Wellness executive Jamie Wood reveals the four morning routines she never forgave: “The effects I’ve noticed are significant.”

Living a healthy life doesn't always involve big changes, but rather small routines that are the secrets for our minds and bodies. Maintaining habits that reduce stress , promote concentration , and improve energy can be just as important as diet or exercise . More and more wellness experts emphasize that the key lies in how we start the day , as those first few hours determine the rest of the day.

In this context, Jamie Wood 's story is a telling example. The 43-year-old executive began her career in finance following in her family's footsteps, but in her late thirties , she suffered severe burnout . "I felt like someone had taken control of my life and turned it into a grayscale," she confessed in statements reported by CNBC . That turning point led her to become interested in the brain and to completely rethink her way of living .

From that experience, Autonomic was born, a platform focused on brain wellness that helps generate habits to reduce stress and improve mood, energy, concentration, and sleep. She defines her creation as "a personal trainer for your brain." Thanks to her work with neuroscience experts, Wood has incorporated into her life a series of routines that she considers non-negotiable and that she repeats every morning.

Jamie Wood's four morning routines

Starting the day without looking at your phone, hydrating with a very specific ritual, taking advantage of natural light , and moving around for a few minutes are the pillars of her well-being. These routines, shared by Wood at the Fast Company Innovation Festival in New York and reported by CNBC, are what she considers essential for having more energy and mental clarity.

1. No screens when you wake up : “Your first thing in the morning can significantly affect your ability to focus , stay motivated, and think clearly for the rest of the day,” she explained. “Your prefrontal cortex, the part of the brain that helps you concentrate and make decisions, is especially influenced by what you do and experience shortly after waking up.” So, spend the first 30 minutes showering, dressing, and getting ready without looking at your phone.
2. Warm water with a kick : “I boil the kettle and have a cup of warm water with a pinch of salt and a slice of lemon or orange ,” she said. In her words, “a pinch of salt or a balanced electrolyte solution (water with a pinch of salt, a hint of citrus, or a little honey) can improve cognitive function and response speed after a night of dehydration.”
3. Exposure to natural light : Going outside or sitting by an east-facing window is another key step. “ Exposing your eyes to outdoor light 30 to 60 minutes after waking up —ideally for 1 to 3 minutes, even on cloudy days— correctly sets the brain's internal clock , the circadian rhythm,” she said. She adds, “This daily habit promotes greater energy, mental alertness, and healthier sleep.”
4. Exercise, even if it's brief : Whether it's just a short walk or some stretching at home, Wood considers movement essential. “If the weather is nice, I'll go for a walk around the block,” she said. “If the weather isn't great, I'll do some gentle exercise at home.” She emphasized: “Morning exercise releases dopamine and norepinephrine , the brain chemicals for focus and motivation. This improves mood , sharpens concentration , and improves attention , memory , cognitive flexibility , and learning for hours afterward.”

These four routines are, according to Wood, her personal formula for preparing her brain before the day. “ I do all of this beforehand to prepare my brain for the day ,” she told CNBC. “ The effects I've noticed are significant .” A testament to how small habits can become big allies for a healthier, more fulfilling life.