Next Better Morning Routine
Build a Habit That Works When Motivation Fails
We all know motivation can be fleeting. Some days, you wake up ready to conquer the world. Other days? You hit snooze three times and drag yourself out of bed, hoping coffee will fix everything.
But here’s the secret: When motivation wanes, habits reign.
By designing a perfect morning routine, you create an automatic system that guides you through the first 90 minutes of your day—no thinking required. Your only job?
Get to the next thing.
Why 90 minutes? That's how long it takes for the sleep hormones to leave your body. You aren't fully awake yet. If you're rolling into your first meeting still half-asleep, how can you take what you do seriously
How can others take you seriously?
I’ve spent years diving into the research and the routines that are included in this routine.
My hope? You don’t have to spend so much time fumbling through it.
My promise? If you begin your own intentional morning routine, you’ll see drastic improvements in your life.
My bet? It may not be this specific routine…but you have to start somewhere. If you give this a chance, you’ll find your Next Better routine in a few weeks.
Pre-Morning Tips
Before morning ever comes, follow these to set yourself up for success.
Clear Wake-Up Time – 90 minutes before the first task required of you for someone else: meeting, focus work, driving kids to school, etc.
Set everything up the night before – Make your morning effortless. Lay out your journal, book, water, workout gear, and any supplements or essentials.
Create a clear environment – Your surroundings should make each habit obvious. Keep distractions away.
No phone or digital inputs – This is YOUR time. No news, emails, or scrolling. Trust me...if you aren't getting it done in the other 14 hours of awake time, adding another two hours isn't going to get it done. Give yourself a chance here.
90-Minute Morning Agenda
0-2 min – Wake Up & Leave the Phone
Alarm on your phone, but across the room – Forces you to get out of bed.
Turn off alarm, but leave your phone – No screens for the first 30 minutes. Protect your focus.
Start the kettle/coffee pot.
2-5 min – Hydration & Bathroom Check-In
Drink 8 oz of water with a pinch of pink sea salt – Drink this before any other beverages. Kickstarts hydration and electrolyte balance. Have a glass ready to fill up, and the salt within arm's reach.
Bathroom w/ check-in – Pay attention to digestion and overall health (gut health = whole-body health).
5-15 min – Hot Beverage & Floor Sitting
Black coffee or tea (optional) – Supports digestion and morning energy.
Sit on the floor while drinking – Improves mobility. (For more on this, read this article on Floor Sitting.)
Second bathroom break (optional) – Because...you know...coffee. (be sure to bring journal)
15-40 min – Journaling & Reading
With drink in hand, continue floor sitting, and Journal and Read.
Journaling (5-10 min):
Gratitude – Shifts to an abundance mindset.
Thoughts – Reflect, affirm, and center yourself.
Power 3 – Identify your top 3 must-do tasks.
For an easy to follow prompted journal, check out our Next Better Journal.
Read (10-20 min) – 10 pages a day. That’s 300 pages per month. Choose a book aligned with your goals. Check out our Life Curriculum article for recommendations.
Note: AFTER reading an actual book, this is where you can add reading news articles, but be VERY cautious about your sources. This should be related to making yourself better, not clickbait on the most recent reason to hate another political party. If you can’t directly use it in your work or life, AVOID IT!
40-70 min – Move Your Body
Options: Walking (rucking recommended), yoga, resistance training, bodyweight exercises.
Movement primes your body and mind for a productive day.
Want longevity and performance insights? Read Outlive by Peter Attia.
70-90 min – Shower & Get Dressed
Cold plunge (optional) – If you’re feeling bold, this can boost recovery, reset dopamine levels, and build mental resilience....but hey, it's not for everyone.
Shower & Get Dressed – You’re refreshed and ready to start the day.
Begin Your Day
Your body is primed, your mind is sharp, and you’ve already checked off several wins. You didn’t need motivation—you just followed the system.
The next time you feel off-track, remember: Success isn’t about intensity; it’s about consistency. Get to the next thing, and let your habits do the heavy lifting.