Chapter 1: The Journey to an Effective Morning Routine

This article is far from the usual morning routine guide. After spending over two years exploring various routines and engaging with countless discussions online, I finally discovered the ideal mix. It took an additional six months to fine-tune and systematize everything, but I’m ecstatic with the results!

The influence of this routine has been so profound that it now takes precedence in my daily life. By simply completing this routine, everything else aligns effortlessly (as you’ll see shortly).

I’m serious. This routine has consistently kept me from falling into the pit of endless scrolling and has enabled me to power through an entire week’s workload on multiple occasions. Rather than following popular trends and sharing a few clichéd habits, I will dedicate my time to conducting thorough research and providing a more insightful perspective.

This routine does not hinge on any fantastical elements. It captures, harnesses, and amplifies the natural focus and motivation of the morning—qualities that our smartphones often diminish. My productivity, health, and happiness have been completely transformed by this morning framework. I hope it can bring the same level of change to your life.

Before we delve into the details, there are a few important points to consider:

1. The effectiveness of this routine is rooted in the sequential flow of each step—each part works in harmony to enhance the overall impact. Altering this synergy can weaken the routine’s effectiveness and make it harder to stick to.
2. Skimming through this comprehensive article is not advisable. Paying close attention to the specifics, customizing it to fit your needs, and making gradual progress is just as crucial as following the steps themselves. If you can’t spare 15 minutes right now, bookmark this article for later.

This routine shouldn’t be viewed as a rigid plan; it offers flexibility and can be adapted to fit individual preferences. Modify the routine according to your lifestyle and specific needs by adjusting or personalizing certain elements. Additionally, progress at a pace that feels comfortable for you using the suggested progressions and roadmap.

The Core Components of This Routine: The 5 Essential Aspects

• Work
• Body
• Mind
• Breath
• Soul

P.S. When I refer to the Soul, I’m not talking about an ethereal essence that escapes from our physical form after death. I’m describing our internal compass, conscience, or intuition, which we commonly identify as the Soul.

In a broader context:

Kobe Bryant’s astute observations during practice showed that the mind and body can surpass work, as he noticed a subtle discrepancy in the basketball hoop. Bruce Lee’s one-inch punches and Wim Hof’s daring Arctic plunges demonstrate that our breath and mind can overcome the limits of our physical selves. The iconic stillness of Buddhist monk Thích Quảng Đức, as his body burned, exemplifies the soul's capability to rise above the mind.

Thus, the hierarchy is Soul > Breath > Mind > Body > Work. In our culture, work is celebrated while the body is neglected, the mind is stressed, shallow breathing dominates, and the concept of the soul often goes unnoticed.

Crafting a Synergistic Routine

Through a thoughtfully designed sequence, this routine activates the body, mind, breath, and soul in a specific order. This synergistic method allows each habit to build upon the last, creating a seamless flow of energy and maximizing their impact.

The Neglected Habit: Prioritizing Sleep

Quality sleep is paramount for any morning routine to succeed, no matter how meticulously crafted it may be. Our society tends to glamorize late-night endeavors, wild parties, and early morning awakenings, leading to widespread sleep deprivation.

The fallout is anything but attractive—fatigue, cloudy thoughts, irritability, hormonal imbalances, lack of focus, weight gain, hypertension, anxiety, and increased mortality risk.

Having endured two severe bouts of insomnia, I became acutely aware of the importance of sleep. I dove into optimizing my sleep and created a practical checklist for achieving restorative nights.

Energizing the Body and Heart

With a solid eight hours of sleep, you’re primed for a workout. But first, let’s cover the pre-workout routine. For me, it’s quite simple: Begin with three glasses of water to kickstart your metabolism and stimulate digestion. Then, splash cold water on your face to refresh and awaken yourself.

Next, I enjoy a salted black coffee, which combines natural caffeine and sodium for a superior boost compared to any pre-workout supplement. Pair this with an apple or banana for a quick carbohydrate source. Don’t forget to take care of any bathroom needs before diving into your workout.

To warm up your joints and release muscle tension, spend some time foam-rolling. Now we’re ready for the workout itself...

My typical weekly workout schedule looks like this:

• Monday: Muay Thai with intense heavy bag training.
• Tuesday: Gym day focused on leg power exercises.
• Wednesday: Muay Thai again, emphasizing stretching and body strength.
• Thursday: Gym day for upper body strength training.
• Friday: Intense Muay Thai training to boost overall intensity.
• Saturday: Gym day for leg hypertrophy exercises.
• Sunday: Wrap up with another leg power workout.

Before you judge this routine as too extreme, consider its intensity level.

Exercise has completely transformed my life, establishing a cherished place in my heart. You don’t need to push yourself excessively or for long durations.

Start with this progression until you reach a sustainable level:

• Level-1 (L1): Begin with a 15-Minute-Bod home workout and gradually increase from three to five days a week, adding more sets and weights as recommended.
• Level-2 (L2): Move on to Alpha Destiny’s FB-3X program at a gym.
• Level-3 (L3): After three to six months, switch to either Reddit PPL (6 or 5-day versions), Layne Norton’s 5-day PHAT, or my own four-day P.H.U.L routine.
• Level-4 (Advanced): Once you’ve consistently followed a routine for one to two years, try Lvysaur’s 5-day routine or alternate among other routines from The Aesthetic Vault. If weightlifting becomes monotonous, consider incorporating a sport or martial art.

Regardless of the level, maintaining consistent L1 workouts will yield better results than sporadic L3 efforts. Don’t let life’s demands overshadow your fitness ambitions—kickstart your mornings with exercise! It will energize you and help avoid interruptions later in the day.

For those who prefer different workout timings, consider jumpstarting your body and heart with a quick 5-minute full-body circuit. If that feels daunting, opt for a gentle 5-minute stretch or challenge yourself with a tough set of pushups—both are effective.

Jolt: Revitalizing the Mind and Energizing the Body

Engaging in physical activity raises your core temperature, speeds up circulation, and prepares you for invigorating cold showers. Among the many benefits of cold showers, the activation of the Vagus nerve stands out, enhancing feelings of joy, bringing positivity, and lowering stress.

As PMC notes, "The connection between depression, inflammation, metabolic syndrome, and heart disease may be influenced by the vagus nerve, warranting further exploration of VNS for its potential positive effects on cardiovascular, cerebrovascular, metabolic, and other physiological markers linked to depression morbidity and mortality."

While exercise can alleviate cold symptoms, subjecting yourself to a freezing shower can drain your willpower. Instead, consider transitioning gradually from hot to cold water in the shower. Start by lowering the initial temperature and increasing the speed at which you adjust the faucet.

For those opting for direct cold showers, take a deep breath and step under the cold stream without delay—prolonging the process only makes it feel colder. For more advanced techniques, explore Wim Hof’s methods involving ice immersion and cryotherapy.

Enhancing Self-Awareness

Now that your body and mind are revitalized, it’s time to explore the vast ocean of pure consciousness. For those not inclined towards spirituality, this means reaching a heightened state of self-awareness often referred to as the superconscious state.

However, relying solely on meditation won’t suffice for this achievement.

Our minds can often resemble unruly monkeys resistant to control. If you try to suppress thoughts about something as simple as the color blue, images of majestic blue whales splashing about will inevitably invade your mind. This is where breathwork comes into play.

Let’s try a demonstration: Take a deep breath, filling your belly completely. Hold that breath for two seconds before exhaling slowly. Repeat this exercise. Can you feel the calming effect? I bet thoughts of blue whales didn’t intrude during this practice.

This is the immense power embedded in each breath. Breathwork not only prepares you for meditation but also boasts numerous benefits, such as stress reduction, improved immune function, enhanced lung capacity, and detoxification.

Take action now and create the highest potential return on investment asset of your life. Thank you for spending your time—hopefully, 30 seconds or more—engaging with my story! I appreciate your comments, highlights, and support. Wishing you an extraordinary day ahead!

What Comes Next?

• Follow me on Medium.
• Explore my Top Reads.
• Audiobook Narration.

Chapter 2: Transformative Video Insights

Discover the life-changing morning routine that has helped many get ahead in their day-to-day lives.

Explore the essential elements that every effective morning routine should include to maximize productivity and well-being.