Morning Routine & Mindset

What time do you usually wake up, and what’s the first thing you do when you get out of bed?

I don’t use an alarm clock but I naturally wake up around 8-9am and give gratitude for my bedding. The first thing I do when I get out of bed is use a gua sha in downward motion on each side of my neck to help drainage of the toxins that are filtered into the vessels of the neck overnight. I then use a tongue scraper and take my probiotic.

Do you have any morning rituals that set the tone for your day?

I do deep breathing in bed when I wake up, do my gratitude practice, and my favorite ritual is making my DIRTEA matcha with plant milk and my special whisk or making a regular cup of tea with milk and Lion’s mane powder whisked into it.

What does a typical breakfast look like for you, and do you follow any specific nutritional philosophy?

I do not eat breakfast as I fast until 12.30. I eat 30 plant products a week, moderate amounts of good fat sources such as oily fish and avocado and small amounts of high protein sources such as Greek yoghurt and eggs. I don’t eat any smoked or processed foods. The only fruit I eat are berries and kiwis with the skin on.

Workday Structure & Neuroscience Insights

How do you structure your workday – do you follow a specific schedule or let it flow intuitively?

I work USA hours so I do admin in the morning and online meetings in the afternoon. I fit my London meetings in around this. Everyday is different as I work for myself and have a portfolio career.

Can you describe a “typical” workday? How do you balance client sessions, writing, speaking, and research?

There is no typical day – I may be filming one day and writing another, or have a mixed day of meetings online or in person mingled with some social media interaction and reading or research.

How do you manage cognitive fatigue or decision fatigue throughout the day?

I take regular breaks and do something creative or spend time in nature, either grounding or going for a walk, and appreciating all the beauty around me to shift my mindset and energy. Spending time with loved ones always boosts my energy during a long day.

What neuroscience-backed habits have made the biggest difference in your own professional life?

Time in nature for mental health, physical health and longevity benefits. The oxytocin boost from gratitude practice, quality time with my tribe, and the arts and culture, have made the biggest difference in my personal and professional life by keeping me resilient and emotionally regulated.

Wellbeing & Resilience

What role does movement or exercise play in your day?

I cannot be sedentary – I have to at least go for a walk every day but I also love yoga and Pilates.

How do you personally manage stress and protect your mental energy?

By building micro-habits into my daily life that keep me resilient. I also have very strong boundaries around my personal space and downtime and who I spend time with.

Are there any supplements or wellness products you swear by?

Magnesium bath flakes which I use 3-5 times a week as magnesium is best taken through the skin, DIRTEA functional mushroom gummies (I take one of each mushroom/flavour when I need a boost), the probiotic Symprove, and the Hydrate electrolytes by Heights.

How do you wind down in the evening and prepare for quality sleep?

I dim the lighting in my living space and have blue-light blocking bulbs in my bedroom. I leave at least 2 hours between finishing eating and going to bed as the process of digestion can disrupt sleep. I use an Oura ring to track my sleep.

Personal Philosophy & Lifestyle

How has your approach to wellbeing evolved over time – especially with your background in neuroscience and medicine?

Understanding about neuroplasticity has encouraged me to keep learning, growing and changing. I have found that 10-12 micro habits work better than large resolutions. 

What is one habit or belief that you think has the most impact on the brain’s performance?

I believe in trying to do as many of the right things as I can to be healthy but I don’t believe in getting stressed about it as stress is the biggest contributor to poor health, so I focus on building my mental and physical resilience.

Reflections & Recommendations

What’s currently on your nightstand – books, podcasts, or other sources of inspiration?

A novel, a book about art, a travel book, Diary of a CEO podcast, an organic pillow spray, various crystals and my wish list for Healf.com 

What do you wish more people understood about the connection between brain health and overall wellness?

The brain is the CEO of your body so if you eat in a brain-first way there will be knock-on benefits for the rest of your body and your hair, skin and nails.

If you had just 10 minutes a day to invest in your brain health, how would you spend it?

Meditating in nature.

What’s next for you – any upcoming projects?

My new book ‘The Signs – the new science of how to trust your instincts’ is available for pre-order now.

Follow Dr Tara on Instagram @drtaraswart