When we’re stuck in a burnout phase, we wake up and let our mood and energy set the tone for our day. Starting our day with a set routine helps us establish a sense of control that brings stability back into a life that feels chaotic.

Let’s talk about key elements to keep in mind throughout your morning to break the burnout cycle and balance your hormones.

Hydration

After a night of sleep, your body is naturally dehydrated. Drinking a glass of water with a squeeze of lemon first thing in the morning helps kickstart your metabolism, supports digestion, and flushes out toxins, setting a healthy tone for the day.

Movement

During burnout, your body is already in a heightened state of stress with elevated cortisol levels and depleted energy levels. High-intensity workouts can spike cortisol, the body’s main stress hormone. It’s important to incorporate gentle movement like a short walk or session of mindful breathing and a few yoga poses. This will promote relaxation while also releasing endorphins that help set a positive mood for the day.

Nourishing Breakfast

A balanced breakfast rich in protein, healthy fats, and fiber is essential for maintaining steady blood sugar levels and preventing energy crashes. Foods like avocado toast with eggs, chia seed pudding, or a smoothie packed with leafy greens, protein, and healthy fats help stabilize hormones and provide sustained energy. Avoid sugary breakfasts! That can lead to spikes and crashes in energy, worsening the burnout cycle.

Mindfulness

Carving out five minutes for meditation or journaling helps create a positive frame of mind, reducing the mental fog that often accompanies burnout. This practice trains your brain to focus on the positive aspects of your life, setting a more balanced tone for your day.

and my personal favorite…sunshine

Natural sunlight exposure within the first hour of waking up supports your body’s circadian rhythm and hormones like melatonin and cortisol. This can be as simple as stepping outside with your morning cup of water – or coffee if it’s after 10am so we keep our cortisol balanced!

In the video below Grace Beverley and Dr. Rangan Chatterjee talk about why the first five minutes of our day are the most important and how to make it sustainable.