SUGGESTIONS FROM A NEUROSCIENTIST ON HOW NOT TO SABOTAGE YOUR DAY BY CHANGING YOUR MORNING HABITS

Unknowingly most of us do things that actually set us up for an okay day. But what if we could set ourselves up for an absolutely amazing day, where we can focus, stay alert and exude enthusiasm all day?

As per neuroscientist Dr Patricia Schmidt (Article in Medium), most of us reach for our cell phones within the first ten minutes of waking up... this sabotages our day! Mornings offer a unique opportunity to maximize brain function for the rest of the day. What you do (or don’t do) during the first 60–90 minutes after waking will influence your mood and cognitive performance over the following hours.

• Skipping morning light exposure is a big miss. Light that enters your eyes and stimulates a region in your brain that functions as a pacemaker for your brain and body, using light cues to set daily rhythms. Morning sunlight is one of the most powerful signals for your body clock. Exposure to natural light shortly after waking helps suppress melatonin, boost alertness, and trigger a healthy cortisol awakening response. It also supports serotonin production, which can improve mood and overall well-being.

Getting outside in the morning helps set your circadian rhythm for the day light. Even 5–15 minutes of morning light can make a meaningful difference.

If you can’t go outside early or get up while it’s dark, bright indoor lighting can help. Standard indoor lights aren’t bright enough, so consider getting a lamp with a minimum of 10,000 lux. Don’t use it in the evening because it could disrupt your sleep!

• Avoid screens first thing in the morning. Many people dive straight into emails or demanding work first thing in the morning, but your brain isn't fully awake yet. During a period known as sleep inertia, thinking, focus, and decision-making are still ramping up. While this time can be useful for creative thinking, it’s not ideal for deep, focused work.

Instead, give your brain a chance to wake up naturally. Morning light exposure, movement, and avoiding screens for the first little while can support a healthy cortisol awakening response, helping you feel more alert, focused, and productive later in the day.

• Start your day with protein. A sugary breakfast may give you a quick burst of energy, but it often leads to a blood sugar crash later in the morning, leaving you tired, hungry, and less focused. Instead, aim for 25–35 grams of protein at breakfast. A protein-rich meal supports stable energy, better concentration, improved appetite control, and greater satiety throughout the day.

  
  

• Rehydrate BEFORE you caffeinate . After 7–8 hours without fluids, most of us wake up slightly dehydrated. Even mild dehydration can affect mood, energy, and cognitive performance. Before reaching for your coffee, drink a glass of water (about 250–350 ml) to help replenish fluids and support your brain and body's optimal function for the day ahead.