of tasks. Work and life can get very overwhelming, and breaking things down into bite-sized chunks is a proven remedy.

Some people swear by constructing their lists at night, unburdening their minds for sleep, ready to attack the next day. Others pour out their to-do's first thing, and slowly chip away. I say, experiment. Try it one way, then the other. But a task list can drastically reduce overwhelm and create a sense of direction and purpose. Not to mention, the little dopamine hits when you cross things off the list? Delicious.

In addition to pen and paper, consider levelling up your task management with AI. Apps like Todoist, Trello, Motion or Google Keep can help you prioritize tasks, set reminders, and track your progress efficiently. By utilising digital tools, you can boost your productivity and time management skills, leading to a more balanced and fulfilling day. If you can't fight the AI, join the AI (responsibly).

Beware of Morning Pitfalls: The Downside of Poor Habits

It's all been very positive so far. But sometimes, the other side of the coin is needed. A good morning routine is also about avoiding the poor habits. Here are some 'don'ts' for your morning:

• Skipping breakfast, having a sugary breakfast (or energy drinks for breakfast!)

• Consuming coffee on an empty stomach - in anxious folks, coffee will raise cortisol a bit too quickly. Plus, it tends to dull appetite, meaning you won't get that protein breakfast to fuel your brain

• Poor sleep habits - a good morning is definitely hampered by a poor night's sleep

Instead of rushing through your mornings, take the time to nourish your body, move mindfully, and make a plan for the day (in any way that suits you). By making small changes to your morning routine, you can cultivate a positive mindset and lay the foundation for a productive day.

Remember, your mornings set the tone for the rest of your day, your week, your month... ok, thanks FRIENDS, you get the point. Embrace the science of a mindful morning routine, and watch as your days unfold with clarity, purpose, and vitality ♥