The Remarkable Morning Method: 5 Ways to Unlock Your Best Mental State

Grogginess in the morning is often caused by how you start your day, not just poor sleep. But there are ways to cut through that:

Good morning!

Dr. Tracey Marks, psychiatrist, advises:

1. Get morning light exposure: go outside (or at least be by a window that faces the sun) within the first hour of waking to help clear melatonin and reset your circadian rhythm—this signals your brain it’s time to be alert.
2. Move your body (gently): do light movement like stretching, walking, or yoga to boost blood flow and release focus-enhancing brain chemicals like dopamine and norepinephrine.
3. Prime your mindset: set a simple intention or repeat a calming phrase to guide your day—this shifts your brain from its default mode network (daydreaming etc) to intentional thinking.
4. Hydrate before anything else: drink at least a glass of water before coffee or food to combat overnight dehydration, which can affect memory, focus, and mood.
5. Complete one tiny win: accomplish a small task (it can be a truly small thing, like making your bed or writing a to-do list) to trigger a dopamine boost and build morning momentum.

For more on all of this, enjoy:

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Want to learn more?

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Enjoy!