The Ultimate 10 Minute Morning Routine
Over the years I've read, tried and discussed many different morning routines, ranging from routines that take 15 minutes to routines that take a good hour to get through.
Not everyone has or wants to spend so long in the morning working on a morning routine - you don't have a ton of time to spare in the office before heading in to the office or to college.
The other issue I see when it comes to morning routines is that many are quite specific.
Sure, a 20 minute morning routine geared towards fat loss is great, but if fat loss isn't your goal and you just want to increase your focus to get through the day then that isn't particularly helpful.
The 10 minute morning routine I'm about to share with you is quick and is geared towards overall health and focus.
Whether you're a school teacher or a professional bodybuilder this routine will have you starting the day feeling unstoppable.
Step 1 - Your Morning Cocktail
Time: 1 minute
Begin your routine by drinking a tall glass of filtered water containing a pinch of Himalayan sea salt and 1 tablespoon of apple cider vinegar.
Why this combination? Well, when you wake up you'll likely be in a somewhat dehydrated state so a tall glass of water is a must.
Since reading Aubrey Marcus' 'Own The Day, Own Your Life' I've been starting each morning with a cup of filtered water containing 3 grams of Himalayan sea salt.
This salt Containing 84 trace minerals our body requires as well as a great way to get dehydrated
Opt for pink Himalayan sea salt, as it comes from ancient oceanic deposits it has the benefit of additional iron content (this also gives it that pink hue).
And when it comes to apple cider vinegar...
apple cider vinegar contains acetic acid which can assists in the release of the iron present in many foods, the increased release of iron makes the nutrients in the food more readily available for oxygen-carrying hemoglobin. This in turn increases the amount of energy consumed and therefore increases the amount of weight lost.
The pectin contained in apple cider vinegar is a form of water soluble fiber (found in apples) that is believed to absorb water and fill your stomach - suppressing your appetite by giving you the illusion of feeling fuller than you actually are.
Apple cider vinegar is high in potassium, this potassium assists in balancing your sodium intake - the minimization of sodium reduces the amount of water retention present in your work, less sodium results in less water stored assisting you to lose weight and feel less bloated.
Lowering your water retention assists with getting that lean dry look and vascularity.
Other Benefits of ACV Include...
- Assists in clearing & maintaining healthy skin
- Soothes irritated skin
- Reduces muscular pain
- Alkalizes the body
Step 2 - Journal For A Couple of Minutes
Time: 3 minutes
This might sound lame and you may want to skip this step but stick with it for at least a week and you'll see the benefits... spend a few minutes just noting down in an A4 journal your thoughts on yesterday, how you can make today better and elaborate on what you want to get done today. You don't have to follow those guidelines precisely, the key is to just get a small paragraph containing your thoughts upon waking, whether they are about today or yesterday isn't overly important.
Step 3 - Take A Cold Plunge
Time: 2 minutes
Immerse your entire body (including your head) in freezing cold water - whether this be in your pool, a purpose built plunge pool or a cold shower the choice is yours.
There's no need to spend any longer than 45 seconds - 1 minute in the cold water.
Not only will this have you wide awake you'll also receive the immense benefits that've been linked to cold water therapy including reduction of depression, increased testosterone, increased discipline, improved quality of hair and skin just to name a few.
You can read more about the big benefits of cold water here.
Step 4 - Guided Meditation
Time: 2 minutes
A simple 2 minute guided meditation will do wonders for your mind - starting the day focused and free from anxiety.
Sit upright in a chair or cross your legs on the floor, whatever you find most comfortable for the couple of minutes that you're about to spend with your eyes closed while focusing on your breathing and listening to the 2 minute guided meditation track.
There isn't a be all end all track I recommend - just pick a popular 2 minute guided meditation video on YouTube.
Here's an example:
Step 5 - Caffeinate
Time: 2 minutes
Pick your poison - brew a strong black coffee or take a 200mg caffeine pill before you delve into the specifics of your day - be it heading to the library to study or packing your gym bag before a date with the iron.
Caffeine is without a doubt one of the most studied compounds out there with many of these studies backing up legitimate benefits from a dosage of caffeine around the 150mg - 200mg mark... these include:
- Enhancing your attention
- Increasing fat oxidation
- Enhances your memory
- Improves reaction time & alertness
- Improves cognitive function
Want to know more about the benefits? Check out my article here.
The 10 Minute Morning Routine Summary
Step 1 - drink a glass of filtered water with pink salt & apple cider vinegar
Step 2 - journal for a few minutes
Step 3 - take a quick cold plunge
Step 4 - perform a 2 minute guided meditation
Step 5 - caffeinate
