6 Morning Habits for Peak Performance

Updated from January 2021

Morning routines can alter how your entire day flows.

Remember when your mom asked if you got out on the wrong side of the bed?

People have written entire books on this subject as it can be a game changer for helping you reach your goals. I have been working on tweaking a morning routine that works for me for the last 17 years!

Most people avoid creating a morning routine because in their mind it equates to setting an alarm at 5:30 am or setting aside 60 to 90 minutes in an already time-pressured morning.

I am not your typical “morning person” and sleep is something that I value greatly.

I also have three active boys and a busy practice so I understand what mornings can look like in a busy household.

This is why it was important for me to create a morning routine that was realistic and achievable and I encourage you to do the same. Although the variations of morning routines that exist are limitless, one thing remains consistent - the positive impact that it will have on the rest of your day. 

My schedule varies each day through the week (some early starts at the clinic and some later in the day), but I always try to get up at the same time and adjust the length of my morning routine accordingly.

Here is what my typical morning routine looks like:

1. SET AN INTENTION/BE GRATEFUL

One of the first things I do EVERY morning is connect with the type of day I want to have by setting an intention and by thinking of something I am grateful for.

In order to do this, I think about what it is that I want to accomplish today and how I can be of service. Service could be to your family or your community. In my case, it could be to my patients, my team or my family. What you connect to is completely up to you, but it is important to set it before you get out of bed. 

I also think of something that I am grateful for – big or small.

I cycle through a list but it could be for family, my health, my team, our wonderful patients, physical things like our house, etc. These two simple acts are essential before I step out of bed.

2. MINDFULNESS

I have had the opportunity to attend multiple seminars by Tony Robbins. He once said “if you don’t have ten minutes, you don’t have a life” and to prove that 10 minutes is all you need, he developed an exercise called priming.

Priming combines breath work and mentally focusing on something you are grateful for, something that you want to work on or a goal that you may have. It is available for free online and I highly recommend that you try it and see if it is something that will work for you. 

Another meditation that I frequently use is the 6 phase meditation by Vishen Lakihani (Mindvalley).

On mornings when I have a little more time to dedicate, I turn to Dr. Joe Dispenza.

A few years ago, I attended a week-long meditation training with Dr. Dispenza and I learned how to do “open focus” meditations. If any of you are interested in learning more about the practice of open-focus meditation and its connection to quantum physics, Dr. Dispenza offers online courses and is someone I would consider an expert in this field.

For an example of Dr. Dispenza's work, I have linked one of his guided morning meditations here.

3. BREATHWORK/COLD-THERAPY

Most recently, I have returned to some breathwork training that I did with Wim Hof - “The Iceman.” This incredible man has set world records for submersion in ice water, barefoot half-marathons on ice and snow and swimming under ice water.

The Wim Hof Method (WHM) is a combination of frequent cold exposure, breathing techniques and meditation. It helps to alkalize and energize your body for the day. The cold aspect helps stimulate the immune system and balance the nervous system

You can find his technique free online, but it basically consists of a specific combination of breathing and breath holds. I usually do this in the morning and then follow it up with a cold shower or cold bath (which is a lot harder to do than a shower).

Now I’m awake!

4. MOVEMENT

On the mornings that I have a shorter morning routine, I always incorporate some stretching and/or core activation before I start my day. It’s amazing what you can do for your spine in 5 minutes!

For mornings with a little more time, I complete a full workout, do some active recovery, add some cardio or go outside and bounce on my rebounder or trampoline (yes sometimes in the winter as well).

I strongly encourage you to include some form of movement to the first part of your day. The type and amount of time is up to you, but remember that it should be something you enjoy and something that supports your personal health goals.

It is also great for your circadian rhythm to get outside for 15-20 mins first thing in the morning.

5. BREAKFAST

During the week I do intermittent fasting which means I don’t eat breakfast or consume any calories. On the days that I start early at the clinic, I won’t consume any calories until the afternoon or evening or I will have a “Bulletproof” coffee that I will sip throughout the morning. 

If you're interested in learning more about intermittent fasting, check out my blog post where I explain the benefits and how to integrate it into your routine.

On the mornings that I have more time at home, I may have breakfast if I am making it for the boys and I often eat breakfast on the weekends. My eating routine is intentionally varied as I have found that intermittent fasting works very well for my body and it allows me to keep mental focus all day so that I can focus on serving my patients, team and family.

If you need to eat something, I would suggest you consume a combination of healthy fats and proteins and avoid any simple sugars or processed carbs as this will set the tone for your eating for the rest of the day. 

6. OWN THE DAY

I never allow myself to check emails or scroll social media before I complete my morning routine and I strongly encourage you to do the same.

It will all still be there when you are finished, but I can guarantee you will be better prepared to respond to whatever is waiting for you if you take time for yourself first. 

ANOTHER MORNING ROUTINE EXAMPLE

I completed a coaching certification with Brendon Burchard, one of the world’s leading high performance coaches, and he has a very specific morning routine that lasts approximately 60 minutes. It consists of 20 minutes of reading, 20 minutes of exercise, 5 minutes of journaling, 5 minutes of verbal affirmations, 5 minutes of some type of gratitude practice or prayer and 5-10 minutes with his daily planner.

SUMMARY

My morning routine has changed over the years and I am continuously adding and changing what I do to ensure it is as beneficial as it can be. Whether you are able to dedicate 10, 30 or 60 minutes to your daily morning routine, it is important to start from where you are and ensure that it supports the goals and intentions that you currently have.

Remember, if you keep doing the same things over and over, you will continue to get the same results. Maybe this is the year you implement 1 or 2 easy changes and then watch how your days change for the better!