The 5-Minute Morning Routine to Boost Your Brain

Minute 3: Move Your Body

A full workout is great to jump-start your day, but don’t let lack of time stop you from getting moving in the morning. One study showed that even 60 seconds of intense physical activity can offer health benefits that accumulate with practice.

Start with 30-60 seconds of jumping jacks, stretching, or yoga to increase blood flow to the brain. Studies have shown a link between exercise and an increase in brain-derived neurotrophic factor (BDNF), which improves cognition and reduces depression and anxiety.

Minute 4: Express Gratitude or Positive Affirmations

A study published in Frontiers in Psychology linked gratitude with brain activity in the anterior cingulate cortex and medial prefrontal cortex. These brain regions are associated with judgment and emotional regulation.

Another study, published in 2020, found that gratitude, more than self-kindness, improved mental well-being for those with symptoms of depression and anxiety. Furthermore, the practice was found to have sustained positive effects: Participants enjoyed “a lasting appreciative perspective on life” at a six-month follow-up.

Minute 5: Set an Intention for the Day

The brain can be more suggestible as it transitions from sleep to awake, so the morning is a great time to confirm what kind of day you intend to have.

You might want to clarify your #1 priority for the day, which engages your brain’s prefrontal cortex (the decision-making center). You may pick a single word that corresponds with how your day will proceed. Or you can express how you want to feel throughout the day or when it’s over. 

HOW TO MAKE THIS ROUTINE A DAILY HABIT

Trying to make any new habit stick can feel like an uphill battle. But there’s a significant benefit to putting all five of these steps together into one quick morning routine for a sharper mind. It’s called habit stacking.

You may have heard the statement, “Neurons that fire together wire together.” Habit stacking—combining multiple habits into one routine so that your brain normalizes doing them together—works because of this principle.

MIT scientists confirmed in a 2018 study that neurons in the brain’s basal ganglia play a major role in grouping behaviors together in order to create a habit.

Here are additional ways to make your new 5-minute morning routine stick:

• Wake up 5-10 minutes earlier to perform the routine without feeling rushed.
• Create an accountability journal in which you log your efforts. Record the effects of doing—or not doing—your routine. Note how it alters your mood, focus, and productivity.
• Team up with an accountability buddy to share your progress and celebrate wins together.
• Personalize the routine based on your goals. For example, add music, visualization, or brain-boosting supplements to the process for better results.
• If needed, make adjustments on the fly during your busiest mornings. If you must compress your routine, be kind to yourself and get back on track the next day. Try to perform anything missed as soon as possible (such as setting an intention during your commute).
• Practice good sleep hygiene. Without proper sleep, it’s difficult to reap the full benefits of a healthy morning routine.

LONG-TERM BENEFITS OF A BRAIN-HEALTHY MORNING ROUTINE

With this simple daily routine for better brain health, you’ll enjoy improved focus, more productivity, and reduced levels of stress and anxiety throughout your day. Over time, you’ll even lower your risk for cognitive decline and mental health symptoms.

Start by changing your mornings. The optimal morning routine will enhance your days—and changing your days will change your life.