1. Rise Early

While waking up early isn’t a guaranteed path to success, many accomplished individuals swear by it. The morning hours provide a unique opportunity to focus on your aspirations without distractions. It’s a time for solitude, allowing you to connect with your goals.

Starting your day early can create a sense of momentum; it feels like a victory in itself. As Ryan Holiday aptly states, “The mornings are the most productive hours of the day—before the interruptions, before the distractions, before the rest of the world gets up and going too.” I maintain a consistent wake-up time, regardless of the day of the week, for two key reasons: it helps regulate my circadian rhythm and fosters the powerful habit of pursuing my dreams first thing in the morning.

2. Engage in Oil Pulling

Once I wake up and make my bed, I head to the kitchen for oil pulling. This ancient Ayurvedic practice involves swishing oil, such as organic coconut oil, in your mouth for 10-20 minutes. It’s beneficial for oral health, including teeth whitening and breath improvement, and it also aids in reducing systemic inflammation, thereby supporting overall health.

3. Journaling Practice

While oil pulling, I take the opportunity to journal using Notion, which I find more efficient than traditional pen and paper. My journaling routine consists of noting one thing I’m grateful for, jotting down random thoughts and tasks, and identifying a priority task for each of my focused work blocks. Taking a few moments in the morning to outline your key tasks can significantly boost your productivity.

4. Hydrate with Salted Water

After journaling, I rinse out the oil and hydrate with filtered water mixed with pink Himalayan salt. Proper hydration upon waking is critical, as our bodies need water to function effectively after a long night. I aim to drink about two cups to kickstart my system. As Aubrey Marcus points out, “Waking up your body with coffee is like setting off a fire alarm as an alarm clock,” and it’s vital to hydrate first.

5. Focused Work Block

With hydration complete, it’s time to dive into my deep work session. I typically reserve my first work block for writing, as this is when I feel most alert. I eliminate distractions by using noise-canceling headphones and closing my office door. Engaging in just one hour of deep work can yield more results than multiple hours of busy work. As Cal Newport emphasizes, “The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable.”

6. Morning Walk

After 90 minutes of deep work, I take my puppy for a walk, which provides vital sunlight exposure and physical activity. Morning walks enhance metabolism, improve sleep, and boost cognitive function—often as effectively as caffeine. I also utilize this time to listen to podcasts or audiobooks, allowing me to learn while I move.

7. Meditation

Once back from my walk and after tending to my pets, I sit down to meditate. Through trial and error, I’ve found that meditating at the end of my morning routine works best for me. I typically use the Waking Up app or find a guided session on YouTube, meditating for 10-20 minutes. The benefits of meditation are profound, impacting stress, anxiety, attention, and more.

By cultivating a consistent meditation practice, you can experience significant mental clarity and emotional resilience. To establish this habit, consider starting small, choosing a specific time for practice, committing to regular sessions, and utilizing supportive tools such as meditation apps.

In the words of Sam Harris, “If you can do that, you have already solved most of the problems you will encounter in life.”

Transform Your Health, One Habit at a Time

To embark on a journey toward a healthier lifestyle, consider signing up for my free weekly newsletter, Momentum. Each week, I’ll share a new habit to incorporate into your routine, explaining its importance and offering tips for easy implementation. This newsletter aims to help you create the momentum needed for a happier and healthier future.