Cognitive function is not just a concern for older age. Your daily habits can significantly influence how your brain performs, no matter how old you are. And simple tweaks can help keep your brain performing at its peak. If you’re looking to make changes to your daily routine to better cognitive function, experts recommend focusing on your morning schedule. The things you do first thing in the morning can significantly impact cognitive function. We spoke to three neurologists about the best morning habits to help improve your cognitive function throughout the day.
1. Drink a Glass of Water
Optimal hydration is critical for your body and brain to function at its best. Drinking a glass of water first thing in the morning can help replenish your fluid needs, which, in turn, benefits your brain. “While we’re sleeping, our bodies experience the longest stretch of time without drinking or eating–essentially fasting,” says Sharon A. Brangman, M.D., FACP, AGSF. “Staying hydrated helps prevent fatigue and can boost your short-term memory, attention, and reaction throughout the day.” Water should be the primary beverage for hydration, but other traditional morning beverages like coffee and tea can also contribute to hydration.
2. Expose Your Face to Natural Light
Light and dark exposure throughout the day greatly influences the body’s circadian rhythm (your inner clock). “Getting outside (or even sitting by a bright window) within 30 minutes of waking helps reset your circadian rhythm, making you more alert during the day and priming your body for better sleep at night,” says Alexander Zubkov, M.D. This might mean sitting on a sunny porch for breakfast or allowing natural light to come into the room when you first wake up. No matter how you expose yourself to morning light, research shows it can benefit everything from mood to alertness and reaction time.
3. Replace Screen Time with Face-to-Face Conversation
The evidence is really adding up–looking at screens for most of the day is not good for “While many of us turn to our screens first thing in the morning, face-to-face interaction is better stimulation for your brain,” says Brangman. “Starting your day with in-person interaction can decrease isolation and loneliness, risk factors for cognitive decline.” Brangman recommends going for a walk with a neighbor, grabbing breakfast with a friend or attending a religious service, fitness class or book club.
4. Get Moving
Exercise can have profound effects on your brain. Research shows a cognitive benefit immediately after physical activity as well as a long-term protective effect against cognitive deficits later in life. Starting your day with some form of physical activity is one way to improve cognitive function throughout the day. “You don’t need an intense workout first thing in the morning, but a little movement—whether it’s stretching, yoga, or a short walk—sends oxygen and nutrients to your brain, improving focus and energy,” says Zubkov.
5. Practice Mindfulness
Practicing mindfulness when you wake up may seem daunting with rushed schedules, but even a few moments set aside for quiet reflection can be beneficial for cognitive function. “Whether it’s a few deep breaths, a quick meditation, or journaling, a mindful start to the day lowers stress hormones like cortisol and helps you feel more clear-headed and focused.” Zubkov.
6. Eat a Nutrient-Dense Breakfast
Eating a nutrient-dense breakfast helps to stabilize blood sugar and provide energy throughout the morning. The morning meal also offers an opportunity to eat nutrients known to benefit brain health, which is one of the many reasons why skipping breakfast is not recommended. However, choosing nutrient-dense foods is essential to ensure optimal cognitive function. This means limiting high-added-sugar foods like sugar-sweetened cereals, pastries and sugary beverages, which may negatively impact your brain health. “Instead, go for a breakfast with protein and healthy fats, like eggs with avocado, Greek yogurt with nuts and seeds, or a smoothie with protein powder and nut butter,” says Zubkov. “This keeps blood sugar stable and fuels your brain for the day ahead.”
Other Tips to Improve Your Cognitive Function
- Prioritize Quality Sleep: Research shows that insufficient sleep can have broad-reaching effects on health including disruptions in mood, while also resulting in a greater risk for developing chronic diseases like diabetes and heart disease. Insufficient sleep also negatively influences key aspects of cognitive functioning, like reaction time, problem-solving, attention, learning and memory. “Getting a good night’s sleep—at least 7-8 hours—is vital for your brain and cognitive function,” says Brangman. “Sleep also allows time to clean up and remove toxic substances from the brain.” Practice good sleep hygiene by going to bed around the same time each night, avoiding screens in the hour before bed and waking around the same time each morning.
- Eat Nutrients to Support Brain Health: A balanced diet is essential for your whole body, including brain health. “A diet rich in nutrient-dense foods—think leafy greens, berries, salmon, and whole grains—provides a steady supply of vitamins and minerals that support brain health,” says Joel Salinas, M.D., M.B.A., M.Sc., FAAN. Certain nutrients may play a more important role in brain health than others. These include B vitamins, unsaturated fats and protein, and other dietary compounds, including antioxidants and polyphenols.
- Practice “Mini-Resets”: Supporting cognitive health throughout the day can often mean allowing time for breaks or mini-resets. “Frequent movement breaks can help you refocus if you’ve been sitting or concentrating for too long, so stand up periodically, stretch, or take a brisk walk to boost both circulation and mental clarity,” says Salinas. “Giving your brain regular “mini-resets” by stepping away from tasks every hour or so can also help you avoid mental fatigue.”
The Bottom Line
The best way to care for your brain is to be consistent with simple habits supporting cognitive health. Start by focusing on habits in your morning routine that will keep your brain sharp throughout the day. These include a short meditation, time away from screens (bonus if this is done outside) and a nutrient-dense breakfast. Once you’ve mastered the morning, you can continue to build additional brain-boosting habits into your day that will help you improve your cognitive function over time.
