Verry interesting , in your next post can you think about person that work on night. when to eat, breakfeast, dinner, protein, better sleep. I think IT can interested lot of people. How to live good work when you work at night. with schedule with meal, to avoid the healt risk of working night
Yes please tell me about shift workers - my husband actually tried to get outside and excercise as soon as he can once he wakes up - it’s so demanding on the body though - any tips?
I love how you frame these strategies as a menu, not a mandate. That really resonates. In my own work on mindful productivity, I’ve found that people often get overwhelmed trying to adopt “perfect” routines—and then give up when they can’t sustain them.
What actually works is exactly what you highlight: small, consistent shifts that compound over time. For me, starting my day with a gratitude practice has been a simple but powerful reset—something that sets the tone for a calmer, more intentional day.
Thank you for grounding these suggestions in both neuroscience and real-life practicality. This is the kind of guidance that actually sticks.
I actually do most of the things you mentioned, but the very first thing I always do when I wake up is brush my teeth. Not just rinsing, but a full brush and rinse, because that feels like the real start of the day for me (Reason ... check out my latest substack article :)). Then I drink a glass of water with electrolytes since I feel like my body needs the extra hydration after sleep.
The one part I haven’t managed to adjust yet is waiting for coffee. That’s tough for me, but I’m trying to work on it. Everything else makes sense and has been helpful. I’ve also been reading about Buddhism as a philosophy and practicing a little meditation. It’s made a difference for stress regulation and focus, even if I’m just starting out.
For me, a lot of this connects back to my work. I’ve been in a research lab for about 20 years, mostly in neurodegeneration and cancer. It has been very stressful, because you need focus, you need to convince others, and you often deal with experiments that don’t work. Sometimes experiments go over 30 hours with no sleep or even require you to be there around the clock, and that takes a toll. Lately I’ve been trying to step back and think about how I can use what I’ve learned in a different way.
Please write a book. I didn’t want to stop reading this. Most actionable and easily digestible piece relating to self-improvement that I’ve come across in a long time. Instant subscribe from me but please, a book. Maybe one is already in the works? 🙏
Amazing! I really like the not checking phone. Personally I do a non coffee morning drink like ginger tea with lemon cinnamon and sea salt it’s really helped transform my health and anchor my morning routine
I have tried it! I recently started trying to get up at close to the same time. It is hard because I often have 2-3 hours awake during the night. I have been doing a brisk walk first thing for years but I recently started following it with 20 minutes of meditation, then coffee and breakfast. The hardest part of new habits is getting started but I already have come to look forward to this routine. I think the meditation may help me focus better and remember things. The sleep problem is another matter.
Verry interesting , in your next post can you think about person that work on night. when to eat, breakfeast, dinner, protein, better sleep. I think IT can interested lot of people. How to live good work when you work at night. with schedule with meal, to avoid the healt risk of working night
Thanks and long life to this blog
Thanks for commenting!
Sure thing - I’ll put it on my ideas board.
Would also like advice for someone who works complex shift patterns, works days or nights as they rotate every two days. Many thanks!
Yes please tell me about shift workers - my husband actually tried to get outside and excercise as soon as he can once he wakes up - it’s so demanding on the body though - any tips?
I love how you frame these strategies as a menu, not a mandate. That really resonates. In my own work on mindful productivity, I’ve found that people often get overwhelmed trying to adopt “perfect” routines—and then give up when they can’t sustain them.
What actually works is exactly what you highlight: small, consistent shifts that compound over time. For me, starting my day with a gratitude practice has been a simple but powerful reset—something that sets the tone for a calmer, more intentional day.
Thank you for grounding these suggestions in both neuroscience and real-life practicality. This is the kind of guidance that actually sticks.
Great! I’m glad you enjoyed it.
Totally agree with small incremental changes over time.
So interesting!
I love the suggestions without patronising expectations. Looking forward to reading more balanced and insightful thoughts.
Thanks so much! That’s really nice of you
I actually do most of the things you mentioned, but the very first thing I always do when I wake up is brush my teeth. Not just rinsing, but a full brush and rinse, because that feels like the real start of the day for me (Reason ... check out my latest substack article :)). Then I drink a glass of water with electrolytes since I feel like my body needs the extra hydration after sleep.
The one part I haven’t managed to adjust yet is waiting for coffee. That’s tough for me, but I’m trying to work on it. Everything else makes sense and has been helpful. I’ve also been reading about Buddhism as a philosophy and practicing a little meditation. It’s made a difference for stress regulation and focus, even if I’m just starting out.
For me, a lot of this connects back to my work. I’ve been in a research lab for about 20 years, mostly in neurodegeneration and cancer. It has been very stressful, because you need focus, you need to convince others, and you often deal with experiments that don’t work. Sometimes experiments go over 30 hours with no sleep or even require you to be there around the clock, and that takes a toll. Lately I’ve been trying to step back and think about how I can use what I’ve learned in a different way.
Yeah coffee is controversial anyway haha
“The real power lies in choosing one small change that actually speaks to you“
In my opinion, this is the most powerful message in this article
PS. Of course I love the tips too, those tips are solid!
Please write a book. I didn’t want to stop reading this. Most actionable and easily digestible piece relating to self-improvement that I’ve come across in a long time. Instant subscribe from me but please, a book. Maybe one is already in the works? 🙏
Thanks so much! That’s very kind of you.
I’m definitely thinking about it but probably as a long term goal haha
Straightforward and matter of fact posts like that resonate with many people. Worth sharing. Thank you
Thanks a lot!
Amazing! I really like the not checking phone. Personally I do a non coffee morning drink like ginger tea with lemon cinnamon and sea salt it’s really helped transform my health and anchor my morning routine
Great! I really like the concept of an anchor actually.
You need something stack habits onto
Exactly!! It’s been a whole journey for me in this sense because I am not disciplined or good at routines. But now my ginger 🫚 tea 🥰
I have tried it! I recently started trying to get up at close to the same time. It is hard because I often have 2-3 hours awake during the night. I have been doing a brisk walk first thing for years but I recently started following it with 20 minutes of meditation, then coffee and breakfast. The hardest part of new habits is getting started but I already have come to look forward to this routine. I think the meditation may help me focus better and remember things. The sleep problem is another matter.
Wonderful article, thanks for the information.
Thanks so much!
thank you for sharing these helpful strategies! i hope to implement some in my mornings
No worries! Let me know how you get on
Love these tips.
Thanks so much!
Love this and your notes - glad you're here!
Thanks so much - that’s really nice of you to say.
Brilliant article - love nuero science.
I’m glad it was useful
so helpful and accessible! thank you!
Thanks!
Super insightful! I would love further advice on how to incorporate this with a baby!
Haha good point!