My Morning Routine: Harnessing Scientific Research to enhance Focus, Energy, and Wellbeing

 

In my therapeutic practice I highlight the importance of physical well-being. This might include recommendations on light exposure, physical activity, or breathwork in acknowledgment of the fact that that a healthy body supports a healthy mind. Using the PERMA+ framework, and in particular the +, I support clients in creating a lifestyle that flourishes on multiple fronts.

 

I believe in the power of small, science-backed habits to transform our well-being. My morning routine is influenced by Dr Andrew Huberman, a neuroscientist from Stanford whose research on light, movement and the nervous system has shaped how I approach my daily habits. His work aligns with my goal to optimise focus, energy, and emotional balance for both myself and my clients. Huberman describes his Five Pillars of mental & physical health and performance: 

 

·      Sleep 

·      Sunlight 

·      Movement 

·      Nutrients 

·      Relationships (all kinds, including with self – I love that he mentions this). 

To this list he adds his “Amplifiers” 

 

·    Cold exposure 1-5 min, circa-waking & BEFORE exercise. 

·      Non-Sleep-Deep-Rest (NSDR); done at any time (deep relaxation akin to yoga nidra)

 

Rangan Chatterjee’s Four Pillars of Health; relax, eat, move, sleep - serve as a helpful reminder of balance, and his book The Four Pillar Plan can be a useful starting point. But it’s Huberman’s research that has become the cornerstone of my daily practice.

 

I share my routine as a resource for clients as an example, and for them to consider which elements may be of benefit to them.

 

1. Morning Light: Resetting My Circadian Clock

 

I have previously written about the importance of light exposure in this post and also in the context of Seasonal Affective Disorder here. At the heart of my routine is getting outside as early as possible for natural morning light. Huberman emphasises the profound role of sunlight in regulating our circadian rhythm, which governs everything from our energy levels to mood and sleep quality. Exposure to sunlight in the first hour of waking signals the brain, via the retina, to reduce melatonin production (the hormone responsible for sleep) and increase cortisol levels, making us feel alert and ready for the day.

 

Even when it’s cloudy or in the darker months, I make it a priority to get outside and will also use a SAD lamp to mimic sunlight from September to April. Huberman’s research shows that consistent morning light exposure is one of the top actions you can take to support mental clarity, mood, and focus throughout the day. It also boosts our levels of Vitamin D; deficiency is a very real issue for many people and is closely linked to problems with mood.

 

 2. Movement and Exercise: Boosting Dopamine and Energy

 

Physical movement plays an important role in my morning routine. I alternate between yoga, a brisk 5K walk and/or kettlebell training. According to Huberman, engaging in physical activity first thing in the morning increases levels of dopamine and adrenaline, two key neurochemicals that also help enhance focus, motivation, and mood.

 

Research shows that aerobic exercise not only boosts these neurochemicals but also builds long-lasting mental resilience, improves cognitive function, and supports emotional regulation. The best part is, this doesn’t require extreme workouts as thankfully, even moderate movement has a big impact. 

 

3. Breathwork and Meditation: Controlling the Stress Response

 

In addition to movement, I incorporate breathwork, usually physiological sighing - a technique introduced by Huberman. This involves taking a double inhale followed by a long exhale. The science behind it shows that this practice lowers stress and anxiety by regulating our nervous system, reducing levels of cortisol, and activating the parasympathetic nervous system (which promotes a relaxed state). I tried it whilst waiting for a scary hospital appointment last year. My blood pressure was being monitored and this type of breathing actively lowered my blood pressure. 

 

Huberman states that physiological sighing outperforms meditation in the context of acute stress relief and regulating the nervous system, in any 24 hour period. He explains that while traditional meditation practices are beneficial, physiological sighing can provide faster results when immediate calm is required.  Huberman highlights that this practice, unlike meditation, is rooted in a natural biological reflex that humans and animals perform to reset their breathing patterns and can quickly switch the body into a state of calm. It’s also a valuable tool for improving focus and emotional regulation, especially when used in the morning or before stressful events.

 

I do meditate most mornings too. Anywhere from 10 – 40 minutes. There’s plenty out there on the benefits of meditation. For me this is about creating a space between perception and response so that I have more freedom in how I respond to things. Also, as someone who has ADHD (inattentive tyope) it helps flex the muscle that is not so strong in my system – the ability to focus on things that I need to focus on, but that my brain doesn’t want me to focus on. Client work? Easy peasy. Accounts and admin? Not so much. Meditation is likely to be more difficult for those of us with ADHD (all the more reason to do it) and there are strategies that may help. I use a set of mala beads as the physicality of the beads helps me to anchor the practice. This beautiful set was custom made by the fabulous Nikki Cassap, founder of YogaVida in Exeter.

Too busy to meditate? Consider this from Zen Buddhist Shunryo Suzuki:

"You should sit in meditation for twenty minutes every day – unless you're too busy; then you should sit for an hour"

 

NB A word on trauma – meditation and mindfulness may not be appropriate for people with unresolved trauma and/or a tendency to dissociate, in which case guidance is advised.

 

4. Cold Exposure: For Focus and Adrenaline

 

Perhaps a more intense element of my routine is my 3-minute cold shower. Cold exposure is one of Huberman’s top recommendations for improving focus and boosting adrenaline. Immersing yourself in cold water increases norepinephrine, which helps with alertness and sustained focus throughout the day. 

 

It’s not an easy habit to get into, but now, having long since cracked it, I really miss cold showers when I can’t have them. Not every shower has access to the pure cold water tap! The benefits are well worth it - I find that after my cold shower, I feel  physically and psychologically energised and ready to tackle the day ahead.  Studies show that regular cold exposure can also improve resilience to stress over time, making it an excellent addition to a routine aimed at long-term mental and physical well-being. Tip - I have a playlist of 3 minute songs and a waterproof bluetooth speaker. This elevates the experience somewhat.

 

I plan to write an article soon on the benefits/my love affair with cold water exposure and wild swimming.

 

Note: cold water exposure should not be attempted without a medical advice as it can be problematic for certain conditions

 

4. Nutrition

 

I do intermittent fasting a few days each week. There's lots of information out there on how this helps with all manner of things. On more active mornings I prepare a smoothie with a focus on high protein and wholefoods. Typically I chuck in a banana, a big dollop of (proper 9% protein) greek yoghurt, whole milk, cocao powder, maca root powder, couple tablespoons of milled linseed and a tablespoon of chia seeds, all whizzed together. No added sugar. I may ring the changes with a berry based smoothie but I love the banana and cacao blend. Gives  me about 25g of protein. I also have a daily greens powder drink (I fluctuate between Huel and the Beauty Pie offerings).

 

5. Connection for Wellbeing

 

Many of my early morning walks are with a close friend, also a practising therapist. Whilst the majority of my routine focuses on solo activities, it important to stress the importance of social connection for overall mental and emotional health. So I’m mindful to incorporate connection throughout the day, whether that’s through engaging with clients, family, or friends. Strong social bonds are known to support better mental health and can help mitigate feelings of stress or isolation.

Small changes to our morning routine can be transformative - where will you start?

 

As Andrew Huberman consistently reminds us, and as I spell out in my post “Don’t underestimate the power of the zhuzh”!, small, scientifically-backed adjustments to our routine can lead to profound shifts in both mental and physical well-being.

Incorporating these daily habits has been transformative for me. I’ve not only seen improvements in my own mood and energy levels but also in my ability to focus and be present. I encourage you to experiment with creating a better start to your day, even if you start with just one, small change.