My 8-Part Morning Routine for an Optimal Life

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THINK

“The secret of your future is hidden in your daily routine.“
Mike Murdock

We freely give our time away to friends, family and colleagues but we seem to struggle to take time for ourselves.

A good Morning Routine creates a sense of accomplishment, contributes to a healthier and more fulfilling life, and sets a positive tone for the day ahead.

Creating a ritual that you complete every day that ticks all of these boxes can feel overwhelming and unrealistic.

I’ve spent over a decade tinkering with different routines that help me reset, improve my physical and mental health and increase productivity.

Today, I’m sharing my 8-Part Morning Routine which sets me up for an optimal day, along with some tips and how you can construct your own.

Let’s dive in!

1. Plan Tomorrow

The mornings start the night before.

I wake up and my schedule is already set for the day. All I need to do is execute.

This vastly reduces wasting time procrastinating and resorting to reactive work. It also gives me the best chance of working towards my goals.

At the end of each workday, I take 10-15 minutes to review how it went and set up tomorrow.

My Daily Review has 4 steps:

WWW & WNW – What Went Well & What Needs Work?
- I write down 3 things that went well for me (positive reinforcement).
- And 3 things I could have done better along with any learnings (opportunities for growth).
- Asking myself WNW has been one of my most impactful habits. I can’t tell you how annoying it is when you write the same thing over and over again. It’s highlighted and helped me improve numerous flaws.
Weekly Goals – Am I on track? What do I need to do to achieve them?
- I check in on my Weekly Goals to see if I’m on track and create tasks to get me back on track if not.
- I regularly forget my weekly goals, so I find it useful to check in daily.
Tomorrow’s Top 3 – Select the Top 3 tasks to complete tomorrow
- After looking at my Weekly Goals, I’ll review tomorrow’s calendar and select my Top 3 Tasks to complete for the day.
- If I complete these tasks, I’ll be closer to my goals and pleased with the day.
Schedule Tomorrow – Book slots to complete the Top 3 and Admin tasks
- I create meeting slots within Google Calendar to complete the Top 3 Tasks and small admin jobs.
- When there’s an actual appointment in your calendar to do X, it makes such a difference. It’s like saying you’re going to run a marathon vs. booking the event.
- I do creative work in the mornings and admin/management work in the afternoons.

I’ve found that reviewing my day helps to reset poor performance. It stops bad days turning into bad weeks, months or years.

I rarely feel energetic about setting up tomorrow, and there are days I don’t bother but guess what…

I NEVER regret doing it and I ALWAYS regret not doing it.

Planning prevents me from working on other people’s priorities, I make progress on my own and it keeps me more productive. My best work days are always the ones I’ve planned and executed on.

2. Hydrate

I wake up naturally each day without an alarm. The first thing I do, after peeing and weighing myself, is to drink a load of water.

Before going for a walk (see below), I consume a litre of water with lemon and apple cider vinegar.

The lemon is for taste and Vitamin C.
The ACV is for gut health, blood sugar regulation, appetite impression and dissolving kidney stones.

It’s also great for practical jokers who kindly offer the drink to a friend, and watch their reaction as they unexpectedly consume ACV. (I’ve heard… 😂)

3. Meditate

I’ve been meditating on and off for about 13-14 years now. I did a Mindfulness course when I suffering from anxiety and panic attacks and found it extremely helpful.

I went from feeling I was losing my mind, to gaining back control.

You feel more relaxed, more focused, and more peaceful, it improves sleep, self-awareness and resilience, lowers blood pressure, aids with pain management, and boosts the immune system and creativity.

“All men’s miseries derive from not being able to sit in a quiet room alone.” – Blaise Pascal

Meditation is simply the practice of sitting quietly alone. If that thought fills you with dread, you’ll get a huge amount from meditation.

The more stressed and anxious I feel, the more I meditate.

My current routine is:

10 mins guided meditation on the ‘Waking Up’ app (with Sam Harris).
Free 30-day trial (not an affiliate link)

Guided Meditation is a great way to start. Someone talks to you and provides prompts to bring you back to the present moment.

You don’t need an app to meditate, just a timer. There are loads of guided meditations on YouTube. I just think Sam Harris has exceptional prompts.

I used to sit in silence for 20-40 mins, which I got more value from, but I’ve found I can get most of the benefits from a 10-minute session because I’ve been doing it for so long.

If you’re new to meditation, don’t worry about time. Start with short sessions (5-10 mins) and focus on building a sustainable practice. You can play around with different types and timescales once you’ve engrained the habit.

For those REALLY reluctant. Try closing your eyes and taking 3 slow breaths. Breathe exclusively through your nose into your belly (not your chest). In for a count of 4, and out for a count of 6. I promise you, you’ll feel 10% better!

Once again, I rarely wake up and feel like doing it but like working out, I’ve NEVER meditated and regretted it.

4. Walk

As soon as the meditation timer chimes, I head outside for a walk. If the weather is bad, I’ll walk up and down our kitchen like a prison inmate.

The body and mind are inextricably linked. If you want to fire up your mind, move.

It still amazes me how many problems I’ve fixed or creative ideas I’ve come up with from going for a walk. It sets the more powerful subconscious mind free. There’s something quite magical about it.

I particularly like to walk outside because it exposes me to natural sunlight (vitamin D and setting the circadian rhythm for sleep).

It’s stimulating to expose yourself to the beautiful sights, smells and sounds of nature and when I return, I feel warm, energised and ready to tackle the day.

I currently walk for 20-40 mins.

5. Stretch

This is a fairly new habit for me. Now that I’m in my 40’s, I’m more focused on preventing physical decline.

I have a 10 and 20-minute full-body stretch routine, depending on how tight I am on time. Pun intended.

It feels uncomfortable in certain positions, but I feel 20 years younger after finishing it, and that feeling stays with me most of the day.

I do it after my walk so that my muscles are warm and I’ve had a chance to wake up.

I made my own routine up from watching Tom Merrick (’The Bodyweight Warrior’ on YouTube) but there are loads of ‘follow along’ routines online.

6. Cold plunge (3 times a week)

Around 3 times a week, I’ll go down to the local river for a 5-minute cold plunge. If I’m short on time or the weather is grotty, I’ll have a cold shower instead.

I NEVER feel like doing this and that’s the point.

There are loads of benefits to cold exposure – improved circulation, immune system, sleep, mood, brown fat activation, metabolism, reduced muscle soreness and stress.

But these are all secondary benefits to the sole reason I do it…

Mental Toughness.

Cold exposure is one of the best ways to develop resilience.

There is nothing that will take you from comfort to discomfort as quickly as cold water. You’re literally fine and then panicking in seconds.

Once the body realises you’re not in danger (20-60 seconds depending on the temperature), your body adjusts and relaxes. The hardest part is the first 20 seconds. I see so many people jump out after 5-10 seconds and they’re missing the point.

Sit in it until you’ve controlled your breathing. Then exit.

I sit in it for at least 5 minutes. I won’t allow myself to get out until I’ve gained control. I decide when I leave, not the water.

The instant you exit the water, your body is flooded with feel-good endorphins and adrenaline. You feel high on life and it lasts most of the day.

It’s not just the endorphins though…

If you can slay a cold plunge first thing in the morning, there’s NOTHING that will make you more uncomfortable during the day. You’re left with a wonderful sense of satisfaction. You did it! 💪🚿

When your body warms back up to its normal temperature you feel naturally relaxed. Things that might have previously stressed you out or bothered you, no longer matter.

I spoke to a lady in the river this morning who said doing this 3 times a week for the past 3 months has cured her depression. I’m not surprised and she’s not alone.

7. Coffee

I wait around 90 minutes before having my first coffee.

I’ve read that Adenosine (a neurotransmitter that promotes sleepiness) is still present when you first wake up. By leaving it 90-120 mins, you allow its influence to lessen and can benefit from the full effects of caffeine.

I’m not sure how true that is, but I like delaying gratification so it works for me. A hot drink is also greatly appreciated after the cold exposure.

I don’t eat breakfast. I have two cups of black coffee in the morning, which helps to suppress my appetite and cue ‘work mode’. I also enjoy the break, the taste and the ritual around it.

8. Read & Journal

I love to read. I used to read every morning for 10-30 mins but I found it too indulging. Especially when I had loads of work to do. ’The Daily Stoic’ and ‘The Daily Stoic Journal’ expose me to philosophy and reflection within a couple of minutes.

I take a couple of minutes to read today’s philosophy, followed by writing my thoughts from today’s journal prompt.

‘The Daily Stoic’ by Ryan Holiday offers 366 pages on wisdom, perseverance and the art of living. One page for each day of the year. It takes 30-60 seconds to read.

‘The Daily Stoic Journal’ is an accompanying book that prompts you to write and reflect on the topic you just read about. It again takes 30-60 seconds.

For longer form reading, I wait until the evening, when I’m travelling or working out.

Summary

My Morning Routine tends to last 90 mins in full and 60 mins when I’m pressed for time.

It’s important to highlight that I’m not a robot. There are times when I get up late, have loads of work to do and cut out certain segments of the Morning Routine. It doesn’t happen very often, but it happens.

I’ve found that I need 60 mins to ‘wake up’, and the Morning Routine is best placed to do that.

When I stick to my routine – I’m happier, healthier and more productive.
When I skip parts – I regret it and the day isn’t what it could have been.

Before the ‘But Brigade’ shows up…

“But I have kids…”
“But I already wake up early…”
“But I’m not self employed…”

…Remember, this routine was set up by me for me. Don’t compare yourself to me.

Create a routine that you can complete every day, meets your desired goals and fits within your schedule and lifestyle.

Here are some tips to consider when creating your own Morning Routine.

Creating Your Morning Routine

1. Timing

How much time can you commit every single morning?

Not just on a good day. EVERY day.

Create ideal time blocks for each activity, along with minimum thresholds.

If you’re struggling for time, get up 30-60 mins earlier.

Be honest… How much time are you spending on screens every day? (Check your phone)

Could you not dedicate 30-60 minutes of that time to growing and feeling good about yourself instead?

Many people go through life only serving the priorities of others (typically parents), and neglecting their own. If you continue to abandon your goals and desires, you’ll become unhealthy, unhappy and depressed.

When you take the time to “selfishly” focus on yourself, you’ll find more fulfilment and satisfaction. It’s here that you’re best placed the serve others.

Don’t deny your loved ones the best version of you.

Construct a Morning Routine that creates a sense of accomplishment and contributes to a healthier and more fulfilling lifestyle.

You deserve it, and so do your loved ones.

2. Consistency is Key

Consistency is the force multiplier in habit creation.

Success in anything comes down to endurance. What can you do over and over again for 10 years?

It’s better to create a 20-minute routine you keep to every day, than a 60-minute routine you do once in a while.

Set yourself up for success by creating minimum thresholds that are so easy, you can’t fail. James Clear said something that’s stayed with me regarding habit formation. If you don’t feel like doing your new habit…

Change the scope, not the schedule.

Do less of it but still do it.

Let’s take meditating as an example:

Your Goal = 10 mins
Minimum Standard = 1 min
Everyone has time to close their eyes and relax for 1 minute.

Commit to minimum thresholds for each part of your Morning Routine, and make them so easy it’s impossible to fail.

3. Universal and Unique Requirements

Morning Routines serve 2 main functions:

Growth – Help you grow and improve
Priming – Prime yourself for the day ahead

There are 3 core areas to consider for these two functions:

Energy – Movement, Exercise, Nutrition
Work – Focus, Planning, Executing
Love – Family, Self Care, Spirituality

The universal requirements of a Morning Routine are the 2 main functions and 3 core areas. We want to touch on all of them.

What we focus on and how we achieve that is unique to each of us. How I choose to improve my ‘movement’ or ‘focus’ might not be right for you.

Here are some prompts to help you check each box:

Which elements within the 3 core areas do you want to grow and improve?
- Write down activities that would help you grow in that area.
Which elements within the 3 core areas would prime you to be at your best for the day ahead?
- Consider what activities make you feel amazing.
- Be open to trying new things and reflect on the impact they have on you.

TIP: Find ‘Keystone Habits’ that cross over multiple core areas:

Exercise with friends or family (Energy & Love)
Meditate (Energy & Work)
Journal in nature (Work & Love)

4. Set the Standards

Once you’ve selected which activities you want to do each day, commit to the standard you wish to complete, along with a minimum threshold for each.

Ideal Goal
Minimum Threshold (impossible to fail)

The standards can change over time but commit to something so you know what success looks like. This is where satisfaction will come in upon completion.

There’s also nothing wrong with completing the minimum threshold. It’s a win! You kept the habit going.

If you find yourself consistently doing the minimum threshold standards, take a step back and consider why you’re doing it in the first place.

Do you need to raise your standards and get back to what you were previously doing? Or do you need to adjust the goal as it’s no longer important to you?

5. Set the Sequence

Decide what order you want to complete each step.

Mine are sequenced in an inverted ‘U’. I start and end with calm activities, with the high-energy ones in the middle.

Stretching isn’t as appealing or effective when I’m tired and stiff. It works best for me post-walk.
Meditation is more appealing and effective when I’ve just woken up.

The sequence isn’t set in stone. Play around and see what works best for you.

6. Review & Adapt

Morning Routines should constantly evolve to meet your unique requirements over time.

Keep doing the things that work and ditch the things that don’t.

Be open to trying new things and iterate as you go.

We’re seeking progress, not perfection. As long as you’re growing and feeling good, you’re on the right path.

Summary

The mornings are a sacred time that offers us an opportunity to relax, reset, improve our physical and mental health, increase productivity and create an energy that sets the tone for the day.

You’ll know you’re onto something when you start to look forward to them.

I hope this post has helped you consider how you can grow and be at your best every single day.

Start small, be consistent, scale up and see where it takes you.

Reflect and share this with someone.

ASK

“What will you commit to doing to grow and improve every day?”

“What activities prime you to be at your best for the day ahead?”

Write down what comes to mind.

TRY

Put together your own Morning Routine this week.

It hasn’t got to be complicated. In fact, I’d recommend keeping it simple.

Consider doing something that will improve you, and something that will prime you for the day ahead.

You should look forward to this sacred time.

A morning walk might be all you need. 🤷‍♂️

HIT REPLY and tell me what you’re committing to.

I read and reply to every email, and remember, I’m rooting for you.

Remember: Little by little, a little becomes a lot.

Reply to this email and share how it went for you. Let me know if you’d prefer to remain anonymous.