Hi everyone, it's Meredith, and welcome back to Mental Health Monday on The Meredith Patterson Podcast. Today I want to take you inside something deeply personal and deeply powerful:
My morning routine.
And before you think, "Oh god, another routine I'll never stick to," hear me out.
What I'm about to share is something I've refined over years of personal healing, neuroscience research, holistic wellness work, and honestly—surviving the highs and lows of a life on stage, on camera, in business, and as a mom.
This routine isn't about perfection.
It's about foundation.
It's about telling your brain, your body, and your spirit:
"You matter. You come first. You are worthy of beginning your day with love."
So let's dive in.
The second your feet hit the ground, make your bed.
This simple act instantly gives your brain a hit of dopamine — the "achievement" chemical — and signals safety, order, and readiness. Neuroscience shows that even tiny wins early in the day activate the prefrontal cortex, the part of your brain responsible for decision-making and positive momentum.
You begin your day with a win.
You teach your brain: I can do hard things easily.
Just a few minutes.
Arms overhead, side stretches, roll your shoulders, fold forward.
This wakes up your fascia — the connective tissue that literally determines how your body carries stress. When it's tight, you are tight. When it's awake, you are awake.
Stretching is self-communication.
It says:
"Body, I feel you. Let's move through this day together."
Inhale through the nose for 4.
Hold for 4.
Exhale through the mouth for 6.
Repeat this for a minute or two.
This regulates the vagus nerve and flips your body from "fight or flight" to "rest and repair."
This alone changes the entire trajectory of your mindset for the day.
This one's intimate.
Stand in front of the mirror.
Look directly into your own eyes.
Say to yourself slowly:
"I love you."
Mean it.
Let it land.
Then wink.
And smile.
Why the wink?
Because research shows that micro-expressions of playfulness reduce cortisol and increase oxytocin — the bonding hormone. And you, my love, need to bond with you.
This single moment of connection rewires old shame patterns and builds self-trust.
Sit.
Breathe.
Just be.
Neuroscience tells us that meditation thickens the gray matter in the hippocampus — strengthening emotional regulation, reducing stress, stabilizing mood, and sharpening creativity.
Ten minutes is enough to change your life.
Truly.
Before coffee, drink 8 ounces of warm lemon water.
This flushes toxins, boosts digestion, hydrates your brain, and increases clarity. Your body is 70% water — this step is like plugging yourself into a power source.
While your coffee brews:
25 pliés or squats
Countertop push-ups
Tricep dips using a chair
A little stretch
Three minutes.
No excuses.
Your body wakes up.
Your spirit wakes up.
Your confidence wakes up.
Movement produces endorphins. Endorphins tell your brain:
We are safe. We are strong. We are capable.
The moment you check your phone, you hand your peace over to the world.
Give yourself the gift of your own presence first.
Your brain deserves to wake up without comparison, noise, or cortisol spikes.
A hug — a real one — releases oxytocin and lowers stress instantly.
If you have a partner, a child, or even a pet…
hug them and breathe.
Connection is healing.
And beginning your day with love literally prepares your brain for gratitude and positivity.
A morning routine isn't about discipline.
It's about self-respect.
It's about telling your brain:
"We begin this day from love."
Try this for one week.
See how your mood shifts, how your mind clears, how your resilience grows.
And remember…
Bliss is your birthright. You deserve mornings that make you feel alive.
