HABITS

A relaxing morning routine allows the mind to wake up and start the day free from stress. Making the bed, reviewing the day’s calendar and tasks while sipping on a hot beverage, eating a healthy breakfast, transcribing sticky notes, and doing gentle stretching can give an immediate sense of accomplishment that gives momentum and several dopamine hits. Keeping things simple and consistent sets up for the day with wins and positivity.

Watching the sunrise and sunset can serve as grounding, predictable events in a daily schedule. Aligning routines with these natural cues helps regulate the body's internal clock, reinforces consistent wake and sleep times, and provides a comforting sense of stability.

Taking a few moments in the morning to review a calendar and to-do list provides a clear and predictable structure for the day. This simple habit reduces uncertainty and anxiety by creating a mental roadmap, which helps to conserve the cognitive energy needed for more demanding tasks.

The simple act of making the bed first thing in the morning provides an immediate sense of accomplishment. This small victory creates positive momentum and a feeling of control, which can carry through to the rest of the day's activities.

A calming evening signals to the brain that it's time to unwind. This should include only simple tasks like cleaning the dishes, turning off lights, journaling, and setting an alarm for the next morning. If thoughts come to mind, write them down on a sticky note so they don’t cause stress. The next morning, the note can be transcribed into a calendar or task.

The practice of writing down thoughts, worries, or reflections from the day can be a powerful tool for mental decluttering. This habit helps to process emotions and release anxieties, preventing them from interfering with restorative sleep.