Establishing a Morning Routine

Creating a structured morning routine can significantly enhance mental and physical well-being. The 20-20-20 formula emphasizes waking up at 5 a.m. and dividing the first hour into three segments: 20 minutes of movement, 20 minutes of reflection, and 20 minutes of growth. Engaging in physical activity releases BDNF and serotonin, which boosts mood and cognitive function, while quiet reflection allows for mindfulness practices such as meditation or journaling. This intentional start to the day sets the tone for increased creativity, productivity, and resilience throughout daily challenges.