While some people wake up ready to tackle the world and take it on, others aren’t so lucky. But regardless of how you tend to start your days, there are a few subtle changes you can implement that’ll get your brain into a more energized and sharper mode with zero requirements for green smoothies and ice baths.
Here are seven surprisingly easy things you do before lunch that are good for your brain.
1. Let the Light In
Natural sunlight is akin to a gentle “hello” to your brain. Having all blinds opened, even on cloudy days, relaxes your internal clock and gets the serotonin-producing hormone, a feel-good hormone, going. For those who don’t want their alarms blasting in their ears, combine it with a sunrise simulation lamp. Morning wake-ups become more manageable and less groggy.
2. Stretch, Even If It’s Just a Little
You don’t require a 60-minute yoga flow. Simple shoulder rolls, toe touches, or a gentle stretch for your neck are fine, too. Movement gets blood circulating, and blood circulation sends oxygen to the brain. Think about it as sending your mind an infusion of clarity. A bonus is added if you stretch in front of a sunny window.
3. Drink Water Prior to Anything Else
Indeed, even prior to coffee. Your brain consists of 75% water and is essentially dried out after a night’s sleep. Having a glass of water in the morning enhances memory, concentration, and even mood. Throw in a slice of lemon if you want a bit of a kick to make it more satisfying.
4. Write Anything By Hand
There is something great about the wonders a pen and paper can do. Whether it is a quick journal entry, a gratitude list, or even your shopping list, handwriting engages more parts of the brain than typing. Don’t get too concerned about making it perfect. Just begin to scribble away.
5. Make Your Bed
It’s minor, but beginning the day with one little victory creates a domino effect. Making a bed leads to a clean room, and chances are that makes for a clearer headspace, too. It’s a visual cue that tells you the day has started—and that you’ve already achieved something productive.
6. Have a Protein And a Fat Food Item
Your brain is a fan of sticky fuel. Toast with almond butter, eggs, or full-fat yogurt will provide you with sustained energy to maintain concentration without crashing later in the morning. This breakfast also aids in hormone balance and keeps your brain on its good behavior quietly.
7. Read One or Two Pages of Whatever
Whether it is a novel you’ve read 100 times over again, a news piece, or a line of poetry read and re-read repeatedly, reading engages the imagination and mental faculties. Reading for just five minutes each morning enhances empathy, concentration, and verbal memory over time.
These morning routines aren’t about perfection; they’re about consistency—the kind that keeps your brain in a good place even on days when all else feels a little askew. That’s why many memory care programs contain simple, structured mornings as a way to keep residents more grounded. The little things do make all the difference.
Begin one habit, and the rest will follow along. And don’t aim for a perfect routine—aim for a brain that’s calm, alert, and just a little more prepared for the day.