College life is hectic as we know it. Between attending classes, studying for exams, endless homework assignments, and for some of you, working a part-time or full-time job, giving ourselves the same attention that we give everyone and everything else often goes on the back burner.
One way that you can slowly start showing yourself a little extra TLC is by implementing the following morning habits recommended by two neuroscientists to the Optimist Daily, Patrick K. Porter, Ph.D., and Kristen Welleumier, Ph.D. to support your mind and body.
To set the tone for the day, practice meditating or taking a few deep breaths as soon as you wake up. This is a great time to set your intentions and practice positive affirmations. When you first wake up in the morning, your cortisol, one of our stress hormones, is elevated. Practicing mindfulness will help lower your cortisol levels, bring your heart rate down, and balance your blood pressure. To go a step further, Dr. Porter told Optimist Daily to choose a gentle alarm sound that “slowly increases in volume to wake you up calmly.”
What better way to wake yourself up than to have a refreshing glass of water? Both neuroscientists recommend consuming water before you reach for that warm cup of pick-me-up. As Dr. Porter explained to Optimist Daily, “The body has just gone through an eight-hour or longer fast during the night.” If you don’t like drinking plain water, you can put “a couple slices of fresh lemon” in it. Dr. Welleumier explained to Optimist Daily that “Hydration isn’t just good for bodily function but will benefit cognitive function as well.” I recommend bringing a water bottle with you that fits comfortably in your backpack to ensure that you’re drinking enough water daily. TJ Maxx, Marshalls, and Amazon have great affordable options!
Eating a healthy breakfast is equally as important as keeping yourself hydrated throughout the day. Recent studies have suggested that gut health and brain health could be correlated. According to Optimist Daily, Dr. Willeumier said, “The microorganisms in our gut release neurotransmitters (i.e., serotonin, dopamine, and GABA among other), vitamins, hormones, and other signaling molecules that can impact our mood, behavior, and cognitive function.” Try to include healthy sources of carbohydrates, fats, and protein in your breakfast to set yourself up for success for the rest of the day. For example, you can try making overnight oats with fruit and your favorite nut butter for some added protein.
Finally, the cherry on top, try to squeeze in a quick morning workout. This can be a daunting task for many college students, especially for commuters who need to wake up several hours before their classes begin to account for traffic and public transportation mishaps. Keep in mind that you don’t need to workout every day! The best way to make exercising a habit is to set a realistic, attainable goal for yourself. The most important thing is consistency. As stated by Optimist Daily, Dr. Porter and Dr. Welleumier “agree that exercise is one of the best ways to keep your brain healthy. Even just a 15 to 20-minute walk gets you moving, exposes you to nature, and provides vitamin D.” Another great option is finding a quick 10-minute video on YouTube of any workout style of your choosing. My personal favorites include Pilates videos from Well+Good and the refreshing yoga flows provided by Yoga with Bird.
I hope these tips inspire you to start showing yourself the love that you deserve. Remember to start slow and to gradually incorporate a new step into your morning routine as you go. You can even keep a habit tracker as motivation to stay consistent. As always, small progress is still progress.
This neuroscientist-approved morning routine is great for brain health | The Optimist Daily. (2022, June 13). The Optimist Daily. https://www.optimistdaily.com/2022/06/do-this-in-the-morning-for-peak-brain-health-according-to-neuroscientists/