Before diving into how to create an optimal day, it's important to take a look at your brain, and what makes your brain happy. At the most basic level, your brain needs 4 things in order to thrive:

The quality of food you put into your body matters. You become what you consume, literally.

• Nuts and seeds - particularly almonds, walnuts , sunflower seeds , and pumpkin seeds
• Vegetables - particularly avocados , tomatoes, sweet potatoes, carrots , and beets
• Leafy greens - particularly spinach, broccoli , celery , and kale
• Fish - particularly salmon, sardines, and tuna
• Berries  - particularly blueberries, strawberries, and acai berries
• Spices - particularly cinnamon, sage , thyme , and turmeric
• Healthy fats - particularly coconut oil and olive oil
• Dark chocolate  - one of the only foods shown to acutely boost mood, focus, and alertness, according to a University of Nottingham study
• Healthy grains - University of Toronto researchers recently determined that eating carbohydrate-rich foods like oatmeal is equivalent to a shot of glucose, a.k.a. blood sugar, injected into your brain