As a psychiatrist specializing in functional psychiatry, my mission is to support mental health using a holistic approach. Micronutrients, psychotherapy, and lifestyle changes are the pillars of my practice. Today, I want to take you through a typical day in my life, sharing how I maintain my own mental health and energy levels to show that small, intentional habits can make a huge difference.
6:30 AM: Mindful Mornings
I start my day with a simple but powerful morning routine focused on mindfulness and movement:
- Hydration First: I drink a glass of water with a squeeze of lemon. This not only hydrates me but also kickstarts my digestion and provides a dose of Vitamin C for immune support.
- Meditation: I spend 10 minutes meditating, practicing breathwork to center my thoughts. This helps set a calm tone for the day and keeps my stress levels low, an essential part of maintaining my mental well-being.
- Light Movement: Whether it’s yoga or a short walk, I include gentle movement to boost my energy levels and get my blood flowing. Physical activity increases endorphins and reduces stress—an important combination for a balanced mood.
On my Instagram profile, @georgia_brunner_md I often share quick tips on how you can create a similar morning routine for optimal mental health. Make sure to follow for daily inspiration!
7:30 or 8:00 AM: Nourishing Breakfast
I believe in the power of micronutrients for brain health, so my breakfast is nutrient-dense:
- What’s on the Plate: I typically enjoy a smoothie packed with leafy greens (rich in magnesium), berries (loaded with antioxidants), a scoop of plant-based protein powder, and omega-3-rich chia seeds. This combination fuels my brain, supports focus, and stabilizes energy levels for the day ahead.
- Supplements: I also take a high-quality B-complex vitamin and a Vitamin D3 supplement to support energy levels and mood, especially in the colder months when sunlight exposure is minimal.
For more ideas on micronutrient-rich meals, check out my Instagram highlights where I share simple recipes and meal preps designed to enhance mental clarity and well-being.
9:00 AM - 12:00 PM: Client Sessions and Work
The core of my day involves seeing clients. In my practice, I integrate micronutrient therapy and psychotherapy to provide personalized support. A few things I do to keep my focus sharp during these sessions:
- Herbal Tea Break: I take a short break mid-morning to enjoy a cup of green tea, which provides a mild caffeine boost and antioxidants for brain health.
- Breathing Exercises Between Clients: I practice a few deep breaths between sessions to stay grounded and present. This simple technique helps maintain my energy and focus throughout the morning.
12:10 PM: Lunch for Longevity
Lunch is another opportunity to nourish my body and mind:
- Balanced and Colorful: I opt for a big salad with leafy greens, grilled salmon (a great source of omega-3s for brain function), avocado (rich in healthy fats), and a variety of colorful veggies. I also add a sprinkle of pumpkin seeds for zinc and magnesium—key nutrients for stress management and energy.
- Taking Time to Eat Mindfully: I make sure to step away from my workspace and eat in a calm environment, taking deep breaths before meals to activate my parasympathetic nervous system for better digestion.
If you’re curious about how to build meals that support mental health, head to my Instagram feed where I post balanced meal ideas with explanations on how each nutrient benefits your brain.
1:00 PM - 6:00 PM: Afternoon Sessions & Self-Care
My afternoon involves more client sessions, and I take steps to keep my energy stable:
- Micronutrient Boost: Around 3 PM, I have a small snack, such as a handful of almonds (rich in magnesium) or a piece of dark chocolate (a mood booster due to its theobromine content).
- Blue Light Blocking Glasses: As I often work on screens, I should wear blue light-blocking glasses to reduce eye strain and protect my circadian rhythm, ensuring I can maintain energy and focus even during later sessions.
7:00 PM: Evening Relaxation
After a busy day, I wind down with a routine that prioritizes relaxation and quality sleep:
- Exercise or a Walk in Nature: Physical activity is essential for reducing stress and boosting endorphins. I often go for a brisk walk outside, which helps me clear my mind and reconnect with nature.
- Dinner and Magnesium Supplement: Dinner includes a source of lean protein and complex carbohydrates, like a quinoa bowl with grilled chicken and roasted vegetables. I also take a magnesium supplement, which promotes relaxation and supports restful sleep.
On Instagram, I frequently share how to structure evening meals and supplements to promote better sleep. You can find these tips on my page under the “Sleep Tips” highlight.
9:00 PM: Evening Wind-Down for Restful Sleep
Sleep is vital for optimal mental health, so I create a calming environment:
- Blue Light Cut-Off: I turn off electronics an hour before bed to minimize blue light exposure, helping my body prepare for sleep naturally.
- Nighttime Routine: I journal for 10 minutes to reflect on the day and release any lingering stress. A calming herbal tea (like chamomile) helps me relax further.
To dive deeper into sleep routines and techniques for improving your sleep quality, visit my Instagram profile where I provide step-by-step guides.
Why Routine Matters for Mental Health
My daily routine isn’t just about managing my professional responsibilities; it’s about maintaining my own mental well-being so I can show up fully for my clients. Micronutrients, mindfulness, and balanced habits keep my energy and focus consistent, allowing me to thrive in my practice and life.
If you’re interested in building your own optimal routine or want more tips on using micronutrients for mental health, follow me on Instagram @georgia_brunner_md. I share my daily habits, favorite recipes, and insights on functional psychiatry to help you achieve balance and vitality.
Start Your Own Routine!
Inspired to create your own mental health routine? Head to my Instagram page for daily tips and practical steps you can start implementing today. Don’t forget to subscribe to my blog for in-depth posts on how to optimize your mental health through micronutrients, lifestyle, and psychotherapy.