Morning routine that WORKS | with neuroscientist Emonthebrain

Hey, friends, welcome back. Today I'm going to talk about how to have a super successful morning and I'll give you a whole bunch of ideas. I'm going to talk about my personal morning routine that is based off of neuroscience and my knowledge of the brain and the mind and just kind of honestly, like after all of the trial and error and everything that I've done, what works best for me and then I can, I'm going to give you some examples of like how you can make it work for, for you, because this is my personal morning routine and everyone's is going to be different. Like what works perfectly for you isn't going to work perfectly for me and vice versa. With that being said, I just want to shout out one of the comments from the last video. Someone said, is this girl, is she high? And the answer is yes. Hi, I'm life. Hi, I'm life. Because I do all the things and I practice what I preach. So without further ado, let's take it from the very top. Let's get our mind right, our body right, our mindset and our energy, and let's just make it a magical day because that's exactly what will happen if you have a killer morning routine. All right, so I first wake up in the morning and, and if you watch my videos, you know, right as you're waking up in the morning, your brain waves are, your brain activity is transitioning, right? So you've got a lot of theta brainwave activity right as you're waking up in the morning. And this is really important because that means neuroplasticity is high, which is the brain's ability to adapt and rewire. So if there is something that you want to wire into your brain, right when you wake up in the morning is a great time to do that. So don't go on social media. I don't, I, I've, I said in the video, like, do not check your phone first thing in the morning. Obviously, like, turn off your alarm. But I like, what I really mean is like, don't check emails, don't scroll on social media. It's, it's not going to set you up to have a killer day. Why won't it? Because first of all, dopamine, you're spiking dopamine if you're checking Instagram or social media first thing in the morning. And that will put you, that'll predispose you to craving. Because you can think of dopamine as like constantly firing, right? Like that, that is what's Happen. Actually, we are getting a constant baseline level of dopamine firing. If you check social media first thing in the morning, you're spiking your dopamine. And then for the rest of the day, like, you've spiked it up here and now you have a new baseline and you're either gonna be. And now when you're at your old baseline of dopamine, which is down here, you're gonna feel lower, less than you're gonna feel craving, and you're going to want to continue to check social media and you'll just keep checking it for the rest of the day. So just don't check social media right when you wake up in the morning. Also, because of the way what I said about wiring your brain, you don't want to wire in whatever you're seeing on social media unless it's like, my videos. Just kidding. Just kidding. Don't check social media even if it's my videos. Just don't. Like, we want to have a clear mindset. Clear everything. So join me in my habit of not checking social media right when we wake up. Okay. And then. But okay, so the way habits work, right, is that we need to stack things together. And that's like, you're going to notice a theme in my morning routine is just that I am. I'm stacking a whole bunch of things together. My morning routine does not take me two hours. And that's because I do a whole bunch of the same things. Like, I do a whole bunch of different things to get the benefit at the same time, if that makes sense. And it will in a bit. Okay. So I, instead of checking social media, I go on my phone and I open up YouTube and I play an affirmation track or I listen to my own audio affirmation tracks that I've created. And that's because I want to wire that in while theta activity is high. And it's also because it's a natural habit for us to pick up the phone and open up a social media app. So just open up your phone and open something else instead. And another thing I do is drink water, of course. Like, you gotta hydrate first thing in the morning. So now I get out of my bed and I make my bed. I hear a lot of people, like, successful entrepreneurs and people say, like, make your bed first thing in the morning. I don't know. Honestly, the way I view it is just like, clean. I talked about it in my last video. And your environment plays such a huge role in your mindset and your Energy and so clean and tidy environment, clean and tidy mind, clean and tidy energy, focused energy equals focused momentum, which leads to results and whatever that you. Whatever you want. And that's like a mantra for everything in life. So now I want to introduce the theme of the three M's. And this is something like I just kind of learned about, but it totally encompasses what my morning routine is. And so I'm going to share it with you. It's mindfulness, movement and mindset. Those are the three things that you need to have in your morning routine, plus the other science back things like sunlight. So I get up in the morning. Ray and mine, we start off with mindfulness. So I meditate. There are so many benefits to meditation, like stress relief, anxiety relief, decrease inflammation. Which inflammation? I. I'm not sure everyone even realizes how important it is to reduce inflammation in the body. Just from a brain perspective. Increased inflammatory inflammation and neuroinflammation can be associated with decreased neurotransmitter activity, which means decreased dopamine and serotonin activity. So just for those two reasons alone, meditate. But also meditation does increase serotonin and it also is super, super great for your energy and your mind. And it increases longevity. It increases literally, like how long you will live. Brain health is so important. Like not just l, living a long time, but actually being able to like remember things and be sharp for longer is really important to me and I hope it's really important to you. So meditate. It's really the answer to everything. If you're new to meditation and you don't know where to start. I have like a playlist on my YouTube channel and it's a whole bunch of guided meditations that I really personally like, personally like. And then also I have a playlist of frequencies and I usually just meditate to frequencies because. Because I'm not really super like, I prefer to do my own thing now because I've been meditating for a while. But if you're new to it, then do that. I meditate with my red light lamp, which is like right back there. And I love red light. I can talk about that in a different video. But so, yeah, so then that. Then I'll meditate and I drink my morning vitamins. B complex. And ginseng is what? Like this powder that I put in my water. And I live by this powder. It is so incredible. It's like the B complex, so it's all the B vitamins and then it's ginseng and it's so incredible. And I think the reason why I'm able to push out my caffeine, which is another point that I wanted to make, was that it's best not to push, not to drink caffeine within, like, an hour or two of waking up. And that's because caffeine doesn't actually give us energy. It blocks adenosine receptors. And when we first wake up, we still have adenosine in our system, which is why we're tired. And when we drink coffee. Coffee, right. It blocks the receptors so that we don't. We don't feel the effects of adenosine, which makes us tired. Adenosine makes us tired. And caffeine blocks the activity of adenosine. But what happens is later in the day when the caffeine activity falls off the receptor, we still have all that adenosine that's available to bind the receptor. And then we crash and get tired. If you wait a little bit to drink your coffee, then that adenosine will clear out on its own. And then you get the caffeine blocking the receptor, but you don't get the crash at the end because you cleared out the adenosine in the morning because you waited for the caffeine. So, fun fact. But, yeah. And I think that truly the reason why I'm able to push it out is because of my B complex and ginseng. And I take the moon juice. It's called Ting T I N G. I'll link it in the notes below in the little caption area. And I will have a discount code too. It's M on the brain. And I'll put that in there as well. Seriously, I live by this. Like, I was traveling all summer, summer, and I traveled with it because I live by this stuff. Also, I'm. I mix that with my peace love hormone soothe, which is like an herbal supplement. And it's so, so, so incredible. I've actually been buying it for the past year. And I'm now friends with the girl who, like, she started this company. And so now I'm partnered, and I can offer you all a discount and a link. So I'll put that in the notes as well. But if you're a girl and you menstruate and you have a cycle, like, let me just tell you, this stuff will change your life. Like, no cramps, no pms, no symptoms, no, none of that. Like, imagine a world where none of that is a thing. Yeah, that can happen. And that can be your life. And trust me, I would not have believed it before. Because it was so bad, but now, seriously, life changer, game changer. I'll link it below. I cannot recommend it enough. Seriously, Seriously. I'm so happy that I get a discount code now. I was buying it for like the past year, but anyway, so that, that's that. And then now I will go and. Morning sunlight. Morning sunlight is super important. Vitamin D increases the activity of serotonin, which relieves stress, anxiety. Super good for balancing your mood. Amazing. But also, sunlight in the morning increases dopamine and it also helps regulate our circadian rhythm. It sets a biological clock, like a timer for melatonin release at night. Right. Like people take melatonin at night to help them sleep well. Our body naturally produces melatonin and it will become released at night. And there are a lot of things that we do actually during the day, like social media and phones at night that stop melatonin release. But getting sunlight in the morning helps increase that and get you that melatonin release so you can fall asleep at night. So that's really great. So sunlight super crucial, super duper crucial. Like get your morning sunlight. So I live on the beach right now and so I actually habit stack my sunlight and my exercise, which is the next thing on my morning routine, which is exercise. And if you don't have time for exercise in the morning, just go outside for like a five minute walk. Seriously highly recommend. Walking can deactivate our lower activity in the amygdala, which is the area of the brain super important for processing fear and negative emotions and anxiety. And walking, like the side to side eye movements actually can decrease that activity. So it's super, super stress relieving to go on a walk. And then that can be a little bit of exercise and movement as well to get like blood flow in your brain, get oxygen and nutrients to your cells and wake you up and feel good for rest of your day. But then also you're getting sunlight at the same time. So just like stacking these things can just make the morning routine easier. I personally have been going on morning walks and then I live on the beach, so I go to the ocean and I swim. I do need to find a gym soon though, because I just love the gym, so I want to get back into it. But those are exercise super duper important. Something else that I talk about a lot is doing something difficult in the beginning of the day. Because doing something really difficult early in the day increases motivation and dopamine. And it kind of creates like a domino effect where we have like, we just believe in ourselves. And we're like, oh, yeah, like, I. I already did something really good for myself, so now I'm gonna keep it going, you know, so it's super motivating. And for me, that's exercise. Because right before I work out, I'm not feeling like working out early in the morning. But as soon as I get it going, like, I'm loving it. And usually I don't want to stop working out, but I have to because I gotta go do some work. But, yeah, so exercise increases dopamine, but it also increases endocannabinoids, which I never hear anyone talk about, but I love my endocannabinoids. I'm sure you've heard of cannabis. Well, endocannabinoids are naturally occurring in our body already, and they're actually named after cannabis because they bind to the same receptors as cannabis. So it's named appropriately that. And it gives us a natural high. So shout out to that comment. The last one, too. Like, yeah, I exercise a lot and I have a natural high. So, yeah, I am high. But anyway, so exercise is really important part of the morning routine. And so then the very last thing in my morning routine is mindset, right? Establishing a mindset. So full disclosure, Sometimes I won't meditate till after I work out. I just find it easier because I have a clearer mind after I exercise. It really depends on what my day looks like, like, how. How my workout is. Like, this morning, I meditated before, but sometimes I'll work, I'll meditate after. And either way, no matter what, after I meditate or after I exercise or before I get into anything that I'm actually gonna get into for the day, I set my daily intentions. I am leave. I'm going to end it on this note. Besides the fact that I'm gonna tell you also that how you spend your night directly leads into how you spend your day and your morning. So you can't have unhealthy habits at night and have a bad sleep routine and expect to have a great morning. That's just the truth. And I'll do another video on the night routine. But this last step that I'm telling you about, setting your daily intentions, this has really changed my life. And you would be so surprised at how this could make a difference in your day. Like, you will be so, so surprised. And I really, really encourage all of you watching this to do this. Like, please, please, please. And then comment. Like, please leave me a comment. Like, on my social media, on my Instagram, or on Tick tock or here in this video, like comment how it works for you. Because seriously, this will take will change your life. After I meditate or after I exercise or before I start doing work, I set five intentions for the day. So let's say I have meetings, I have some calls, or I'm going to record some videos. I set my intentions for how these things, I want these things to go. And this is my, like that, that third m. The. The mindset. Like this is how I establish my mindset for the day. It's like, okay, I have a meeting today. My meeting is going to go so, so well. It's going to go better than expected. Great opportunities are going to come of it. And then one of my intentions is just that I am always prepared to be surprised by the unexpected blessings and opportunities that are on their way to me. And let me tell you, I'm looking at my email box and I'm looking at my DMs and like just crazy unexpected blessings and opportunities come my way. Seriously, every single day. So set intentions. Like how can you expect expect to get what you want to get out of your day if you don't say it? Or like at least internalize. Like this is what you want. You know, so many people, even me, I was just going through the motions. But like don't go through the motions of your day. Be the master of your day. Be the captain of your day. Dictate how you want it to go. Because it can go exactly how you want it to go. But how can it work out for you? Like, how can energy be clear? How can it be. How can you be clear about how you need to move throughout your day if you haven't established how you need to move throughout your day? So establish how you want to move throughout your day and see what happens. Okay, that is the end. Thank you so much for watching. I'm going to plug my links and stuff in the caption and I hope you have such an amazing day or night whenever you're watching this. I'm sending you so much love and oh and comment some things below for ideas for future vids. I already said I'd make a nighttime routine one, so I will do that. But thank you so much for watching and being here. Until next time, peace and love. Bye.