Chapter 1: The Importance of a Structured Morning

Who wouldn't want to awaken to the beauty of a sunrise?

Photo by Dapo Oni on Unsplash

Why is it that the most crucial part of our day often lacks structure? While we diligently plan lunches, meetings, and social gatherings, our mornings frequently remain chaotic and undefined. Imagine if organizing your morning could significantly enhance your entire day!

Let me share a glimpse into my morning routine. Feel free to adopt what resonates with you and leave the rest behind.

At 4:40 AM, I get out of bed, head to the bathroom, and check in with my body—how do I feel? Is there any tightness or discomfort? This self-assessment guides how intensely I should exercise. Trusting my instincts is vital.

At 4:50 AM, I sit in front of a 10,000-lumen light that mimics sunlight (without the harmful UV rays). This helps me awaken fully and regulates my circadian rhythm. Ideally, I'd use natural sunlight, but living north of 50 degrees latitude makes this impractical at times.

While sitting, I:

• Focus on my breathing
• Write in my gratitude journal
• Spend five minutes on visualizations and affirmations to set a positive tone for the day.

At 5:15 AM, it’s time for my workout! This is undeniably my favorite part of the day. Nothing invigorates me quite like a solid workout. Here’s a brief overview of what a typical session entails:

• Warm-up: Jumping on a rebounder, resistance band exercises, and swinging a 15 lbs steel mace.
• Main Workout: I follow a push, pull, and leg rotation routine, emphasizing efficiency through supersets and minimal rest periods.

At 6:00 AM, it’s time to step outside! If my workout is my favorite part of the day, this comes in a close second. After locating my dog—who enjoys napping in unusual spots—I embark on a 30-minute walk. With a walking companion as adorable as mine, no weather can keep us indoors.

Photo of Sully by author

Twice a week, I strap on a weighted backpack for a more intense walk, which serves as an excellent cardiovascular workout.

At 6:30 AM, I take a shower—usually a cold one unless I decide to indulge in some warmth. Afterward, I spend 20-30 minutes in front of a red light panel. Initially skeptical, I have found the benefits of red light therapy to be remarkable.

In January, I was diagnosed with basal cell carcinoma, fortunately localized. After the necessary surgical removal that left me with 25 stitches on my forehead, I turned to red light therapy in March to aid collagen production and reduce scar tissue. The results have been astonishing!

Author’s screenshot

At 7:15 AM, I prepare breakfast for my children and myself before heading off to work. Although this routine may seem demanding, it has greatly enhanced my quality of life. My mood is more stable, and I feel a greater sense of control over my day.

I wake up with purpose.

Remember, find what suits you best—start small and take that first step!

Chapter 2: The Impact of Morning Routines

In this video, "Why a Morning Routine Will Make You More Successful," discover how establishing a morning routine can lead to greater success in various aspects of life.

"The Daily Routine That Changed My Life (4 Habits Most People Ignore)" explores essential habits that can transform your daily life for the better.