Rise and Thrive: Unlock the Power of a Winning Morning Routine

Your alarm goes off and you hit snooze a couple times.

You check your phone. Your texts and inbox are already overflowing.

Your first call is at 8:00 am and with traffic you’ll need to leave by 7:15 a.m.

No time for a workout so you’ll probably grab something to eat with your coffee when you go through the drive-thru at Starbucks.

Scenarios like this are all too familiar for Men.

You think you are in control, but the reality is your calendar, your business and other people control your schedule.

And when you don’t control your schedule, you probably aren’t in control of your health (both physical and mental).

If your morning starts anything like this, it’s time to establish a morning routine.

What is a Morning Routine?

Simply put, a morning routine is a set of actions or habits that you perform every morning to prepare yourself for the day ahead.

It’s sacred time dedicated solely to performing work on both your interior and exterior self.

It’s a way to establish structure and set intentions for the day.

A morning routine can be as simple or as complex as you want it to be, and it should be tailored to your personal needs and preferences.

What Should a Morning Routine Include?

There are many things you can include in your morning routine, but here are a few suggestions:

1. Wake up at a consistent time. Try to wake up at the same time every day, even on weekends. This will help regulate your body’s internal clock and make it easier to fall asleep at night.
2. Hydrate. Drink 16 ounces of water first thing in the morning to hydrate your body after a long night’s sleep. Add a pinch of Himalayan sea salt and the juice of one lemon to help rehydrate.
3. Journal. A good practice includes writing down your top priorities for the day, reviewing your schedule and setting your intentions (see next tip).
4. Meditate or practice mindfulness. Take a few minutes to clear your mind, focus on your breath, and set an intention for the day. One way to add meditation, even if it is only for 1 minute, is to stack it with your journaling.
5. Exercise. Whether it’s a full workout or just a few stretches, moving your body in the morning can help you feel energized and ready to tackle the day. We recommend exercising/moving in the morning so that it actually gets done and doesn’t get sacrificed on the altar of a busy day.
6. Protein. Fuel your body with a nutritious protein centric meal that will keep you feeling full and focused until lunchtime. Aim for at least 40 grams of protein and avoid anything with added sugar.
7. Practice gratitude. Take a moment to reflect on what you’re grateful for in your life. This can help set a positive tone for the day and improve your overall well-being.

How to Get Started

Starting a morning routine can seem overwhelming, but it doesn’t have to be. Here are a few tips to help you get started:

1. Start small. Don’t try to incorporate every suggestion listed above into your routine all at once. Start with one or two habits and gradually add more over time.
2. Be consistent. Try to stick to your routine every day, even on weekends. This will help establish a habit and make it easier to maintain.
3. Be flexible. Your routine should be tailored to your needs and preferences. If something isn’t working for you, don’t be afraid to switch it up.
4. Set realistic goals. Don’t try to accomplish too much in your morning routine. Set goals that are achievable and sustainable.
5. Be patient. It takes time to establish a habit, so don’t get discouraged if you miss a day or two. Keep at it, and eventually, your morning routine will become second nature.
6. Have Two Versions. Once you have around 30 days under your belt, create two versions of your morning routine. An express version that you can do in a short amount of time and your normal version. You’re more likely to perform your morning routine when you know you have options if pressed for time.

My Morning Routine (7 days a week):

• It starts the night before when I lay out my workout clothes and prep the morning coffee and water. I take a “victory lap” and jot down the wins for the day and what my top priorities are tomorrow. If I have any ideas or thoughts bouncing around in my head, I write those down. It helps settle things before going to bed.
• I wake up between 5:00 am and 5:15 am every day (my Oura ring shows only a 5 minute variance between weekends and weekdays)
• Next, I drink 16 ounces of water (1/4 tsp of Himalayan pink sea salt and the juice of one lemon is nature’s Gatorade), start the coffee and feed the dog.
• Once that is done, I’m at my desk and I start by reading some short devotionals and then review my notes from the previous day’s victory lap. I then journal about whatever is on my mind. Sometimes it’s short, other times it could be a page or two.
• Next up I put in 90 minutes or so of “deep work”. This is always fun work where I easily slip into a flow state and time flies. It might be writing content, working on my product roadmap, or doing deep research on a topic.
• By now it is usually 7:30 am or so and I head to the gym to train. All workouts are planned and recorded with specific outcomes in mind.
• Breakfast is usually a post workout smoothie made at home. A quick shower and then part 2 of my day begins, never before 9:00 am.
• What I’ve learned is this approach protects my time so that no matter what happens after 9:00 am, I’ve done my interior and exterior work for the day.

When I share this morning routine with people, I sometimes hear the response “it must be nice to have that kind of time.”

My reply: I don’t have the time, I make the time. It’s all about prioritization and focus.

In conclusion, a morning routine can be a powerful tool to help you start your day off on the right foot. By incorporating simple habits like hydrating, meditating, exercising, and setting your priorities you can improve your focus, productivity, and overall well-being. With a little patience and consistency, you can create a morning routine that works for you and helps you achieve your goals.

If you would like to review 342 morning routine interviews with bestselling authors, successful entrepreneurs, and inspiring creatives living all over the world, check out this great resource .

Below is a photo of our book mark with journal prompts if you need something to help prime the pump when you do your journaling. Note to our guys reading this: The Alpha 5 was previously known as The Big 5.

One of our original members is a member of the 2023 USA Hockey National Championship Team — Age 60+ division.

Tom Shaver (first guy on the left in the front row) joined Argent Alpha in early 2022 and followed our program to the letter.

Tom transformed his health and fitness and lives year round at a body fat under 15%. And while he is on the 60+ team, his biological age is in his 50’s (Tom, hopefully this disclosure won’t lead to a rule change).

After achieving these results, Tom was invited to join the hockey team that would become the eventual national champs.

When asked what role Argent Alpha played in returning to playing competitive hockey, Tom replied:

“It was the #1 factor. Not only was I physically ready to play, I was mentally ready for the challenge. Argent Alpha starts with mindset and it cascades to your health and fitness.”

If limiting beliefs are holding you back from becoming your best self, we have an answer.

Congrats to the 2023 National Champs from Minnesota!

I post on LinkedIn everyday . Follow me to stay up to speed on all things related to becoming Harder to Kill, including longevity, age reversal, mindset, sleep, nutrition, fitness and much more.

And if you are a Man over 50 and are ready to ditch the Dadbod and level up, fill out this and I’ll get back to you within 24 hours.

Originally published at https://hardertokill.beehiiv.com.