I often say "the first hour is the rudder for the day" I promote morning routines and evening rituals as major lifestyle consideration for ensuring my highest priority "peace of mind"

Rather than write a list of "what to dos" I thought to write "What I do and why I do it"

If you see benefits in the benefits, please feel free to adopt them.

4.30 am – 5am wake up depending on bedtime to ensure 8 hours of sleep. Here's a breakdown of my routines and the benefits for each. My morning and evening are the antithesis of each other. One to fire me up and the other to wind me down.

1. Don’t Hit the Snooze Button - Benefits: Not hitting snooze helps me wake up more alert and prevents sleep inertia, which can make you feel groggy for hours. Consistent wakeup times regulate your body’s internal clock, improving sleep quality and overall energy levels throughout the day. When I set my alarm of an evening, I disable the snooze option, so that it is not an option..

2. Make MY Bed - Benefits: Making my bed is a small, productive task that starts my day with my first sense of accomplishment. I don’t wear an Ora or any sleep monitoring device because I believe the best judge of a good night’s sleep is the state of my bed when I wake up of a morning and how I feel. Making my bed sets a positive tone, fosters discipline, and can reduce stress by creating a tidy, organized environment. At the end of the day (or the beginning in this case) who else should have to make my bed, I slept in it.

3. Weigh myself on myzone scales I like to weigh myself at “dry weight” to get perspective on my weight on the world. It’s a gentle check in that I am doing things well. It also gives me a quick check on how I am going to make food choices for the day. Generally they are the same 4 foods I eat from a high protein perspective.

4. Drink 750ml of Filtered Water with Celtic Sea Salt and Lemon Benefits: Hydration: After 8 hours of sleep, my body is dehydrated. Drinking water first thing helps kickstart your metabolism and flush out toxins. Celtic Sea Salt: Provides over 80 trace minerals, including potassium, magnesium, calcium, iron, zinc and iodine. A trace mineral is a type of mineral that the body only needs small amounts of. Despite this minimal amount required, trace minerals are essential for maintaining most bodily functions including enzyme activity, hormone production and the formation of bones and teeth. Deficiencies in any od these can lead to health problems. Also supports electrolyte balance. Lemon Juice: Rich in vitamin C and antioxidants, lemon juice aids digestion, boosts the immune system, and can improve skin health. Metal Straw. A reusable straw is environmentally friendly and avoids the chemicals in plastic. The straw itself ensures the enamel of my teeth isn’t affected by the citric acid.

5. 3 Sets of 30 Deep Breaths While Standing Barefoot on Grass. Benefits: Deep Breathing: Enhances oxygen flow, reduces stress, and improves my focus and energy levels. Voluntary influence of the nervous system and immune system, anti-inflammatory effects, decreases in flulike symptoms, improves oxygen delivery during Earthing (Grounding) Standing barefoot on grass allows your body to absorb the Earth’s electrons, which can reduce inflammation, improve sleep, and increase feelings of well-being. I am discharging negativity into the planet as well.

6. 3-Minute Cold Shower with High-Energy Music Benefits: Cold Exposure Increases alertness, improves circulation, boosts immune function, and enhances mood by triggering the release of endorphins and dopamine. Though they're part of the brain's reward system, endorphins are quickly released during a specific act, such as cold showers and exercising, to help alleviate pain and stress. In contrast, dopamine is released slowly and the mood-boosting sensation you feel after the cold shower can stay with me for up to 4 hours. Music: Listening to high-energy music also elevates my mood, increases motivation, and mentally prepares me for the day. If I have woken up with an idea that I am tinkering with I don’t listen to music and let the thought play out under pressure. The “eustress” that a cold shower puts me under prepares me for any “distress” that may come my way. With deliberate cold exposure I am safely testing myself under duress. Knowing that I have the ability to endure this is a perfect primer for the small stuff that used to annoy me. Sunscreen: My moisturiser contains SPF 30+ which keeps me looking younger and protects me from melanomas. It is another mnemonic for me, as everything else I do is preventative as well.

7. Turn on my coffee machine and read my “as if now” letter. Double Shot Espresso, which I smell intensely as it is poured Benefits: A double shot of espresso provides a quick boost of caffeine, enhancing alertness, concentration, and physical performance. It also signals the start of a productive day. The smelling of the coffee is to utilise my retro nasal olfactory system which is directly linked to memory and memory retention.

8. Journal 2 x A4 Pages Benefits: Journaling helps to clear my mind, organize my thoughts, and reflect on my goals. Writing regularly can reduce stress, increase selfawareness, and improve mental well-being. It can help you identify priorities and set intentions for the day. I write the time, date and day of the week it is at the top of each page, and I sign off my journal with “I believe something wonderful will happen for me today” then I go about looking for that wonderful all day long. I start my journaling with the words “My wonderful from yesterday was…” which starts me off positively and stops me starting with a whining or complaining. “Thinking is the soul talking with itself” Plato

8a. Examine my Calendar and Write a To-Do List as I journal. Benefits: Organization: Creating a to-do list helps me prioritise tasks, manage time effectively, and reduce the chance of forgetting important responsibilities. Preparedness: Reviewing my calendar ensures I am aware of any appointments or deadlines, allowing me to plan my day more efficiently and gain perspective on the day. I fill in the palm card as ideas or to dos come to mind throughout my journaling and I carry this card around with me ticking off the list as I go about my day. “If you’re feeling listless, write a list”

8b. Highlight the Worst Task First Benefits: Tackling the most challenging task first, also known as "eating the frog," ensures that I address the most stressful or challenging part of my day when my energy is highest. This reduces procrastination and boosts productivity. I have a metal frog that I keep on a spirit level on my kitchen window, which I look at every morning while drinking lemon salt water. I check my spirits and work out the “worst task” frog” pretty quickly. I have another metal frog that I lift up to get my keys as I leave the house to remind me of what the number one thing I have to do is. Sometimes it might even be to call my Mum. This isn’t the worst of course because I love my mother, but it would be the worst thing ever if she were to not wake up that day and I hadn’t called her when I could have. Memento Mori.

9. Meditate for 10 Minutes Benefits: Meditation helps calm the mind, reduce stress, and improve focus. Regular practice enhances emotional stability, increases mindfulness, and promotes mental clarity, setting a peaceful tone for the rest of the day. It builds new neural pathways and allows the mind to handle unexpected things. I liken it to adding extra laneways to a bridge so that the traffic can flow more smoothly.

10. Read for 15 Minutes Something Intelligent and Challenging. Benefits: Reading something intellectually stimulating in the morning can enhance cognitive function, improve critical thinking skills, and provide new insights or knowledge. It also sharpens focus and primes my brain for problem-solving throughout the day. Personally, I ensure I teach someone whatever I have learned from this reading within the next couple of hours so that I retain it. To teach is to learn twice.

11. Watch the sunrise. This is a must-do for me. Benefits: Watching the sunrise regulates circadian rhythms Exposure to natural light, especially in the early morning, helps regulate your circadian rhythm, the internal body clock that dictates your sleepwake cycle. Morning sunlight triggers the production of serotonin, a neurotransmitter that keeps me awake and alert during the day and converts to melatonin in the evening to promote sleep. Regular exposure to morning light can improve sleep quality by helping you fall asleep more easily at night and wake up more refreshed. Morning sunlight exposure increases serotonin levels in the brain, which is associated with improved mood and a sense of well-being. This can help reduce symptoms of depression and anxiety, particularly in individuals prone to seasonal affective disorder (SAD). The peacefulness and beauty of a sunrise can also promote relaxation and reduce stress. This quiet, reflective time is a form of mindfulness, helping to lower cortisol levels, the hormone associated with stress. Sunlight is a natural source of vitamin D, which is synthesised by the skin when exposed to UVB rays. Vitamin D is essential for bone health, immune function, and overall well-being. Watching the sunrise allows for safe sun exposure, typically with lower UV intensity, reducing the risk of skin damage. The natural increase in cortisol levels in the morning is enhanced by sunlight exposure, helping to wake me up and improve alertness. This can lead to better focus, cognitive function, and productivity throughout the day. Early morning sunlight is less intense and less likely to cause eye strain than midday sunlight. Exposure to natural light during this time can support healthy eye function and reduce the risk of myopia (nearsightedness), particularly in children and young adults. Watching the sunrise involves going outside, which encourages light physical activity, such as walking or stretching. This gentle movement can help wake up the body, increase blood circulation, and enhance overall physical health.

I plan my morning to capitalise on the sunrise, including going outside or walking to the beach to watch the sun rise over the ocean.

“With every rising of the sun, consider your life as just begun” Ella Wheeler Wilcox.

Spending time outdoors and connecting with nature has been shown to reduce stress, lower blood pressure, and enhance mental clarity. The experience of watching a sunrise can foster a sense of awe and appreciation for the natural world, contributing to emotional and spiritual well-being. A simple sun rise can be all the spirituality you need each day (that and watching the sun set) Early morning light exposure helps balance hormones by regulating the production of cortisol, melatonin, and serotonin. This balance supports better sleep, mood stability, and overall endocrine health. The quiet, still moments of a sunrise provide an opportunity for mindfulness and reflection. This practice can improve mental clarity, reduce anxiety, and foster a positive mindset to start the day. Regular sunlight exposure supports vitamin D production, which plays a critical role in immune function. Adequate vitamin D levels help protect against infections and inflammatory diseases. Watching the sunrise is a simple yet powerful practice that can improve your physical and mental health. The combination of natural light, fresh air, and a moment of calm can set a positive tone for the rest of your day. “The best six doctors anywhere, and no one can deny it, are sunshine, water, air and rest, exercise, and diet,” Wayne Fields.

12. Exercise for 45 Minutes Benefits: Morning exercise boosts endorphin levels, enhances mood, improves cardiovascular health, and increases energy levels. It also jumpstarts metabolism and can improve focus and productivity throughout the day. My training routines are full body workouts or weighted walking. I make sure I complete 20 sets per muscle group across the course of the week. I walk for an hour with a 20kg deadball in a backpack at least twice a week. I walk every day for at least 30 minutes as a rule. “No great thought was ever conceived without walking” Nietzsche

13. Sauna for 30 Minutes, Stretch, and Pray Benefits: Sauna promotes relaxation, detoxifies the body through sweating, improves circulation, and can aid muscle recovery after exercise. On heavy weights days I don’t drink water in the sauna for 30 minutes to extend the training stimulus and the passive dehydration stimulates greater blood volume improvements, by decreasing oxygen at the level of the kidneys to stimulate more red blood cell production and a natural increase in plasma volume so it’s a blood volume expander which improves muscle metabolism. Stretching, increases flexibility, reduces muscle tension, and improves blood flow to muscles. Some days I read smart literature in the sauna as well, and some days I meditate in the sauna. It depends on how much of a break I have before my first coaching client. Praying offers a moment of spiritual reflection, gratitude, and mental peace, which grounds me and provides a sense of purpose. It is also a verbal articulation of my goals and promotes an attitude of gratitude. When I pray for what I have, what I don’t have disappears. When I pray for what I don’t have, what I do have disappears…

14. ACTION STATIONS – GET TO WORK! Benefits: With a well-structured and intentional morning routine, I start my workday feeling energized, focused, and prepared, which can significantly enhance my performance and productivity. This comprehensive routine optimises my mental, physical, spiritual, social, financial, family, business and romantic health. My physical health, mental clarity, and emotional well-being sets a powerful foundation for winning the day.

My Evening Ritual

My bedtime is between 8.30pm and 9pm depending on rise time to ensure 8 hours of sleep.

Here's a breakdown of my rituals and the benefits for each. I try to ensure I see the sunset whenever possible and the benefits are the same as they are for the sunrise, yet in reverse, they start the wind down process. If I miss the sunset, I will spend time moon gazing if possible as well.

1. Eat Dinner at Least 2 Hours Before Bed Benefits: Eating dinner at least two hours before bed gives my body ample time to digest food, which can prevent discomfort and indigestion during sleep. This practice can also help regulate blood sugar levels and improve the quality of your sleep by reducing the likelihood of acid reflux or heartburn.

2. Take Magnesium 1 Hour Before Bed Benefits: Magnesium is known for its calming effects and helps to promote relaxation and better sleep. It supports muscle relaxation, reduces stress, and enhances the quality of sleep by regulating neurotransmitters that calm the nervous system. Taking it an hour before bed allows time for it to be absorbed and start working.

3. Dim Lights 1 Hour Before Bed & Digital Detox Benefits: Dimming lights an hour before bed helps signal to your body that it’s time to wind down. Lower light levels stimulate the production of melatonin, the hormone responsible for regulating sleep-wake cycles. This practice helps me fall asleep faster and enjoy deeper and more restorative sleep. I use little floor lights that are sensor activated which I have in each room in my house. Refraining from using all electronic devices, such as smartphones, tablets, computers, and TVs, significantly benefits your physical and mental health. Electronic devices emit blue light, which can interfere with the production of melatonin, the hormone responsible for regulating sleep. By avoiding screens before bed, you allow your body to produce melatonin naturally, helping you fall asleep faster and experience deeper, more restful sleep. A digital detox helps reinforce your body’s natural circadian rhythm, leading to more consistent sleep patterns and better overall sleep quality. Constant exposure to digital content, especially social media or workrelated communications, keeps your mind engaged and stressed. Taking a break from screens allows your mind to unwind, reducing stress and anxiety, which contributes to a more peaceful night’s sleep. Digital devices often bombard you with information, which can be overwhelming and lead to cognitive fatigue. A break from this stimulus helps your brain to relax and reset. Stepping away from digital devices allows my brain to clear out the constant stream of information, leading to better mental clarity and focus. This helps me wake up feeling more refreshed. Without the distraction of screens, your mind is free to wander, which always creative thinking and problem-solving abilities. A digital detox before bed provides an opportunity to spend uninterrupted quality time with loved ones. Engaging in face-to-face conversations or simply enjoying each other’s company can enhance emotional connections. Social media and news can sometimes expose you to negative or stressful content right before bed, which can impact your mood and sleep. Avoiding digital devices helps protect your mental health by reducing exposure to potentially distressing information. I set my morning alarm at this time and disable snooze option and then place my phone next to my frog with my keys in it. This ensures I don’t take my phone into the bedroom. “Before machines all we had for entertainment was relationships”

4. Drink a Cup of Chamomile Tea 30 Minutes Before Bed Benefits: Chamomile tea is a natural sedative that can help reduce anxiety and promote relaxation. Drinking it 30 minutes before bed prepares my body and mind for sleep, making it easier to drift off. It’s caffeine-free and gentle on the stomach, adding to its sleep-inducing properties. Given it is hot, I sip it rather than drinking a glass of water before bed and this ensures I don’t have to get up in the middle of the night to pee.

5. Check my “TA DA” list Benefits: My last little endorphin hit of the day is to see my to do list turned into my “ta da” list. I feel a sense of magic having accomplished so much from the day. There are so many things we get done each day without giving ourselves credit for them.

6. My preset alarm goes off 15 Minutes Before Bed to Prepare for the Morning Routine Benefits: It takes just as much discipline to go to bed early as it does to get up early. Setting an alarm to prepare for my morning routine helps me stay organized and reduces stress in the morning. By laying out my workout clothes, setting up the coffee machine, and picking my cold shower song, I eliminate decision-making in the morning, allowing for a smoother, more efficient start to my day. This also reinforces a sense of control and preparedness, contributing to a restful sleep. “The man who puts the finishing touches on each day, is never short of time” Seneca

7. Take a Hot Shower 5 Minutes Before Bed Benefits: A hot shower before bed helps relax my muscles, reduces tension, and lower my body temperature as you naturally cool down afterward. This drop in body temperature signals to your body that it’s time to sleep, making it easier to fall asleep quickly and improving sleep quality.

7a. Cool the Room Before Entering Bed Benefits: A cooler room temperature, ideally between 15-19°, is optimal for sleep. Cooling the room before bed helps your body maintain a lower core temperature, which is essential for initiating sleep. It also makes your sleep environment more comfortable, reducing the likelihood of waking up during the night due to overheating.

8. Read Light Material, Such as Fairy Tales, in Bed Benefits: Reading light, non-stimulating material like fairy tales helps my mind unwind and transitions me into a state of relaxation. It distracts from any lingering stress or worries from the day, creating a peaceful mental environment conducive to sleep. The simplicity and predictability of fairy tales also prevent overstimulation.

9. Think of 3 things I am sincerely appreciative of from the day as I practice the physiological sigh. Benefits - I sign off my morning journaling with “I believe something wonderful will happen for me today” As I drift off, I think of what my wonderful was and 3 things I am really grateful for as I breathe deeply and relax. This evening routine is designed to promote relaxation, prepare my mind and body for rest, and set the stage for a successful morning.

By following these steps, you’re optimizing your chances of falling asleep easily, staying asleep, and waking up refreshed and ready for the best tomorrow.

Be well.

DL

"It is well to be up before daybreak, for such habits contribute to health, wealth, and wisdom."

Aristotle