THE MORNING ROUTINE Its taken me almost 2 years but now this habit is LOCKED! The difference it makes in my day is monumental. I go from groggy and distracted - to feeling mentally sharp, motivated and ready to seize the day. 1. REHYDRATE (1min) I start with warm water to rehydrate. Allowing my digestive system to re-absorb water before I drink coffee has been key. 2. NATURAL LIGHT EXPOSURE (2-10mins) Triggers the release of cortisol (wake-up signal) “Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health.” Huberman 3. LIGHT EXERCISE (10-30mins) Regardless of what I plan on doing later in the day, a 10-20min aerobic & movement session is key to my optimal brain and body function early in the day. Swimming has the added benefit of forcing rhythmic breathing which I find very centering at the start of the day. 4. BREATHWORK & MEDITATION (10mins) I focus on being in the present moment, letting my worries and thoughts drift by, and being 100% immersed in the now. Powerful! Regular sauna use has many health benefits from cardiovascular health, to mood regulation and improved stress response. 5. COLD EXPOSURE (2-5mins) The essential last step for me. Cold exposure triggers the release of neurochemicals & transmitters (epinephrine & dopamine) that contribute to alertness, increased levels of motivation, and enhanced focus. The whole routine takes me 45mins door to door, and leaves me feeling physically relaxed, mentally sharp and highly motivated - feels amazing! There is no “right routine” just the one that works for you. Hopefully these 5 science-backed steps can be a helpful guide. Do you have a morning routine? Which of these steps are you integrating? Need some help getting into a high-octane habit? Check out our plans & program - and reach out if you need any help.