My “morning” routine for maximum energy, brain power and focus

by Steven Kuo  - March 23, 2018

Some questions I often get asked are: Steven what's your morning routine? What routine can I adapt to set up my day for productivity, focus, and success?

My response is, "My morning routine started yesterday."

"What? How is that possible?"

Morning routines don’t start as you rise for the day, you start the night before to get you ready for the next day.

Today, I'm going to show how my morning routine started yesterday.

You will discover:

  • check
    My routine that will help you start the day with vigour, vitality, focus, and ready to destroy that giraffe height backlog of work.
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    The science behind why my routine works.
  • check
    How you can apply this to create your routine.

Are you ready?

I say start your morning routine yesterday because morning routines are useless without a good sleep routine.

In other words, you can force all you want to wake up energised, but unless you went to bed the previous night prepared, you are fighting a losing battle from the get-go.

Your sleep routine comes before your morning routine for three reasons:

  • 1
    You can’t think well if you are sleep deprived.
  • 2
    A morning routine isn't sustainable if you are tired. Your will of mind can only carry you so far.
  • 3
    Your morning routine won't set you up for the energy and focus you need without solid sleep foundation.

According to the National Sleep Foundation, a good sleep routine is better for your physical and mental health when you wake up in the morning. 1

So the goal of having a morning routine to set you up for a successful day can't be accomplished without the foundation of a sleep routine the night before.

When you are sleep deprived, not only do you increase your risk of numerous chronic diseases; including obesity, insulin resistance, diabetes and Alzheimer’s, you will become dumber because sleep plays a vital role in memory solidification.

Even just one night without proper sleep starts to impair your physical movements and mental focus, comparable to having a blood alcohol level of 0.10 percent. 2

24 hours' worth of sleeplessness breaks down cognitive faculties to such a degree that you'll be 4.5 times more likely to sign a false confession. 3

You're more apt to overreact to neutral events; you may feel provoked when no provocation exists, and you may lose your ability to sort out the unimportant from the important, which can result in bias and poor judgment.

Now you are convinced the importance of sleep routine. Let me share with you what I do to pave a solid foundation for my morning routine.

2 hour before bed, I change the type of work from focused work to creative work.

Creative ideas require your mind to wander and relax, to not be so rigid in your existing biases and thinking patterns. When you are getting ready for bed, this is the type of work that works best for what you need your body to do.

1.5 hour before bed, I drink my sleep concoction:

  • Apple cider vinegar

The acetic acid in the apple cider vinegar detoxes the body and improves physical recovery. 4

​​​Helps lower the body’s glucose level and increases insulin sensitivity. 5

  • Cream of Tartar

Lowers blood pressure. 6

Helps to relax muscles and nerves, as well as to promote healthy circulation and digestion. 7

  • Magnesium Threonate

Taking magnesium right before bed is better than other times of the day because it promotes better sleep. Magnesium not only relaxes muscles for more restful sleep but helps the calming neurotransmitter, GABA, in your brain. 8

It prevents insomnia which is a common symptom of magnesium deficiency. 9

  • Spirulina, Chlorella and Wheatgrass

Spirulina aids in detoxification and promote the growth of healthy bacterial flora in the intestines. 10

Chlorella dramatically reduces oxidative stress that can be caused by pollution, stress and a poor diet. 11

Wheatgrass lessens over-acidity in the blood and helps restore the body’s pH balance. 12

1 hour before bed, put away your files and turn off your laptop. During this time, you stop your work for the day and begin preparing for sleep.

30 minutes before sleep, do the HRV (Heart Rate Variability) meditation. It helps manage your energy level and to lower down your stress.

10 minutes before sleep, turn off all microwave signals since the EMF radiation activates the Voltage-Gated Calcium Channel (VGCC) which causes severe cell damage, DNA breakdown and accelerates the ageing process. 13 VGCC interference also creates a problem for your glymphatic system that activates during deep sleep to help detoxify your body from waste products accumulated. 14 Turning it off helps protect your brain from damage.

Prayer helps calm the mind and restores the spirit with purpose and calmness which allows you ready for bed.

Sleep is next, time to go to bed. Turn on binaural beats and positivity podcasts for subconscious programming.

If you do this right, sleep will then come within the next 5 minutes.

That is it. These are the things I do to help aid a better sleep routine so that when morning comes, I am well rested and ready to tackle the day ahead with vigour, vitality and focus.

Follow these steps or incorporate some of your own to these routines to better support you in a quality and well-rested sleep to ready yourself for the next day.


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Steven Kuo

Steven Kuo is an Executive Health Coach helping ambitious middle-aged men all over the world over come brain-fog and fatigue to reignite their energy and focus. Helping them become unstoppable at work and in life.

If you can't focus, feeling tired all the time, live off caffeine, plagued by mood swings, carb cravings, can't lose weight & build muscle, have depression, anxiety, panic attacks, or are prone to addictive behaviors... Steven can help.

Drop Steven a line below and jump into a FREE diagnosis call with Steven.

This is NOT a sales call because Steven will go over a detailed diagnosis of your situation and provide you with specific actions to fix your sleep that very night.

Steven will tell you what you are doing right, where you've gone wrong, and how you can remedy the situation.

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