The human brain is not naturally equipped to handle a multitude of tasks at the same time. Therefore, in this fast-paced world, it is no wonder that we often feel overwhelmed with exhaustion, stress, and burnout. However, research suggests that incorporating certain brain-boosting habits into our morning routine can help us stay focused and mentally sharp while handling multiple tasks.
Dr Priyank Vasavada, a Neurosurgeon at M S Ramaiah Medical College and Hospital in Bengaluru, enlists a few morning practices to prepare the mind for the day ahead. The below listicle captures the aspects.
Rise and shine
Rising early provides a beneficial head start for the day ahead. Not only does it grant additional hours for tasks, but it also enhances efficiency. Waking up early improves overall brain function and stimulates the release of neurotransmitters such as endorphins that relieve pain and reduce stress. Research indicates that individuals who wake up early tend to experience higher energy levels and accomplish tasks more quickly than those who wake up later. Moreover, they demonstrate improved decision-making abilities, effective planning, and a greater likelihood of achieving their goals.
Read more – No rest, all chaos: effects of sleep deprivation on the brain
Fit start
Dr Vasavada suggests that exercising for a minimum of 40 minutes can contribute to maintaining a healthy brain. Engaging in physical exercise provides numerous benefits for brain health. It supports improved sleep and aids in the management of stress and anxiety, which are crucial for cognitive well-being. Furthermore, studies indicate that specific forms of cardio exercises enhance oxygen flow to the brain, facilitate the formation of new neural connections, reduce the risk of memory loss, and promote mindfulness. Additionally, exercise promotes increased blood circulation, which triggers the release of proteins and hormones responsible for nerve growth and brain plasticity.
Read more – Fit mind, fitter body: How mental wellbeing enhances physical fitness
Nourish your brain
The recommended timeframe for having breakfast is typically within 1-2 hours of waking up. Dr Vasavada suggests an ideal balanced breakfast should contain proteins, carbohydrates, and healthy fats. “Skipping breakfast should be avoided, as it can adversely affect cognitive function [leading to slow responses] and overall wellbeing,” he cautions.
Break free from caffeine
Caffeine is a widely consumed stimulant that affects the central nervous system. While caffeine increases energy metabolism in the brain, it also decreases cerebral blood flow, resulting in relative brain hypoperfusion (a temporary loss of consciousness). Dr Vasavada suggests that substituting caffeine with other alternatives benefits brain health. He recommends dark chocolate without added sugar as a good alternative to caffeine. Additionally, he mentions that herbal teas, decaffeinated coffee, fruits, and nuts are other healthy options to consider.
Starting small
Goal setting empowers individuals to strategise, time actions, and execute choices to align with their objectives. “Set small goals to achieve in the morning, for example, finish a few pages of the book or complete an article you are reading, it will give a sense of control on the day says,” Dr Vasavada. Focusing on specific goals allows the brain to create new, stronger bonds between neurons that help increase the likelihood of achieving goals.
Read more – Rigid brain – a myth
Focused flow
Dr Vasavada advises against keeping your mornings excessively busy. “You will feel as if you have already done enough,” he says. Additionally, having an overwhelming number of priorities can lead to exhaustion. Experiencing brain fog often results from overworking or placing excessive strain on the brain. Stress can cause an imbalance in the neural circuits affecting cognition, decision-making, and mood.
