Everything you’re about to read is evidence-based. It all works. This list is especially helpful for college students struggling with anxiety, depression, and motivation. It all takes intention, practice, and patience but the results are worth it.
+ Wake up at the same time every day. Our brains crave consistency.
+ Get exposure to light immediately after you wake. Bright lights from above for an hour are best. No, your phone isn’t bright enough. Light exposure early in the day triggers activation chemicals in the brain.
+ Shock the system (eg. cold shower) for 2 minutes. This also stimulates the brain producing activation.
+ Create a plan for the day. Google Calendar, iCal, whiteboard or paper calendar – map out your day to hit the highlights and important things you don’t want to forget.
+ Switch activities throughout the day. Don’t study the same thing for 8 hours. Switch between physical and mental tasks.
+ Nap or rest for 30-60 min in the early afternoon. This scrubs our brain from the accumulation of content from the morning and recharges us for the second half of the day. Any longer than that will negatively impact sleep. Breathing exercises of 15 minutes also work.
+ Do something fun and social. Fun lowers our stress hormones, improves our immune functioning, and provides satisfaction from the day.
+ Exercise 30 min every day. Walk, run, lift, swim, whatever. The neurological effects are as pronounced as the physiological effects. Ideally, exercise outside to get sunlight which also is important for neurological functioning.
+ Review the day. Before bed, reviewed what you got done and what needs to be pushed to tomorrow. This review clears mental bandwidth so we don’t take too many worries to bed with us.
+ Go to Bed at the same time as often as possible. The ideal environment for sleep is cool (65 degrees), dark, quiet, w/o your phone in your face. Place your phone screen down so that when notifications pop up they don’t stimulate your brain (yes, even when you’re sleeping the light from a phone or cracked door triggers wakefulness).
Thanks for reading.