My Morning Routine

Over my winter break, I have dialed in a morning routine that has supercharged my wellness, energy, and focus. For a long time my morning routine was (1) hop out of bed, (2) splash my face and brush my teeth, and (3) eat. This was quick and easy, but with the extra time during winter break I wanted to try something new. Below is my new, one-hour morning routine.

First, let's talk about sleep. Sleep is the number one factor that affects your mood and energy. Additionally, sleep is the factor that enables other health and wellness practices to actually do their job. For example, if you're taking a turmeric supplement to reduce inflammation, the supplement will have zero effect if you are getting low-quality sleep and/or not sleeping enough. 

The Routine:

1. When I start the day with a warm shower, I get my blood moving. It's also nice to incorporate a cold rinse - this really wakes you up! I brush my teeth right before the shower.

2. After a long sleep and a warm shower, my face is sometimes a bit puffy. So right after my shower, I have a bowl of ice water ready to dunk my face into. This reduces some of that puffiness and also wakes me up if I didn't do a cold-rise in the shower!

3. Stretch! In the morning, especially as an athlete, I often wake up feeling sore and stiff. Stretching in the morning was a lifesaver for me. After my shower, when my core temperature has already been raised, stretching makes me feel human again. I do a full-body stretch: Hamstrings, quads, calves, hips, core, shoulders, biceps, forearms, and some funky back stretches. Once I've done all of my stretches I also like to do some pushups or light calisthenics to get the blood flowing a bit more and get a small pump on.

4. After my stretching session I put on various face and body moisturizers that bring everything together. At this point, my body is warm, my circulation is active, and my skin absorbs products more effectively. This step is less about vanity and more about maintenance - keeping my skin healthy, comfortable, and ready for the day. It also serves as a psychological “closing loop” on the physical portion of my routine, signaling that I am transitioning from preparation to execution.

5. Finally, I make and eat breakfast. This is where I fuel everything I just set up. A solid breakfast stabilizes blood sugar, improves focus, and prevents energy crashes later in the morning. I prioritize whole foods and enough protein to stay full and sharp. This is also when I have my coffee. Many people believe that coffee dehydrates you, but this is a misconception. Coffee is mostly water, and while caffeine has a mild diuretic effect, it does not outweigh the fluid intake - especially for people who drink coffee regularly. In addition to hydration, coffee has well-documented benefits: increased alertness, improved cognitive performance, enhanced physical output, and even long-term associations with reduced risk of certain diseases when consumed in moderation. 

This routine is not about perfection or optimization for its own sake - it is about starting the day with intention and momentum. By taking one focused hour each morning to invest in sleep, movement, and fuel, I set myself up to operate at a higher level for the rest of the day. My goal for this routine? To go into 2026 feeling sharp!
Location: Alexandria, VA, USA

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