The Ultimate Morning Routine

Biologically, neurologically, psychologically—the morning sets the tone for the rest of the day. It sounds dramatic, but this routine has the potential to make your dreams a reality. It can increase your motivation, energy, and focus, facilitating better health.

1. Body scan. Try to wake up early, between 6-7, or whenever the sun is rising. While lying in bed, perform some Yoga Nidra and scan your body. This is a type of meditation that can assess how rested you feel and put you in a calm, relaxed mood to begin your day.

2. Hydrate, then get that morning light! Don't look directly at the sun, but make sure your eyes receive its photons for 10-30 minutes. This will help attune your circadian rhythms and signal the release of melatonin later that day so you get a good night's rest.

3. Oil Pulling. While taking in the sun's light, swish some coconut oil around your mouth. This practice can help with teeth and gum health, and draw out bacteria.

4. After you've spat the oil out and washed your mouth, brush your teeth, and have another glass of salted water.

5. Cold therapy, and breathing exercises. The Wim Hoff method activates the parasympathetic nervous system—deep breathing, along with a cold shower or ice bath yield a host of benefits, including decreased stress, stronger willpower, and improved immune function.

6. Movement. Whether it's yoga, a brisk walk, or resistance training, get your body moving and blood flowing. This has a hugely positive impact on the rest of the day, providing an energy boost that can last until the afternoon, as well as improving sleep.

7. After 90 minutes, have your coffee. When you start the day with a caffeine hit, you're likely to have an afternoon crash. But by waiting at least 90 minutes, you allow your adenosine (the molecule that makes you drowsy) to taper off and avoid the dreaded midday slump!

8. There is no hard and fast rule of when and what to eat, and everyone's biochemistry is different. Some do well with intermittent fasting, while others benefit from eating soon after they wake up. Just ensure your breakfast is healthy, filling, and nutritious.

9. Now it's time to work! If you can, avoid scrolling social media as this will put you in a dopamine deficit, and decrease your drive and motivation. After following the above steps you'll be in the perfect mind-state to tackle a mentally demanding task!

You don't have to follow this routine to a T, so feel free to customize it as you see fit. The key thing is to get your circadian rhythms attuned to the light/dark cycle of the sun. As long as you rise with the sun and receive its light, you'll be on the right track!