Exercise is not just good for your heart and your body. It also increases production of BDNF, which Dr. John Ratey in Spark: The Revolutionary New Science of Exercise and the Brain calls Miracle-Gro for your brain.

It reduces anxiety, improves mood and increases your dopamine supply, which means better motivation and attention throughout your day.

You should try to exercise at least 20 minutes a day, ideally during your morning routine. Here is Dr. Ratey’s recommendation:

“A little is good, and more is better.” The best, however, based on everything I’ve read and seen, would be to do some form of aerobic activity six days a week, for forty-five minutes to an hour. Four of those days should be on the longer side, at moderate intensity, and two on the shorter side, at high intensity.”