Top 10 Tips for a Supercharged Morning Routine (Backed by Neuroscience)

Are you constantly fighting with the snooze button each morning, finding it hard to summon the strength to begin your day? You're not alone. The daily grind often leaves us feeling exhausted and lacking inspiration in the mornings. But what if you could alter your morning routine and spend the rest of the day with a sense of accomplishment and contentment? 

Delhi-based neurologist Dr Swarupa Bansode shares, “From when we wake up to what we eat for breakfast, everything has an impact on the health of our brain and, as a result, on our overall well-being. Therefore, we recommend having a routine that provides a balanced approach – a combination of the right food, exercise, and brain and mind activities.

We have two words for you—circadian rhythm. It’s our body's internal clock that regulates the cycle of sleep and alertness. Influenced by light and temperature, it affects the production of melatonin and cortisol, which then impacts our energy levels, concentration, and overall health. By understanding how our brain functions in the morning, we can design a morning routine that aligns with our natural rhythms and boosts cognitive performance.

Dr Bansode explains that repeating the same task over and over again can help change your brain’s neuroplasticity, in simple terms, “you form a new habit”. A supercharged morning routine, made famous by celebrated neuroscientist and podcast host Andrew Huberman, can be a good place to start if you want to change the way you want to change the way you start your day. While all the tips sound fairly common, “their impact on our mind and body has its roots in neuroscience,” according to Dr Bansode.

The first hour of your morning impacts your entire day. Plan it wisely.

The best morning routine starts with waking early. Research shows early risers are more proactive and successful. Waking up early boosts cortisol levels, which are popularly called stress hormones but are crucial for enhancing alertness and focus. “Waking up early and at the same time every day stabilises your circadian rhythm, which helps fix your sleeping patterns in the long run by balancing cortisol and melatonin,” explains Dr Bansode. She adds that once your sleep is in control, it has a “positive domino effect on almost all aspects of your overall health.” 

Natural morning light is crucial for a neuroscience-backed routine. “Exposure to early morning light signals the brain to start slowing down melatonin production, leading to an increased sense of awareness and higher energy levels,” says the specialist who suggests using this as the easiest way to reset the body’s internal clock. 

So, leave the bed and open those blinds immediately upon waking. Follow it up with a short outdoor walk, and try to position your workspace near a window. 

Did you know that up to 75 to 80 per cent of our brain mass is water? If you don't drink enough water or are dehydrated for a prolonged period of time, your brain cells can shrink, affecting basic bodily functions. “Our body loses water during sleep which makes it crucial to rehydrate your system when you wake up to ensure production of hormones as well as neurotransmitters,” adds Dr Bansode.

Kickstart your day with a glass of water and continue hydrating through the morning for optimal brain function. 

Daily meditation helps gain more than inner peace — it enhances focus, reduces stress, and boosts cognitive function. “Meditating regularly and over a sustained period of time improves prefrontal cortex functions. In simple terms, it boosts one’s ability to make decisions as the prefrontal cortex controls emotions and thoughts,” Dr Basode breaks it down. Various meditation techniques can change the functional activity and connectivity of the prefrontal cortex (PFC), linked to improvements in attention, working memory, cognitive control, executive functions, emotion regulation, resilience to negative effects, self-awareness, and compassion. Studies show that meditating for 5-10 minutes in the morning can activate the prefrontal cortex, responsible for planning, decision-making, and focus.

Physical movement, even simple stretching exercises, positively impacts cognitive function and well-being. “Stretching has multiple benefits, including the activation of the parasympathetic nervous system, which helps one feel calmer,” says the specialist. But that’s not all. Stretching also “releases endorphins that are neurotransmitters that enhance your overall well-being.” 

Incorporate basic stretches, like neck rolls, shoulder circles, and leg stretches, into your morning routine, even while still in bed, to ease into the day.

While most of us do it for looks, research proves that exercise impacts our mood, energy, cognitive function, and memory. Even a short morning workout, like a brisk walk, jog, or bodyweight exercise, can enhance focus and productivity. A brief high-intensity interval training (HIIT) session increases the brain-derived neurotrophic factor (BDNF), improving neuron growth, blood flow, and oxygen delivered to the brain. Now that’s good for the mind and body!

Having a healthy breakfast within an hour of waking up is like fuelling your body’s engine for the day. It kick-starts your metabolism and maintains your energy levels. “Simply said, your body receives the much-needed glucose boost after a gap of 10-12 hours when you have breakfast in the morning. If you eat a healthy breakfast the glucose level stays consistent throughout the day, keeping one alert and focused,” Dr Bansode says.    

Choose nutritious meals comprising protein, complex carbs and good fats. Remember, while protein regulates blood sugar and keeps you full, healthy fats support brain function and hormone production. 

While not for everyone, cold showers or quick chilled water splashes can spark your mood by activating the sympathetic nervous system. 

“There are essentially two things that happen when one takes a cold shower or sits in an ice bath. The body releases adrenaline that makes us feel alert. Secondly, it releases endorphins that are known to reduce stress,” shares Dr Bansode. Additionally, being in the cold improves blood flow to the brain, which supports brain function. Start with short exposures, like a 30-second cold shower, and gradually increase based on comfort levels.

Journaling is a powerful practice to enhance mental clarity and reduce stress. Spending a few minutes each morning writing down thoughts, goals, or gratitude activates brain regions involved in emotional regulation and problem-solving. It also boosts creativity by organising thoughts and processing information, helping you shift focus towards gratitude and fostering a more optimistic outlook. “Writing down one’s feelings can help calm down the limbic system that helps control and navigate emotions,” Dr Bansode suggests.  

Taking a few minutes to review your daily goals or to-do list each morning helps set your focus for the day. This practice allows you to prioritise tasks, stay organised, and feel accomplished as you check items off your list. “Our body has its own reward system that releases dopamine when we accomplish something. So making a to-do list and crossing things off will make one feel good all day,” explains Dr Bansode as she talks starting the morning by setting small goals for the day and reviewing them as the day progresses. Write down 3-5 goals daily and review them regularly to stay on track and maintain a sense of purpose throughout the day.

Incorporate these neuroscience-backed tips into your morning routine to transform your mornings into a source of energy, focus, and accomplishment. But remember, consistency is critical. Stick to the routine to maximise its positive effects on your brain, body, and overall well-being.

There’s no universal ‘best morning routine,’ but science highlights practices that align with your circadian rhythm, support brain function, and enhance overall health. The key elements that you should focus on include sufficient sleep, waking up with natural light, staying hydrated, and integrating activities such as meditation, exercise, and a nutritious breakfast. 

To sharpen early morning focus, embrace natural light exposure, ensure hydration, engage in brain-stimulating activities such as meditation or light exercise, and minimise distractions like excessive phone usage.

Creating your perfect morning routine is all about personalisation and experimentation. The ‘perfect’ morning routine works for you and fits your lifestyle. Start by evaluating your current habits and aligning with your circadian rhythms for optimal wake-up times. Try incorporating activities like meditation and exercise gradually. Track your progress, seek feedback, and explore new techniques to refine and improve your routine continuously.