We flood our brains with dopamine. You know this.
But did you know it means…
You’ll need higher levels of stimulation to feel the same as before
Your motivation will drop the next day
You’ll feel less equipped to deal with difficult things
A healthy brain is powered by daily habits!
Let’s dive in:
Daily Habits for a Healthy Life
1. Sunlight before screen light
Studies show that lack of sunlight causes a major dip in dopamine levels.
Just 2 mins of being outside upon waking will help you feel alert!
Habits:
No phone! Don’t check your phone for 30 mins after waking up.
Find something to do immediately, instead, such as prayer, making coffee, meditation, or your morning shower routine.
Go for a 5 min morning walk outside to feel the sunlight.
2. Follow a low glycemic diet - Cut down on refined sugars
Avoid foods put blood sugar levels on an unpredictable roller-coaster.
Hint: sugar will affect your mood!
Habits:
Maintain a healthy balance of nutrients through vegetables (and supplement it with herbs regularly!)
Increase your protein intake earlier in the day and drop down at night
Avoid buying processed food. If they are not in your home, you won’t feel so tempted to eat it.
3. Optimize your sleep
Consistent lack of (or low-quality) sleep will tank your energy levels.
Optimize your schedule around 7-9 hours a night.
Habits:
Limit caffeine after 4pm
Wake and sleep at the same time each day to build a routine
Limit screen time before bed; charge your phone in another room
Keep the temperature around 70ºF at night, or use a cooling mattress
Try blackout shades
4. Score your day with music
Music is powerful. It can enhance your mood and focus, lower your blood pressure and stress, and improve sleep.
A slower tempo (between 60-80 bpm) is ideal for brain health.
Habit:
Create mood playlists for different moments of your day (e.g., wake up, deep work, creative flow, wind down, sensual time, bed time)
Find artists you like and listen to their full sets on SoundCloud or YouTube
5. Move your body daily
Just 10 minutes of aerobic exercises can spark an improvement in mood.
The strongest effects are felt after 30 minutes.
(This can be said about our next one, too…)
Habits:
Put your workout clothes near your bed the night before
Pre-pay for fitness classes on a monthly basis to create loss aversion
Pack a Foldable Yoga Mat or Resistance Band when you travel
Buy high-quality gear that makes you feel good while you work out so that you create positive associations in your brain
6. Start a meditation practice
When I stayed at a monastery in Thailand, I learned from the monks there that this can come in many forms! Sweeping the floor is a meditation practice, as long as you are mindful of every moment, every sweep.
Try a walking meditation. Standing is one, too. Meditation can come in the form of dance as long as you are bringing awareness to your body in space (aka proprioreception).
The goal is to clear your mind of all clutter, focus inward, and allow your thoughts to come and go.
Habits:
Block out 10 mins on your calendar each morning and aim to increase it to 30 minutes at least once a week, then set a goal for an hour.
Listen to a guided meditation if you have trouble focusing. Prayer and chating (Om Mani Padme Hum) also works. Join a Hare Krishna group if you prefer meditative movement or an Ecstatic Dance event.
7. Stay hydrated
Water makes up 75% of brain mass.
Even a slight dip in hydration levels will quickly impact your brain health.
Your neurons can’t run efficiently if you’re not hydrated.
Habits:
Keep a (LARGE!) 32oz water bottle next to your bed, and drink it all as soon as you wake up
Refill it, and then keep it on your desk
8. Focus on micro-moments of happiness
Pay attention to the joy you get from an out-of-the-blue text, a podcast, a sip of coffee, a workout. They compound.
Habits:
Start a list in your phone called “the little things.”
Add 3 more moments that made you thankful every evening.
Feeling good doesn’t require life-changing milestones.
Dearest darling,
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You will start making better choices because you now actually do have choices. And then your actions will begin to change on their own. When those changes happen on the outside, more buried feelings about yourself will begin to come up. It’s a cycle of healing in which you are continually clearing out obsolete beliefs about yourself and the world by learning more about what makes you who you are.
With all my love,
Groovy Girl ✨