Monday

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"I belong just by being myself."

Welcome to Monday! Today, we're chatting about:

• Why you feel better in the morning

• Your gut is affecting your brain

• This chai tea latte won’t give you a sugar crash

• How to deal with autumn burnout

The Science Behind Waking Up in a Better Mood

The old advice to “sleep on it” has science on its side. A recent study found that people generally feel best in the morning, with mood declining through the day and hitting its lowest point around midnight.

Researchers at University College London tracked over 49,000 adults between 2020 and 2022. Participants received alerts at different times of day and reported how they felt. The data revealed a clear pattern: mornings brought higher well-being and mental clarity, while evenings were more likely to bring dips in mood.

Interestingly, the study noted differences depending on season and even weekends versus weekdays. Weekend mornings in particular were linked to stronger feelings of happiness and clarity.

So while it may not solve everything, going to bed and waiting until morning really can help your brain reset. Sometimes, rest and daylight are the most powerful tools for a better mood.

How Your Gut Health Shapes Your Mood

That “gut feeling” is more than an expression. Your digestive system has over 100 million nerve cells, sometimes called your “second brain,” and communicates directly with your mind through the vagus nerve. This two-way channel means stress can upset digestion, and gut health can shift your mood.

Your gut microbiome, trillions of bacteria, fungi, and viruses, helps produce chemicals like serotonin and dopamine. These regulate mood, sleep, and appetite. In fact, about 90% of your serotonin is made in the gut, not the brain. An imbalanced microbiome can leave you more vulnerable to anxiety, low mood, or stress.

The good news: diet makes a difference. Probiotic foods like yogurt, kimchi, and kombucha boost healthy bacteria. Fiber-rich fruits, vegetables, and whole grains feed them. Omega-3s from salmon or chia seeds reduce inflammation, and polyphenols from tea, cocoa, and colorful produce support brain health.

Even small daily choices, like adding fermented foods or swapping soda for tea, can help your gut and your mood stay in sync.

Iconic Fall Flavor Without the Crash

We’re crushing hard on Fall – even if the weather hasn’t caught up.

This season’s “it drink” is cozy enough for crisp mornings and refreshing over ice on still-warm afternoons. Organic Chai Tea Latte from Taylor Dukes Wellness flexes with your lifestyle.

Think your coffeehouse chai reimagined with real ingredients and zero added sugar. Plus, it’s:

• Dairy Free + Gut-friendly – With added inulin to nourish beneficial gut bacteria

• Organic + Clean – Organic spices, and no gums, fillers, or artificial junk

• Conveniently Packaged – Single-serve sticks for real life. Just add water or choice of milk!

Sip the season without compromise – festive, functional, and nourishing in every cup.

Try it now and other best-sellers at 15% off using code NOTETOSELF.

Sip Smarter This Fall

Thank you to Taylor Dukes Wellness for sponsoring Note To Self. 

How to Reset When Autumn Burnout Hits

As summer fades and fall settles in, many people feel their energy dip. The cozy season often comes with shorter days, busier schedules, and less sunlight, factors that can leave you drained. Experts call it autumn burnout, and it’s more common than you might think.

Autumn burnout shows up as exhaustion, low motivation, or irritability that rest doesn’t fully fix. Stress hormones like cortisol may rise when routines feel overwhelming, which can make it harder to sleep well. The lack of natural light and outdoor activity compared to summer also plays a role in this seasonal slump.

But small changes can help. Setting work boundaries, like stepping away from screens after a certain time, gives your mind room to recharge. Focusing on basics such as sleep, movement, and hydration makes your body more resilient against stress.

Finally, connection matters. Even a quick call or walk with a friend can buffer against seasonal fatigue. Fall doesn’t have to mean running on empty. It just takes a little extra care to find your rhythm again.

A Note From Us

Wellness Round-Up

Parting Thoughts

• ✅ True or False: False. Cooler temperatures can slow circulation and make you feel groggier when getting out of bed.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: If you’re feeling stretched thin, it’s not just you. Burnout can build slowly, especially in seasons that ask you to speed up while your body wants to slow down.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!