Emily McDonald

And I'll do it in the order that I do it.

So the first is movement.

So movement is the first M, getting up every morning and moving your body in some way, shape, or form.

I like to call it movement because it doesn't have to be a workout or exercise.

It can be as simple as stretching.

I remember when I was in my PhD and I had to be in lab super early, it was three morning sun salutations.

Like that's what I could get in.

So that's what I would do.

And it's really important, not only for waking up your body, right?

Getting the blood flowing, oxygenating your brain,

But also every single night as you sleep, your brain dumps a whole bunch of waste down into your neck through the glymphatic system.

And if you don't move your body, it just sits there.

And they've actually shown like long term that can lead to cognitive decline with age.

So yeah, and they've actually shown in this one research, I think it's a preclinical trial where if they drained that, people actually were able to get back a lot of their memories and ability to think flexibly and all that.

Yes, yeah.

So anyway, it's really important for lots of different reasons to move your body.

So that's the first M. And then, you know, especially, again, as someone with ADHD, but even not, kind of just movement, you know, boosts dopamine, it boosts endorphins, gets you feeling good on the endocannabinoid system, right?

Like these endogenous cannabinoids that we got flowing through us.

And so it's really good for setting your mood, setting your energy, getting the motivation, all that stuff.

And then after that, I kind of already mentioned, I go into mindfulness.