GET MY STRATEGY! 

Morning routines can do so damn much for your mental health and your nervous system. Remember that is an essential part of healing from trauma, blueprints and subconscious patterns…

These science-backed practices can set a positive tone for the day and aid in trauma recovery, anxiety management, and overall well-being. Here’s a comprehensive guide to crafting a morning routine that works:

1. Morning Walk for Lymphatic Drainage A brisk walk in the morning helps stimulate lymphatic drainage, which can reduce stress and enhance your immune function. The movement promotes circulation and helps clear toxins from your body.

2. Sunshine in Your Eyes (Without Sunglasses) Exposure to natural light in the morning helps regulate your circadian rhythm and boosts serotonin levels, improving mood and energy. Just 10-15 minutes of sunlight can help reset your internal clock and support a healthy sleep-wake cycle.

3. Tech-Free Time Disconnect from screens for the first 30-60 minutes of your day. This helps reduce cognitive overload and prevents the anxiety that can come from checking emails and social media first thing. Studies suggest that reducing screen time can improve overall mental well-being and reduce stress.

4. Movement Synced to Your Cycle For those who exercise in the morning, aligning your workouts with your menstrual cycle can enhance performance and recovery. During the follicular/ovulation phase, focus on high-intensity workouts; during the luteal/menstrual phase, opt for more restorative and strengthening exercises.

5. 5-Minute Meditation A brief meditation in the morning can support your nervous system and reduce stress. For this time of day, a guided mindfulness meditation is ideal. It helps you stay grounded and sets a calm tone for the day.

6. Hydration + Electrolytes Start your day with a glass of water and consider adding electrolytes to replenish minerals that are lost through chronic stress/anxiety/etc – also helps us avoid burnout. Proper hydration supports brain function, mood stability, and energy levels.

7. Protein-Rich Breakfast (30g) Start your day with a breakfast high in protein to stabilize blood sugar levels and keep your energy steady. Protein supports neurotransmitter function, crucial for managing mood and reducing anxiety. The science knows protein intake can positively impact mood and cognitive function.

Bonus: Journaling or Gratitude Practice Spend a few minutes writing down your thoughts or noting what you’re grateful for. This practice can enhance emotional resilience and provide clarity. A study in The Journal of Clinical Psychology found that gratitude journaling can improve mood and reduce symptoms of depression.

By integrating these elements into your morning routine, you’ll support your mental health and nervous system, paving the way for a more balanced and fulfilling day.

Clear 1-2 hours to make a routine similar to the one above (make it suit you though – and get rid of the perfectionism mindset while your at is 😉 

remember, consistency is key. 

I also find just have a time block (for me usually 1-2 hours) where im without tech and I just do what feels good for me that day – this is embracing your intuition which is great too. 

Thinking about working together to support mental health, process trauma and develop safety within your body? Book in for a connection call (use code: FREECONNECT to make it complimentary) x