Unlocking My Morning Energy—A Comprehensive Routine Guide
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The Foundation of My Morning Routine
Every morning, I often hear the question, “How do you have so much energy?” The truth is, my enthusiasm isn't due to excessive caffeine or acting skills. It stems from a series of intentional habits I've developed over the years. These practices instill a sense of pride and achievement in me, which I carry throughout my day.
The Importance of Sleep
The first and most crucial element in my routine is sleep. It may seem straightforward, but getting quality sleep each night is vital for optimal performance. To monitor my sleep and recovery, I invested in a WHOOP device. This tool has transformed my understanding of recovery and health metrics. I aim for around eight hours of sleep nightly, which seems to be my sweet spot.
I make it a point to go to bed by 8:30 PM, where I read until I feel sleepy, usually around 9:00–9:15 PM. Disconnecting from screens during this time is key, but if that's challenging, at least dim your phone's brightness.
Pro Tip: Always check that your alarm is set before you sleep!
The First Moments After Waking
As Jocko Willink wisely states, “The moment the alarm goes off comes the first test.” When my alarm sounds between 5:30–6:15 AM, I strive to get up immediately. Most days, I succeed, but I occasionally succumb to the snooze button. Regardless, I resume my routine without letting it derail my morning.
Once out of bed, I make it a priority to tidy up my sleeping area. Inspired by Admiral William H. McRaven’s book, I’ve learned that making your bed can significantly impact your day. Following this, I jump into a brisk, ice-cold shower for about two and a half minutes.
This shower isn’t just for cleanliness; it’s a mental toughness exercise that sets a productive tone for my day. As discussed in my post, "Why I Eat Frogs for Breakfast," I believe in tackling something challenging first thing. Additionally, cold exposure has benefits like increased dopamine and metabolism—learn more from Dr. Andrew Huberman’s insights.
Pre-Breakfast Ritual and Exercise
Next, I head to the kitchen for a light pre-workout meal. I typically enjoy oatmeal topped with cinnamon and either banana slices or fresh blueberries. Recently, I've opted to delay my caffeine intake for an hour after waking, following recommendations from Dr. Andrew Huberman’s video on optimizing morning routines. I still enjoy my usual three cups of black coffee later in the day.
After my meal and brushing my teeth, I make my way to the gym for a bodybuilding-style workout. I typically spend around 75 minutes lifting weights and stretching, and I always make time for a short walk outside afterwards to soak up some sunlight.
Note: I prefer to save intense cardio for later in the day; I believe in the importance of not skipping it!
Post-Exercise and Cooking Breakfast
After my workout, I reward myself with a cup of coffee and prepare my main breakfast, affectionately known as “brekky.” This meal usually includes:
- An omelet made with two eggs, 92g of egg whites, 56g of deli ham, 14g of cheese, and plenty of vegetables
- Two slices of turkey bacon
- Two slices of low-calorie toast, often with avocado
While cooking, I like to listen to an audiobook on Audible, which allows me to absorb valuable information on topics I’m passionate about, such as lifestyle and mental resilience.
Once I've enjoyed my brekky and cleaned up, I dive into my workday, which I currently do remotely. I used to maintain this routine while commuting by 7:00 AM in business attire, proving that self-discipline is crucial.
Conclusion
And that’s a wrap! Now that I've shared my morning energy secrets, you're equipped to tackle your day with vigor. If you’re interested in enhancing your morning routine or have questions about my approach, feel free to reach out!
For more insights like this, consider following my work or check out my previous article, "The Golden Ticket to Freedom—Extreme Ownership."
