Do This Every Morning To End Stress, Stop Laziness & Heal The Body | Dr. Rangan Chatterjee

Looking for shorter clips or content? Check out my @DrChatterjeeClips channel

My 92 year old mom used to wake up early, pray, read, go out in nature, eat a healthy breakfast, and got busy doing all the things she needed to, while the rest of us slept in woke up late and never could finish the things we needed in our day. So it’s been about 10 years now I’m doing the same as her and I noticed I have more energy, I get things done in my day, I’m more relaxed and more productive at work, and my house is in order. I even get to hang out with my hubby 😂😂 and have fun!!

I wake at 515 am, have a coffee, look at my news feed and at 6am I'm out the door for my 30min run. Cold shower then ready to hit the day running. Never felt better, I'm 58 & feel 25.

### Key Takeaways from Dr. Rangan Chatterjee's Advice

*Stress Management:*
1. Waking up early can help manage stress by avoiding the accumulation of micro-stresses.
2. A simple 5-minute morning routine, such as the 3M routine (breathing, movement, reading), can significantly reduce stress and enhance well-being.
3. Simplifying daily choices, like meal planning or a uniform wardrobe, can lower stress and improve decision-making.
4. Embracing social friction and reframing negative situations can foster personal growth and emotional regulation.
5. Building relationships and interacting with strangers can boost mood and happiness.

*Sleep Improvement:*
1. Morning exposure to natural light, limiting caffeine later in the day, and winding down before bed can improve sleep quality.
2. Separating work and relaxation spaces helps prepare the brain for sleep.
3. Avoid stimulating activities before bed to enhance sleep readiness.

*Resilience and Well-being:*
1. Incorporating enjoyable activities and hobbies into daily life can build resilience and improve well-being.
2. Learning to say no and prioritizing personal needs over pleasing others are essential for maintaining well-being.
3. Regular breaks, technology-free walks, and aligning daily actions with core values can prevent burnout and boost creativity.

*Movement and Diet:*
1. Regular movement, even brief, can improve energy and mood.
2. Monitoring food intake, avoiding excessive sugar, processed foods, and late-night snacking, can contribute to better health and sleep.

*Addressing Root Causes:*
1. Identifying and addressing the root causes of unhealthy behaviors, like stress, can lead to significant improvements in lifestyle and well-being.

*Challenges in Healthcare:*
1. The current healthcare model often focuses on symptoms rather than underlying causes due to systemic constraints.
2. Integrating lifestyle advice and patient-centered approaches in medical consultations can empower patients to take control of their health.

I'm a single mum I'm a nurse doing a post graduate degree and I'm on the bread line but i get up at 5am do my housework exercise it can be done I just go to bed early!

Every morning, I start my day with putting on some make-up. Step one, for myself, even if it is just eyeliner and mascara. Then I cook myself breakfast and brew coffee. I do a little bit of stretch work. If something is bothering me, I might journal. Everyone always asks how I'm so positive and happy. Easy, I start the day how I want my day to go.

And I did that for years as a single working mother

If you just knew how many people your helping with your knowledge, empathy and passion, you would never stop keeping up with your marvelous podcast. Thank you Doctor! ❤

I love your authenticity Rangan, you have such a big talent to pass the message in so easy but very captivating way. Thank you, stay yourself ❤

I found it necessary to do this all my life. I called it time in my own head . I've done this since my 20s now I'm 51. In my 30s I got up at 1:00 am to be to work at 3:00am I worked as a baker , necessary to have more hours in the day . I help my grandma with her needs the last 17 years of her life . I had three boys in school and sports, and in this time I made a health lunch. I worked in donut shop were my lunch was free. If I didn't take this time for myself,I wouldn't have the capacity to hand the days stress. I got 27,000 steps a day . Without this time I feared I would have been short with the people I love that depend on me . Your video is spot on and how my life was possible.😊

Thank you Dr Chatterjee! This is the best podcast yet!! I've learned ssoo much! Don't listen to people complaining about it being too long, they need to listen to it in intervals, prioritize they're time better. Keep up the good work Dr Chatterjee your awesome!!

I wholeheartedly agree that this is a tenant of success. A morning routine that includes meditation, grounding, exercise and quiet time to think and have a healthy devotional. I think we need a couple hours to do things that get us into our parasympathetic nervous system. Vagus nerve exercises are most helpful, too.

This really makes sense. Better than any reasoning I’ve encountered in the last 10 years of self development. I counted roughly 6 stressors in the first 15 minutes of my mornings alarm clock going off. All reactions to life vs creating my life.

I totally agree with getting up early is so good and having time for yourself but remember some people like myself have a sleep condition called delayed body clock which is imy DNA so it's frustrating when health experts advise everyone to get up early we must remember some of us have genetic problems

There’s a great term for this: “allostatic load”. All the little challenges to the nervous system pile up until the load tips us into varying degrees of anger, anxiety or depression. All of those are the nervous system’s response to stress (threat). Long exhale breathing can really help in those small moments of the day. ❤

I definely find I have more energy, creativity and optimism in the morning. I love everything at 5 am ! By 3pm the day is starting to wear me down. Thats when I go for a walk, then dinner and maybe some Netflix or reading.....Early to bed for a good nights sleep. I am semi retired so its easy to optimize my day.
When I worked out of the home I always walked at "lunch" time and snacked at "coffee time"

MY FAVORITE AND NR 1 PODCASTS FOR ME PERSONALY. IT'S HUGE HELP IN MY LIFE THIS DR, HIS PODCASTS AND HIS INPUT ! THANK YOU VERY MUCH INDEED DR. CHATTERJEE. YOU'RE DEFINETLY MY SALVATION AND STAR.

I love, when I go to a restaurant, to ask the waiter to ask the chef to choose my meal (within reason, like meatless) and it’s always good. Love reducing choices. And feel empathy is the best tool to use while driving. No sense fussing over someone’s poor driving or mistake. Absolutely agree that those interactions with strangers or people we see on a semi regular regular basis brings joy. It’s often hard to get a person to maintain or even allow eye contact, but when they do it’s really lovely. I’m very shy, but I force myself to say hello to a few people each day.

Love this podcasts. Keep them coming and I don't mind if they are 3 or 4 hours long. Free advice to live longer and do better. ❤️💙

I traveled across America in the late 1980's. I didn't have a schedule, or a job. But I quickly found my natural body wake and sleep routine. Yes, I am a night owl.

Every single person in the world needs to hear your words Dr Chatterjee. Thank you.