Energy Framework Part 1 - The Morning Routine

Ashley Richmond -

Hello!

Welcome to Monday!

This week will be part 1 of a special 3-part framework on improving your energy levels.

In this 3-part guide, we will cover:

  1. Morning routine to generate momentum
  2. Daily practices to create energy
  3. Evening routine to generate clarity

Importance

Energy is the foundation of everything. Without energy, everything is significantly harder:

  • Exercising
  • Eating well
  • Pursuing meaningful goals
  • Showing up in your relationships

You need energy to improve your life, which means it should be your number one priority.

This week, we’re talking about how to build a morning routine that will set you up for a high-energy day.

Implementation

The morning routine consists of 7 habits:

  1. Consistent wake time
  2. Hydration
  3. Light
  4. Movement
  5. Goal revision
  6. Planning
  7. Meditation


Wake Time

You need to get up at the same time every day.

Your body doesn’t know when it’s the weekend. And when you wake up at a different time every day, it has a really hard time keeping up.

Waking up at the same time every day will optimize your sleep quality and will make getting up early really easy.

Hydration

When you wake up, you likely haven’t had a sip of water for 8+ hours.

The first thing you need to do is have a large glass of filtered water with a pinch of sea salt or pink Himalayan salt.

Your body is 55–60% water. Hydration is crucial for optimal functioning of the body and brain.

If you want to have more energy, you need to prioritize water.

Light

Morning sunlight is the strongest circadian cue.

It’s an undeniable sign that it’s time to be awake.

Getting outside for just 10 minutes in the morning will have a huge impact on your energy levels.

You’ll optimize your circadian rhythm which will both improve your sleep and leave you feeling alert and energized.

Movement

After light, movement is the next big circadian cue.

When you wake up and exercise right away, you’re telling your body that it’s time to be awake and full of energy.

Over time, this practice will significantly boost your energy levels.

Make an effort to get some light to moderate exercise in for 10–30 minutes each morning.

Goal Revision

Now that you’ve hydrated and been outside for some sunlight and exercise, it’s time to review your goals.

Clear and motivating goals are crucial to boosting your energy levels.

It’s easy to have lots of energy when you have exciting projects to work on.

If you don’t have exciting goals, now is the time to set them.

From these goals, determine 2–3 key tasks you need to do today.

Planning

Now that you’re up to date with your goals, it’s time to plan your day.

Planning your day will boost your energy levels because you will always have a meaningful task or project to work on, and you will be clear about when and why you are doing each task.

Spend some time scheduling your key tasks into 30–60 minute blocks in your day.

Meditation

Before you sit down to start work for the day, spend some time in stillness.

Introspection is one of the most important skills you can develop. The ability to be aware of your body and mind will prepare you to handle whatever life throws at you.

Sit for 5–10 minutes. Pay attention to the sounds around you. Pay attention to your breath. Pay attention to your thoughts.

This is the end of your morning routine for energy and clarity.

You’ve built momentum.

Next week, we'll optimize your daily practices to boost your energy and crush your feelings of fatigue.

Before You Go

Whenever you’re ready, here are 4 ways I can help you:
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4. Get access to my 30 day Weight Loss Accelerator course.If you’re struggling to see results from your training and want to shed fat and create a high-energy body, sign up for the 30 day course.