win the morning, win the day, live your best life possible

Updated: Feb 28


BEEP. . BEEP. . BEEP. . BEEP. . .


For a lot of people that beeping is the first thing they hear in the morning. Some people absolutely dread turning off the alarm to get up because they would much rather sleep in. So they will repeatedly hit the snooze button for as long as possible, and before they know it, they are running late to work. This anxiety of running late usually carries over to the rest of the day with the feeling of negativity looming over them, whether they realize it or not. Others are ecstatic to turn the alarm off, and are looking forward to the chance of dominating their day. These individuals are usually the high performers with growth mindsets that are driven by tons of purpose. There is also a middle group, fluctuating between a slow start out of bed and waking up with tons of energy and purpose just depending on the day. Why is that and what makes the high performers so eager to get going? Well read on :)

Through my own personal experiences and by working closely with clients, I've found those who have a strict morning routine do significantly better when it comes to waking up with energy, purpose, and motivation. This morning routine ultimately leads to them having a very positive day in terms of working towards goals in all aspects of life like work, family, nutrition, and fitness. These positive days add up rather quickly and start to become the norm for those with strict morning routines. This is what allows these individuals to not only reach their goals faster, but also be happier in the process. These individuals are the ones living their best lives, by consistently winning their day, through winning their mornings.

Let's take it a step further. A lot of people may have a morning routine, but still wake up without a ton of energy or excitement. In other words, their morning routine is failing them in terms of moving them closer to their goals. This is why I've come up with a plan to help my clients structure their mornings. This helps them to maintain a healthy, happy mindset while consistently moving closer to their goals, and towards living their best life possible.

So what is this plan?

1. Hydration

Hydration is so important on so many levels. This is why it’s number 1 on the list. It’s vitally important to wake up your cells with some high quality water as soon as you get out of bed. I tell my clients to shoot for 8-12 ounces of water at room temp. If you want to step it up a notch, you could make a quick "Morning Cocktail"

"Morning Cocktail" 8-12 ounces room temp water 2 TBS Apple Cider Vinegar (or half a squeezed lemon) 1/8th TBS Pink Himalayan Sea Salt 1-2 drops Trace Minerals (optional)


2. Movement


Blood flow is key! Quick yoga flow, stretching, walking the dog, PT homework, etc. Anything to get your body moving, blood circulating, and help you to feel physically ready for the day ahead.



3. Gratitude

This looks different for everyone. You can practice gratitude through journaling or just thinking deeply about everything you can be grateful for. It's a great way to start your day with a positive state of mind. This is also a great chance to think about your own mortality and about how you can make your short time here on Earth count.

For those new to journaling, I suggest looking into: -> The Five Minute Journal -> Passion Planner

4. Breathing Work/Meditation/Reflection


The point here is to turn off your mind. Instead of having your mind race through your daily to-do list, and all the stress that comes with it, challenge yourself to turn it all off. Just like if you were sitting watching the cars drive by. Let it go, create space, and breathe. When you are done, reflecting on your current goals is a great way to turn your mind back on and get focused for your day.


For those new to breathing work, I suggest looking into: -> The Wim Hoff Method -> Box Breathing

For those new to meditation, I suggest looking into the following apps: -> Calm -> Headspace

5. Self Expression


Express your creativity is the name of the game here. If you like drawing, draw. If you like writing, write. If you like running, run. If you like your work, work. Doesn't have to take long but rather should find a way to express yourself in some way. For instance, I usually do a lot of my brainstorming during this period on a blank sheet of paper. It allows me to tap into the creative side of my brain that carries over to my coaching, which I always do after my routine.

This loose structure can take anywhere from 15-90 minutes and looks extremely different for everyone. Some people, including myself, have multiple morning routines based on travel and schedule. It takes some experimenting with different methods to see what works for you. Playing around with the structure of a new morning routine can also help get you excited to get out of bed since it will help you gain control over how your day starts.


Yes, I do realize that there is a lot more that goes into waking up with a ton of energy besides a simple morning routine, but it’s still a great start. Things like hormone profile, diet, sleep amount/quality, current training, stress, daily rhythm, travel, etc also play a role in how you fell upon waking up. This is why it's also important to have all your basic lifestyle guidelines in place. This is something else I work on with my clients because it helps to ensure that all those extra things are in line so you have a greater chance to succeed each day. If you feel you may need help with either getting your lifestyle guidelines aligned or structuring a morning routine, please don't hesitate to reach out to me. My inbox is always open to those who want to live their best life possible -> atoneal32@gmail.com

Also if you have any go-to morning routines or suggestions, feel free to comment below. I love hearing what works for others and am always tinkering with my own morning routine to make it even more efficient.

81 views
Contact Us
  • Facebook Social Icon
  • Instagram Social Icon
  • Twitter Social Icon
  • LinkedIn Social Icon
  • YouTube Social  Icon