Are you running your day, or is it running you?
What Does Your Typical Morning Look Like?
Are you a self-identified morning person or more of a late riser? Do you wake up refreshed and ready to go, or is every morning a battle against the snooze button, pulling you back under until the last minute, when you realize you’re already running late and have set your entire day behind?
In this post, I’m going to share the morning routine that I’ve developed over ten years of personal growth, trial and error, and advice from professionals, psychologists, and productivity gurus.
For a long time, I really struggled with my mornings. Most days started with me snoozing my alarm until I was almost late, then rushing to get ready and start my day feeling scattered. I remember a time in my life when I might wake up at 8:00 AM but not get out of bed until 11:00. I’d wonder why I wasted half the day when I had important things I knew I should be doing. I even wrote about it in my journal: Why do I let half the day slip away like this?
This frustration led me on a quest to conquer my mornings. After hearing from experts like Tony Robbins and reading countless books on sleep, morning routines, habits, and personal productivity, I eventually put together a set of actions that consistently lead to productive mornings. This routine has helped me accomplish major goals, like running a marathon, completing an Olympic-distance triathlon, writing and publishing a book, developing a daily gratitude journaling practice, and even starting my own business in a new city where I didn’t know anyone.
So, what’s the concept behind “winning the morning” so that it doesn’t end up controlling you?
It’s surprisingly simple: it involves creating a set of habits and routines you can accomplish before your workday starts, setting you up for success.
Maybe you’ve heard the commencement speech by a Navy Admiral who says that making your bed in the morning sets you up for success because you start the day with one small win. This initial win gives you momentum, making it easier to stay disciplined with the rest of your day rather than letting distractions pull you off course.
I’ll outline what my morning looks like, then break it down into the key components so you can adapt and use them to build your own powerful morning routine.
My Morning Routine
1. Waking Up at 5:00 AM
Every day, I wake up at 5:00 AM. This isn’t just five days a week; I wake up at this time consistently, regardless of what time I went to bed the night before. My body is now on autopilot; by 5:00 AM, I’m awake and ready. When the alarm rings, there’s no struggle. I’m not groggy, yanked out of a dream, or jolted back into reality by a loud alarm.
2. The Alarm in the Hallway
My alarm (and my phone) isn’t in my bedroom. I keep it on a stand in the hallway, which forces me to get up and walk a bit to turn it off—making it impossible to hit “snooze.” Plus, this prevents the alarm from waking my wife.
3. Hydrating with Electrolytes
After getting up, I put on some clothes, head downstairs, and drink about a liter of water with electrolytes. Many people start the day dehydrated without realizing it, but your body is in need of hydration after a full night’s rest. The electrolytes help jumpstart my system, preparing my body to fully wake up.
4. Meditation and Prayer
Next, I go into my meditation room, where I sit for at least 20 minutes to meditate, or longer if time allows. I always begin with a prayer. For me, prayer is about setting my highest intentions and connecting with my purpose for the day. If you’re not religious, this doesn’t need to be a formal prayer—it can be a simple moment of setting intentions or asking the universe for guidance. The science of prayer shows that it activates your subconscious mind toward whatever aim you’re focused on.
My prayer often includes asking for wisdom, compassion, strength, guidance, and intuition to handle whatever the day may bring. I ask for the strength, capacity, and willingness to meet whatever challenges I need to face. This part of my morning routine is essential for grounding me, and it’s something I’ll expand on in another blog post. The point is to set a clear purpose before diving into the day’s tasks.
I follow a specific meditation technique taught by a knowledgeable instructor. If you’re curious, look into “heart rate variability resonance” as a way to connect more deeply with your awareness and inner self.
5. Exercise
After meditation, I get in a workout—whether it’s running, biking, swimming, weightlifting, or push-ups. Every morning, without fail, I exercise. I aim for at least 45 minutes, and the goal is to sweat. Sweating is a sign of real exertion; for most people, a walk doesn’t count. A good workout releases endorphins and wakes up my body and mind.
6. Cold Shower
Post-workout, I jump into a cold shower—even in winter. Cold exposure is well-documented to boost energy, release dopamine, and create a feeling of alertness. Authors like Wim Hof talk about the benefits of cold exposure and how it trains the body to handle eustress, or “positive stress,” which builds resilience. The shock of cold water energizes me and reinforces my discipline.
7. Gratitude and Goal Tracking
After my cold shower, I sit down at my desk with my daily tracker sheet. I’ve customized this sheet over many iterations, and it includes sections for gratitude, goals, affirmations, and daily wins. Each morning, I write down things I’m grateful for, what would make the day great, and my daily affirmations. I also have sections for my quarterly and yearly objectives, which I look over to keep them fresh in my mind. By seeing these goals every day, I’m always aware of what I’m working toward.
8. Learning Plan
Lastly, I decide on what I’ll consume for personal growth that day—whether it’s a book, a podcast, or a video. I make sure it aligns with my goals and brings me closer to achieving them. Consuming intentional content instead of random distractions helps me stay focused on my objectives.
Why This Routine Works
By the time I leave the house, I’ve accomplished more in two and a half hours than I used to accomplish in an entire day. This routine sets a positive tone and gives me momentum for whatever the day might bring. I’ll admit, there are mornings when I don’t feel like waking up, working out, or meditating—but after enough repetition, these actions become habits. Like someone quitting smoking, the hardest part is at the beginning; over time, the routine gets easier, and I start to genuinely enjoy the discipline.
I hope that sharing my morning routine inspires you to develop a routine that works for you. It doesn’t have to be exactly the same; experiment with different elements until you find what helps you start the day with purpose and productivity.
If you’d like a copy of my personal habit tracker, leave a comment below—I’d be happy to share it. Good luck on your new morning routine adventure!