My Morning And Evening Routines That Help Me Win The Day
“Don’t just think. Don’t just talk. Don’t just dream. None of that matters. The only thing that matters is that you actually do. So: DO.” — Jocko Willink
Owning the morning is essential for me to have a successful day. I’ve been experimenting with trying different routines for the past years, and my current routine is something that has been sticking around for a while now. It’s the result of testing a lot of different things and sticking with the things that work for me.
I’m saying this because I believe that each person is different and has different preferences, so while it’s likely that you won’t copy my whole routine, it may very well be that some parts may work for you.
Cut the crap, here are my routines:
7 Step Morning Routine
- Dream Journaling
Whenever I wake up, which can be at any point, for example at 4AM or 6AM, it doesn’t matter actually, I voicerecord or write my dream in Evernote. If it’s still early I continue to sleep. The main reason for doing this is to improve chances of lucid dreaming (especially since I think I’ve been having lucid dreams since the age of eight) and some form of synchronized dreaming. Note that I usually set my phone to Airplane mode when going to bed.
- Drink 1L of lemonized water, take fish oil pills, and subsequently prepare mixed pu-er tea with green tea with coconut oil and butter
On average I sleep 6,5 to 7 hours a night. My body feels dehydrated. I need to fuel my engines and stabilize my pH level to balance things. See instructions how to prepare the mixed tea here
- Do 3 sets of Wim Hof’s breathing exercises
A key ingredient in my routine. Scientific research has shown the benefits of using Wim Hof’s method (breathing exercises, cold shower therapy, ice baths etc.). For me, this is a no-brainer. I feel great after doing this. You can follow the guided version here. The breathing exercise itself is very easy: take a deep breath in through the nose — let the air go in all the way to the belly, then breathe out through nose (doesn’t have to be too deep, according to the man himself). There’s ton of variations to this breathing exercise.
- Do 3 sets of Bhastrika Pranayama breathing exercises led by Tony Robbins
Another key ingredient. I do it right after finishing the Wim Hof’ breathing exercises. You can follow the guided version here (I usually only do the first part).
- Small visualization of the day, goals, blessings, and being grateful for something
I combine this part with the previous step. Some people call it the law of attraction, I simply call it visualization exercise where I focus on my goals and take a moment to think about what I’m grateful for.
- Write Three Things I’m Grateful For And Three Things That Would Make The Day Amazing
Journaling has given me so much peace and energy. Gratitude has helped me a lot with acknowledging the fact how lucky we are to be here. It helps me focus on the important things and cut all the crap.
- Make up my bed
A quick win which kickstarts the day: “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another.”
2 Step Evening Routine
- Take Melatonin One Hour Prior To Going To Bed
Research has shown that people diagnosed with ADHD experience sleep problems. So did I. Until I hacked it. It’s better and I can cope with it, but not always. So I take melatonin to help me get a good night rest. There’s mixed scientific research about the pro’s and con’s about taking melatonin. Do whatever feels good for you.
- Drink An Evening Cocktail Prior To Going To Bed
This has done wonders for me. This drink consists of Apple Cider Vinegar (Bragg’s recommended), Honey, Lemon and Hot Water. Drink it with a straw to prevent tooth damage (enamel). It’s been mentioned by a lot of people, for example Tim Ferriss and Seth Roberts
Why I’m doing this and the benefits I’m experiencing
Due to my ADHD and Autism I feel the need for some structure in my life. Also, because of my company which I’m busy with almost 7 days a week and there’s very little distinction between my private and work life, I need to be in top shape mentally and physically. Having done this for over a year now this is what I’m experiencing:
Feeling more present and grounded;
Feeling more clarity and way more focused;
Feeling more energetic and less tired;
Feel more positive and joyful;
Feel physically and mentally much stronger;
Decreased my blood pressure by almost 10% within 1 year (tracked almost daily)
And many more benefits, but those are more related to my goals and other habits.
You Can Easily Track Your Habits And Improve Your Discipline
Create a Google Sheet or use an app like Strides and set up some routines. You can then mark if you completed them or not to track progress, for example:
I hope you will try some of my routines and I hope they will be as beneficial for you as they are for me!