“It’s up you today to start making healthy choices. Not choices that are just healthy for your body, but healthy for your mind” ~Steve Maraboli
Staying mentally sharp can be challenging on days packed with endless meetings, tasks, and to-dos. Our brains naturally wear down under the weight of fatigue, stress, and emotional distractions. It’s even harder to concentrate when your day starts off on the wrong foot. That’s why setting a positive tone from the very beginning is key. It helps prepare your mind for the demands ahead.
Start your morning with a few simple but powerful habits: get natural light before artificial light to regulate your circadian rhythm, hydrate your body and brain, aim for 7–9 hours of quality sleep, and eat a balanced, filling breakfast. A well-rested body makes it easier to wake up feeling refreshed and ready. Drinking water first thing in the morning helps rehydrate after hours without fluids—and since your brain is about 75% water, even mild dehydration can impair cognitive function. And let’s be honest: coffee doesn’t count as breakfast. Try to eat a high-protein meal within 30 minutes of waking to stabilize blood sugar and avoid an energy crash.
Once you have built a solid morning routine, it’s time to optimize your workspace for focus. Control the temperature, ideally between 65–68˚F, to stay alert and avoid daydreaming about escaping to somewhere more comfortable. Minimize distractions, both visual and auditory. It’s fine to keep a few comforting items around, but avoid flashing lights, noisy gadgets, or oversized décor that pulls your attention away. A clean, calming environment helps your brain stay on task.
Next, learn to work with your natural rhythms. Pay attention to when you feel most energized: whether its morning, midday, or evening? Do workouts before work boost your productivity or drain you? Schedule your most demanding tasks during your personal peak hours. You can also align your workflow with your brain’s natural high focused 90-minute ultradian cycles. After each cycle, take a short break to reset and recharge. But resist the urge to scroll on your phone because social media only floods your brain with more input. Instead, step outside for a quick walk, stretch, or try a few minutes of meditation to refresh both your body and mind.
One often overlooked but powerful way to stay mentally present is by gaining control over your finances. When your financial life feels uncertain or disorganized, your brain tends to drift into stress mode, worrying about bills, debt, or future costs. That low-level anxiety can make it incredibly difficult to stay grounded in the moment. Taking small, consistent steps toward financial stability—like creating a budget, automating savings, or working with a financial expert—can bring a surprising sense of calm. When your future feels secure, your mind is free to focus on the here and now. After all, mental clarity is not just about your workspace or habits it’s also about the confidence that comes from knowing your goals are on track.
Marilyn Suey
CERTIFIED FINANCIAL PLANNER ®
Certified Plan Fiduciary Advisor®
Accredited Investment Fiduciary®
Certified Plan Fiduciary Advisor®
marilyn.suey@diamondgroupwealthadvisors.com
Marilyn Suey is a Registered Representative with, and securities and Retirement Plan Consulting Program advisory services offered through LPL Financial, a registered investment advisor, member FINRA/SIPC. Other advisory services offered through Mariner Independent Advisor Network, LLC a Registered Investment Advisor. The Diamond Group Wealth Advisors and Mariner Independent Advisor Network, LLC are separate entities from LPL Financial.CA Insurance License #0E01981
Certified Financial Planner Board of Standards Center for Financial Planning, Inc. owns and licenses the certification mark CERTIFIED FINANCIAL PLANNER ® in the United States to Certified Financial Planner Board of Standards, Inc., which authorizes individuals who successfully complete the organization’s initial and ongoing certification requirements to use the certification mark.
Marilyn is the Founder and CEO of The Diamond Group Wealth Advisors. She is a nationally recognized Financial Educator, Author, Speaker, and Wealth Manager, who you may have seen on NBC, ABC, CBS and FOX network affiliates and Yahoo News, Wall Street Journal’s Market Watch, Wall Street Select and others. Marilyn and her team at The Diamond Group Wealth Advisors have been showing business owners, healthcare professionals, and executives how to accumulate, preserve, and pass on their wealth for almost 20 years. Marilyn developed The Prosperity Blue Print , a five-step wealth planning process, that includes strategy for Wealth Accumulation, Wealth Preservation, and planning for your ideal retirement lifestyle. She founded the Savvy Women Community where she shares her wisdom and experience with like-minded women. She received an MBA from the Wharton School at the University of Pennsylvania and a degree in Applied Math and Economics from UC Berkeley. To schedule your complimentary Lifestyle Upgrade Assessment, call: (925) 219-0080 or email; marilyn.suey@diamondgroupwealthadvisors.com
