Why Mornings Matter
This is a topic I’m really passionate about, mainly because I wasn’t always someone who had a morning routine or took it seriously at all. Back at the University of Florida, I was living away from home for the first time and honestly just winging it. My mornings depended on what time my first event was… practice, training, tutoring, you name it. I hit snooze constantly and usually woke up groggy, unmotivated, and anxious.
It wasn’t until my third year that things shifted. I picked up The 5AM Club by Robin Sharma and was instantly hooked on the science and strategy behind building strong mornings. I didn’t suddenly become someone who wakes up at 5:00 a.m. every day, but I did start implementing some of the concepts right away. I stopped hitting snooze, woke up earlier, and carved out intentional time to start my day with purpose.
A morning routine isn’t about perfection or being robotic, it’s about starting your day with intention.
The Science of Starting Strong
One of the most common traps people fall into is hitting snooze. It feels harmless… “just five more minutes”… but what’s actually happening is your brain drops back into a sleep cycle. Instead of getting rest, you’re jolted awake while sliding into deep or REM sleep, leaving you groggier and less focused than if you’d just gotten up. In short, snooze steals your energy.
Light is another overlooked game-changer. Natural light is one of the strongest signals to your circadian rhythm, the internal clock that controls your sleep-wake cycle. Opening your blinds or stepping outside first thing helps regulate that rhythm, making it easier to wake up energized and fall asleep at night.
And then there’s cold exposure. Whether it’s a contrast shower, ice bath, or plunge, science shows it has a powerful effect on your brain. Neuroscientist Andrew Huberman explains that deliberate cold exposure can increase baseline dopamine levels by up to 2.5x, creating a long-lasting boost in focus, energy, and motivation. Dopamine isn’t just about feeling good, it’s what drives you to take action, stick with challenges, and stay locked in on your goals.
Wisdom from High Performers
Over the years, I’ve studied how some of the world’s top performers start their mornings. Everyone does it differently, but the common theme is the same… intention.
- Tim Ferriss talks about how morning routines reduce decision fatigue. He calls it an “algorithm for starting the day.”
- Jocko Willink wakes up at 4:45 a.m. daily, framing it as a psychological win before the enemy is even awake.
- Seth Godin starts with meaningful work before the noise of the world, saying he wants to “make sure the world didn’t break” before diving in.
- Jamie Foxx keeps it simple but powerful… connecting with people he loves and knocking out a quick workout (push-ups, sit-ups, pull-ups) before anything else.
The routines may look different, but the principle is consistent, start strong and you’ll carry that strength into the rest of your day.
My Morning Routine
I’m far from perfect when it comes to mornings, but I take mine seriously because of the difference it makes in my energy, focus, and overall happiness. My routine takes less than an hour… but the return I get from it is worth so much more.
Here’s what mine looks like:
- Wake up (no snooze)
- Make bed + open blinds
- Contrast shower (cold water exposure)
- Get outside and do some mobility & breathing exercises
- Analyze from prior day’s training/match
- Read 10–15 pages of a self-improvement book
- Eat breakfast and drink tea
This routine is built from different strategies I’ve learned and adapted to fit my own life and schedule.
Closing Thoughts
Your morning routine doesn’t need to look like mine, or Robin Sharma’s, or Jamie Foxx’s to work. The most important thing is to find what works for you. Start small. Pick one habit to anchor your mornings and build from there.
Remember, “how you begin your day dramatically sets the tone for how the rest of your day unfolds.” – Robin Sharma