Win Your Day With This Morning Routine
The world's most successful people share two common traits: they start their day early and exercise daily.
Enjoy a cup of coffee, watch the sunrise, and get your workout done.
Start your day right and you win the morning. Win the morning and that means you win the day. At least that's what Tim Ferriss says and he might be onto something. If you wake up early with a strong morning routine, you're setting yourself up for success throughout the rest of your day. You've won mentally by the feeling of accomplishment and empowerment that one experiences when you're awake before the rest of the world. You've won physically by getting your day started with a workout. It's an all around win. Now, the hard part. How do you get out of bed at 5 a.m. when sleep feels so good?
Let's start small. Maybe 5 a.m. isn't necessary. How about waking up one hour earlier than you normally do? That one hour can make a huge difference. Think about what you can do with that hour. That's enough time to workout and boost your productivity before your day really starts.
By the way, if you think 5 a.m. is crazy, consider this: many of the world's most successful people start their day even earlier. Apple CEO Tim is up at 3:45 a.m. everyday. Former Navy SEAL Commander Jocko Willink has developed a cult following on social media with his 0445 (military time) wake ups. So if you are able to push yourself to get out of bed that early, know that you're in some pretty good company.
Once you're out of bed, let's look at the routine to follow so we can win the day before the sun is even up.
The Morning Travel Routine
I've had trouble sleeping in the past when I travel, so it's important to make sure we're getting a good night sleep. Some things that I've found helpful include no caffeine after 5 p.m., complete darkness, cold temperatures, and background sounds with the app Calm. Aim for a minimum of seven hours of uninterrupted sleep.
Now that we're well rested, your morning routine should look something like what I'm about to lay out for you. Make your routine predictable. It should be mapped out ahead of time and look similar every morning.
For me, once I'm out of bed and personal hygiene is taken care of, I consume caffeine for my early morning boost. It's either a cup of black coffee or Amino Energy by Optimum Nutrition. The benefits of caffeine are more numerous than many of us realize.
This is the most important part of my morning, especially when I'm traveling. If you're like me, your days on the road are filled with things to do and exercise can easily be pushed aside or be forgotten all together. Don't let this happen. Make it a part of your daily morning travel routine.
In hotels, I prefer to knock out my early morning workouts right in my room. I set up a towel on the carpet, start with some mobility work to get going and then I do a bodyweight workout at high intensity for between 10 and 20 minutes. The benefits of high intensity workouts are well-documented and allow me to do more in less time. Outdoor workouts are great too. Go for a run or do some bodyweight training in a park. Whatever works for you, just work up a sweat. Follow your workout with a light breakfast or a protein bar and green juice.
Here's my go-to hotel room workout:
Do the below exercises as quickly as possible and record your time. Partition the reps (break them up) as necessary.
- 100 Push-Ups
- 100 Sit-Ups
- 100 Squats
- 100 Burpees
Don't have time for 100 reps of anything?
Just do 1 minute of push-ups, squats, or burpees immediately upon waking.
A 2007 study found that routinely taking cold showers can help treat depression symptoms, even more effectively than medications. Cold water triggers a wave of mood-boosting neurochemicals that will make you feel happy. It also boosts your metabolism and improves your immune, circulatory, and digestive systems. Tony Robbins swears by them and he's usually right about anything related to mornings or routines.
Morning Reads and Box Checking
With a workout and shower complete, it's time to get to work but that doesn't mean going right to emails or phone calls. I start with a quick morning read of my choice. Then, I review my to-do list for the day and start checking off boxes. Within the first hour, I've accomplished my own small victory that gets my day started the right way.
There's no stopping someone who is control of their day right from the outset. Get up earlier and you'll love how empowered and productive you'll feel. It might be a struggle at first but it will get better with time and before you know, you'll wonder how you ever slept in.
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