Your Morning Routine
Early to bed, early to rise, makes a man healthy, wealthy and wise.
-Benjamin Franklin
There is a lot written and talked about when it comes to a morning routine. From Mark Wahlberg’s now infamous 2:30am start to Tony Robbins cryotherapy and Tim Ferriss fixation with tea! A great morning routine is a game changer. Your entire life re-starts each time you wake up, so by creating a positive routine, you are taking control of the way you start every day.
The great news for you is that your morning routine won’t happen in isolation. Yours will be part of an integral system for living. Simply put, your morning routine will start well before morning!
Personally, I have a challenging relationship with mornings, and I think many of us do. Bottom line, I am not a morning person.
When I was running my business, I would tend to wake up in a poor mood. The inherent stress would mean anxiety and a heaviness in my chest. As much as I would tell myself the night prior that I would be up an ‘at-em’ nice and early, the alarm would always be met with disdain on my part.
Prior to defining my morning routine, I would take that state of mind with me into my day. It was worse when I was drinking. Those Monday mornings would hit me like a brick wall; a terrifying, demanding and overwhelming wall at that!
I still struggle to get out of bed, but since defining my playbook and morning routine, I now have a failsafe method for starting every day with a calm, balanced and determined energy that has formed the foundation of what has become the most productive period of my life.
These days, the morning is by far the best time of day for me. I am at my most creative in the morning, I have great energy and a genuine excitement for the day that I never experienced prior to making these simple yet unbelievably effective changes.
Now, instead of taking a slight feeling of dread and apprehension into my day, I arrive, coffee in hand, feeling like I could take on the world!
As with everything in your playbook, you should define your morning routine to suit you. Figure out what works best for you and your circumstances. Tweak it over time and create your own foundation for greatness.
Below are some pointers!
Wake up early!
OK – Sounds annoying I know but honestly, when did anyone ever tell you that waking up late is where it’s at…maybe Ozzy Osbourne I guess? By getting out of bed at a decent time, you are starting each day with a statement of intent. You are signalling to the universe that you are serious, that you approach life with purpose. There’s a mental fillip to be had just by starting your day with that one thing.
This is harder when you are in your twenties and thirties perhaps but as with all things’ playbook, define what works. There is freedom to be had when you live life with discipline and an early start is a good example.
Hydrate
Well, it’s better than kickstarting the day with a large whiskey…Unless you happen to be Winston Churchill I suppose.
But again…seriously. I think hydration is one of the most underrated tools that could not be easier to leverage. Below are some core benefits:
- Drinking water helps to jumpstart your metabolism, making it easier for your body to process food throughout the day.
- Hydrating in the morning helps your body get rid of toxins that may have built up overnight.
- Water helps your cells generate energy, making you feel more awake and alert.
- Proper hydration promotes better cognitive function and concentration.
- Drinking water in the morning helps with digestion.
- Staying hydrated helps to maintain skin elasticity and can lead to a more youthful appearance.
- Drinking water can help curb your appetite, reducing the chances of overeating during breakfast.
Just imagine a paid for over-the-counter supplement that could credibly make the same claims! All you need to do is guzzle water.
Exercise
This for me has been a game changer. Hands down the absolute GOAT (ask your kids) when it comes to a good morning routine. It’s like a flush for the body and mind. Even if you can only manage a 5-minute power run cycle or lift, whatever it is, if you move and get the heart pumping, you will notice a massive improvement in your energy, mental state and overall health.
- Morning exercise helps increase your energy levels for the day.
- Physical activity releases endorphins, improving your mood and reducing stress.
- Exercise in the morning can increase your metabolism, helping you burn more calories throughout the day.
- Morning workouts can improve your mental clarity and focus for the day.
- Morning workouts can help regulate your sleep patterns and improve sleep quality.
- Getting your workout done early frees up time later in the day for other activities.
Mindfulness/Spiritual Practice
I was initially suspicious of this one until I listened on audible to the very excellent Tribe of Mentors by Tim Ferris. Through endless interviews with top performers in all fields, Tim discovered that one of the most common habits was some sort of daily meditation, mindfulness or spiritual practice.
With that, I decided I would include a period of meditation within my routine and I have found it to be enormously helpful. For me it has contributed to an ability to find a calmer frame of mind, a more resilient mind I would say. I find I am better able to deal with stress and I have found a level of pragmatism that comes from the quiet practice of detaching from the carousel of thoughts that typically occupy my brain.
Below are a few notable benefits:
- Practicing mindfulness helps lower stress levels, setting a calm tone for the day.
- Mindfulness can increase your ability to concentrate and stay on task.
- Starting the day with mindfulness can help regulate emotions and promote a positive mindset.
- Morning mindfulness can increase self-awareness and help you better make sense of your thoughts and feelings.
- Mindful practices can lead to clearer thinking and improved decision-making throughout the day.
- Mindfulness can help you tap into your creative side by clearing mental clutter.
- Being present and mindful can improve your interactions and relationships with others.
Gratitude
Linked to mindfulness I would say the simple process of reminding yourself of a few things you are grateful for is also a very useful mental fortifier. When you spend time feeling grateful, you leave little or no room for negativity.
Nutrition
As well as the obvious constitutional benefits, I get a mental boost when I start the day with a highly nutritious breakfast. I also work out every day and with that, for me at least, I find the reparative qualities of a nutrient dense breakfast to be great fuel.
Journaling/ Goal Setting and Review
By its nature, your playbook is a form of journaling.
Journaling helps you unlock the almighty subconscious. Without it, we tend to allow thoughts, worries, anxieties, and stresses to wash around inside our heads. By writing things down you will find that you are able to adopt a detached view on issues that may otherwise cause you to stew and lead to all manner of problems.
In my training courses I often discuss how we seem better able to give other people good advice than we are at giving ourselves that advice and positive self-talk. Journaling enables me at least to give myself better and more balanced advice. There is something about writing it down that detaches the amygdala-led thinking and promotes a less emotional, slightly detached way of looking at things. If you are bothered by something, write it down. Later in this book, I will cover a tool called ‘Fear Setting’, which is useful for removing fear but the principles are consistent with general ad-hoc journaling.
With most things that play on the mind there will be two perspectives, fear based and pragmatic. When we give others advice, it tends to be more pragmatic because we can detach from the fear that may be inherent within the person we are talking to. The same dynamic occurs through journaling.
As a note, I don’t journal every day, I will do it intermittently when I feel the need but when I do, it always seems to provide me with the rational insight I need.
- Journaling provides a safe space for expressing thoughts, emotions, and ideas.
- Writing about your feelings can help release stress and promote relaxation.
- Journaling helps you organize your thoughts, gain perspective, and make better decisions.
- Writing about your experiences promotes emotional processing and healing.
- Journaling helps you set, track, and reflect on personal goals and achievements.
- Regular writing can increase self-awareness and personal growth.
- Journaling can help sharpen memory and recall by putting thoughts and experiences into words.
- Incorporating journaling into your routine can lead to greater self-awareness, stress relief, and personal growth.
Natural Light Exposure
Studies show that exposure to natural light first thing in the morning provides huge benefits to general health including better sleep, mood, energy and even weight management. If you, like me, live in a place where natural light can sometimes be in short supply, you can also turn to alternatives such as the many light boxes available.
If you are fortunate to live in a place with good natural light, make the most of it and try and get your eyes exposed to that rejuvenating natural source in the morning. Dr. Andrew Huberman does a very good job of explaining this. Google: How Light Impacts Your Sleep and Mood: Easy Daily Tactics from Dr. Andrew Huberman for further insight.
Below are some often quite surprising benefits:
- Improved Mood: Exposure to sunlight triggers the brain to produce serotonin, a hormone associated with boosting mood and helping a person feel calm and focused.
- Better Sleep: Natural light helps regulate the body's circadian rhythm, our natural sleep-wake cycle. Morning light exposure can help ensure a healthy sleep schedule by signalling the body to wake up and be alert.
- Vitamin D Production: Sunlight is a primary source of Vitamin D, essential for bone health, immune function, and reducing inflammation.
- Improved Eye Health: Early morning light is generally softer and less intense, reducing the risk of potential harmful effects on the eyes compared to the harsh afternoon light.
- Increased Productivity: Studies suggest that exposure to natural light can increase productivity and energy, particularly for those who work indoors.
- Possible Weight Management: Some studies suggest that the timing and intensity of light exposure can influence metabolic factors and might impact weight management, though more research is needed.
Just like with any health practice, individual responses can vary. It's also important to remember that too much sun exposure, especially in the middle of the day, can have harmful effects such as skin damage and increased risk of skin cancer. Therefore, appropriate sun safety measures should always be followed.
Cold Water Dips or Swims (Cryotherapy optional if you happen to be T Robbins or live in LA!)
Cold water therapy, particularly in the morning, has been reported to have several potential benefits. Personally, I don’t go so far as a cold-water plunge but I am in the habit of turning the shower to cold for a minute or two every morning and I can absolutely attest to the refreshing and awakening benefits. By the time I am showered after my workout, having completed my routine, that final blast of cold water re-programs my mental state and I leave completely refreshed both mentally and physically.
Next stop for me is usually coffee and I am about as good to go as I think I would ever want to be. Any low-level energy or sleep induced blues are gone! My morning routine has done what I needed it to, I am primed to be at my best!
- Increased Alertness: The sudden cold exposure can stimulate the body to increase oxygen intake, heart rate and adrenaline, leading to a higher state of alertness.
- Improved Circulation: Cold water can boost blood circulation as it encourages blood to surround our organs, which can then help combat problems of the skin and heart.
- Boosted Mood and Reduced Stress: It can stimulate the production of endorphins, the body's natural painkillers and mood elevators, while also decreasing levels of uric acid and boosting levels of glutathione, an antioxidant that helps manage stress.
- Improved Muscle Recovery: Athletes often use cold water immersion for faster recovery, as it can reduce muscle inflammation and pain after intense exercise.
- Weight Loss: It may promote weight loss by activating the body's brown fat, which uses energy to keep the body warm, hence burning calories.
- Enhanced Skin and Hair Health: Cold water can tighten the cuticles and pores, which will prevent them from getting clogged. It can also make the hair appear shinier and more radiant by flattening hair follicles.
While the benefits can be enticing, it's essential to understand that individual responses to cold water can vary, and what works for some might not work for others. It's always recommended to consult with a healthcare provider before beginning any new cold-water regimen.
And finally...In case you are wondering what my morning routine looks like - see below:
- 06:00am Alarm
- 06:15am - Rise
- Huge gulp of cold water
- (Bathroom)
- Consume a green smoothie
- Vitamins: I take a few select added vitamin supplements - B12 for energy and immune system, Turmeric for joint health, Fish Oil for 'well just because really' and finally D3 because I suffer from Seasonal Affective Disorder
- Meditate for 10 to 15mins
- Journal for 5 to 10 mins (not every day) *** GST
- Eat breakfast. Typically, Oats or Scrambled Eggs with fruits such as Raspberries, Blackberries, Strawberries, Blueberries and always a Banana
- Workout - either Gym or a run. Monday Gym, Tuesday Gym, Wednesday Run, Thursday Gym, Friday Gym, Saturday Gym and Sunday Run. I do take the odd day off but not often.
Whatever you do, make it your time and make this a time to set up each day to be lived with purpose, without fear and most of all: On your terms!
*** A good discipline within your morning routine is to check in on your ‘Great Day’ definition and score yourself. I use a simple formula, ‘GST’ (not to be confused with a G&T), which stands for ‘Gratitude – Score – Tasks’. A quick reminder to be grateful, a score out of 10 for the day before and any specific important tasks that I would like to close out today. These are useful journaling headings if you are looking for a way to get started there.