My morning routine: rituals that boost energy and focus

I am a director in a couple of companies, I run my own consulting firm and am a co-founder of a podcast and write a newsletter. I have a fairly full on family life. Needless to say, time is a premium for me and anything that can make my days productive is welcome. My morning routine helps a lot in keeping my output at the maximum level. Here is what has worked for me.

Note: I can't guarantee this will work for you, but here it goes. Also, I am not a doctor, so do your research on any supplement intake and what works for one person may be counter indicated for others, depending on their blood work /health condition and so on. Ultimately, I see this as part of my overall health and wellbeing journey. With all that out of the way, here goes ...

Getting some sunlight around the lake near our home.

1. Priming

What I do these days before I come downstairs from the bedroom, is to start with a little prayer. Then a bit of something I learned from Tony Robbins; the visioning or priming exercise. I do a very quick five-minute version of it. You can look it up on YouTube; he does it really well. In case you are interested, you can read about “What Shaan Puri Learnt from Tony Robbins” here.

My version involves thinking about what I am grateful for, then thinking about three things that I want to happen.

I also do ten rapid breathing exercises with the lower abdomen moving in and out, which is a variation of a yogic breathing exercise. It really charges you up.

2. Recovery supplements

Then I have some electrolytes in about 750 milliliters to a liter of water, along with five grams of creatine. I also sometimes take 5 gms of L-glutamine depending on the previous day's exercise and my recovery needs.

3. Caffeine after an hour

I don't have coffee for at least an hour after I have woken up. Andrew Huberman talks about how sleep hormones don't subside for an hour, and if you drink coffee too early, it blocks the absorption of those hormones. That means you end up getting a crash around 11:00 or 11:30 AM. Huberman has some great science-backed content on his YouTube channel that I highly recommend.

4. Sunlight exposure

He also recommends going out and getting some sunlight (and a bit of morning sunshine) for at least a couple of minutes. Fortunately, our dog, Zoe, needs to be taken out for a walk in the morning, so that works very well for me. During the walk, I usually listen to Deepak Chopra’s Abundance Meditations. I don’t look directly at the sun, if it is too bright.

5. Gratitude and Visioning

After that, I work on a Gratitude Journal, which I have been doing on and off for about 4+ years now. The Head Plan journal is a good one if you want to look that up. I pair that with a vision board for what I want to achieve in the short, medium, and long term (and what “success” looks like for me). I had created one with images, a mission and a personal purpose statement that I look at and study almost every day.

6. Nuts and healthy Fats

I missed one piece: after having that liter of water, I have some nuts- usually almonds, cashews, or walnuts. These days I prefer cashews. That gives you a healthy amount of fat in your system so you don't crave sugar or food too quickly. Coconut oil / Turmeric in the coffee is also something I experiment with.

7. Meditation & Stretching

After this, on most days, I do a ten - fifteen minute meditation- I use the Calm App or “the Way” app by Henry Shukman (Zen meditation) which I find useful. If I have a bit of a strained back when I wake up- I do a version of the “Surya Namaskar” yoga- just about 5 reps removes the cricks from my back. Some mornings, I’ll also do quick showers to fully wake up before I start work.

Anti-routine:

I try my best not to go on social media/ respond to messages or watch the news or read emails before I get the above done. Unless I have published an articled I need to confirm that it got published. I feel that this gets me in a positive mood to be productive during the day and creates a good space mentally before the day gets noisy. This is very difficult to adhere to, but try my best not to!

Something else I am experimenting with lately is the "farmer's walk." I take 10-15 kilos in each hand and take 100 steps in the garden. It is supposed to be great for the forearms and shoulders. I will report back on the developments in that area in another post.

So, there you go. That is my morning routine that gives me a healthy start and keeps me functioning at my full capability.

By no means I am saying that I do this everyday- I am not a robot! I however, do make it a point to try and hit at least 5-6 of the above on a daily basis.

In case you want to read about inspiring leaders, I have written about a few of them earlier:

Inspirational Leadership: Indra Nooyi —https://www.renjitphilip.com/inspirational-leadership-indra-nooyi
What I Learnt from Warren Buffett’s Last Shareholder Letter —https://www.renjitphilip.com/warren-buffetts-final-insights-mid-career-success
Lessons from speaking to Sarbvir Singh… —https://www.renjitphilip.com/lessons-from-speaking-to-sarbvir-singh-group-ceo-of-pb-fintech-policybazaar-and-paisabazaar

Research on the morning routine:

Morning Priming: Gratitude and Breathing Exercises

Engaging in a morning “priming” ritual – such as a brief prayer, gratitude reflection, and deep breathing – can yield notable mental and physical benefits. Gratitude practice is strongly linked to higher happiness and resilience; studies show regularly focusing on what you’re thankful for leads to more positive emotions, better health, and even fewer doctor visits . Meanwhile, yogic breathing techniques (like quick abdominal breaths similar to Tony Robbins’ priming exercise) help reduce stress and boost energy. Rapid “bellows” breathing increases oxygen flow and can produce an immediate energy boost while also calming the nervous system to reduce anxiety . In short, starting the day with gratitude and energizing breaths may improve mood, mental clarity, and stress resilience.

Hydration with Electrolytes First Thing

After a full night’s sleep, the body is mildly dehydrated. Rehydrating in the morning with water and electrolytes can greatly improve how you feel and perform. Electrolytes (minerals like sodium, potassium, magnesium) help your body absorb and utilize water more effectively than plain water alone . By replenishing fluids and electrolytes first thing, you support cellular hydration and metabolism, which can translate to sharper focus and higher natural energy levels upon waking . This practice also offsets the mild diuretic effect of caffeine (if you drink coffee later) and can reduce morning muscle stiffness or cramping by restoring potassium and magnesium used overnight . In short, a big glass of water with electrolytes in the morning kick-starts your hydration and may help you feel more alert and energized without relying immediately on caffeine.

Creatine Supplement (5 grams daily)

Creatine is one of the most well-researched supplements, valued for its benefits in strength, exercise performance, and even brain function. Taking ~5 grams of creatine monohydrate daily can help muscles produce more ATP energy, leading to gains in muscle strength and power during high-intensity exercise . It’s a safe and popular supplement for building lean muscle mass and improving workout performance . Beyond the gym, creatine might offer cognitive benefits as well. Research indicates it may boost brain function and processing speed, and even has potential neuroprotective effects . For example, studies have noted improvements in memory and reduced mental fatigue in certain groups using creatine. Overall, adding creatine to your morning routine can support your muscular energy and strength, with possible bonus benefits for your brain .

L-Glutamine for Recovery

If you engage in hard workouts, L-glutamine can be a helpful supplement to aid recovery. Glutamine is an amino acid that supports the immune system and muscle repair. Intense exercise can deplete your natural glutamine levels, contributing to muscle soreness and fatigue. Supplementing with a few grams of L-glutamine (especially on heavy training days) may reduce post-exercise muscle damage and speed recovery . In one study, athletes taking 6 g/day of glutamine had lower blood markers of muscle damage (like creatine kinase and myoglobin) after intense training, suggesting less muscle fiber breakdown . Glutamine also plays a role in immune function and gut health, which can be stressed by hard exercise . While not a direct performance enhancer, glutamine’s benefit lies in recovery: by helping muscles and the immune system rebound, it can indirectly support better training consistency.

Delaying Morning Coffee (Avoiding the Early Caffeine Crash)

Many of us reach for coffee immediately upon waking, but waiting ~1–2 hours before your first caffeine may prevent the late-morning energy crash. Neuroscientist Andrew Huberman explains that upon waking, your body still has residual adenosine (the sleep pressure molecule) in your system . Drinking coffee too soon blocks adenosine receptors temporarily – you feel alert at first – but the adenosine isn’t actually cleared. When the caffeine wears off a couple hours later, that built-up sleep pressure can hit hard, causing a crash in energy around 11 AM.

By contrast, if you wait 90–120 minutes, you allow your body to naturally flush out adenosine, so the caffeine truly boosts you without a rebound crash . In short, delaying coffee intake helps sustain smoother energy levels through late morning and aligns with your body’s natural hormone rhythms (like the cortisol awakening response). Many people report improved mood and steadier alertness by following this “wait to caffeinate” rule .

Morning Sunlight Exposure and Walk

Stepping outside for morning sunlight is a science-backed habit for improving your circadian rhythm and mood. Sunlight in the first 30–60 minutes of the day triggers physiological responses: it suppresses melatonin (the sleep hormone) and boosts cortisol (in a healthy way) to increase alertness . This morning light exposure essentially “anchors” your body clock – helping you feel more awake during the day and promoting better sleep at night .

Experts note that daylight is critical for keeping the brain’s 24-hour clock on track; without enough morning light, your internal rhythm can drift, potentially impacting energy and sleep quality . Even a brief outdoor walk offers these benefits: people often report feeling happier and more energized after getting light in their eyes first thing. In fact, research has shown morning sunlight exposure can boost mood and lower stress, and is considered as important to health as diet and exercise by some chronobiology experts . Plus, walking the dog or doing a quick stroll provides gentle exercise to further wake the body.

Meditation, Journaling, and Visualization Practices

Beyond the initial priming, this routine includes mindful practices like listening to a guided meditation (e.g. Deepak Chopra’s Abundance series), keeping a gratitude journal, and creating a vision board of goals. These practices can reinforce a positive mindset and clarity of purpose. Journaling gratitude has similar benefits to spoken gratitude – it’s linked to greater optimism and mental well-being . Writing down what you’re thankful for or proud of each day can train your brain to focus on positive aspects of life, which is associated with lower stress and even better sleep and relationships .

Meanwhile, a vision board (visual representation of your short, medium, and long-term goals) can serve as a daily motivator. It helps clarify your values and priorities and keeps you focused on what you want to achieve . Psychologists note that having clear goals and visualizing success can enhance motivation and reduce stress – the process of actively working toward meaningful goals provides a sense of purpose that can alleviate anxiety or depression . In summary, these reflective habits – meditation, gratitude journaling, and goal visualization – contribute to better mental health and drive.

Healthy Fats from Nuts in the Morning

Instead of grabbing a sugary breakfast, having a small handful of nuts (almonds, cashews, walnuts) in the morning provides healthy fats and helps control appetite. Nuts are rich in unsaturated fats, protein, and fiber, which make them very satiating. Research indicates that including nuts in a meal or snack improves satiety and can reduce hunger cravings over time.

In fact, regular nut consumption has been associated with better appetite control and lower overall calorie intake later in the day . By eating some almonds or cashews after your morning water, you give your body slow-burning fuel, which can stabilize blood sugar and prevent the rapid spikes and crashes that lead to mid-morning sugar cravings. These nuts also provide micronutrients (like vitamin E, magnesium) and have been linked to health benefits such as improved heart health when eaten regularly in moderation. In short, a dose of healthy fats from nuts in the morning keeps you fuller longer and may help curb the urge for pastries or an early second breakfast .

Collagen in Coffee

Once it’s time for that coffee, adding a scoop of collagen powder (around 10 grams) is a popular way to support your joints and skin. Collagen is the primary protein that makes up our connective tissues – it’s crucial for skin elasticity, hair, nails, and cartilage. As we age, natural collagen production declines, so some people supplement to counteract this. Studies suggest that hydrolyzed collagen supplements can indeed improve skin hydration, elasticity, and reduce wrinkles after consistent use for a few months . For example, in clinical trials, women who took collagen daily for 12 weeks saw measurable increases in skin elasticity and moisture, with fewer fine lines.

Collagen supplementation has also shown benefits for joint health: research on people with osteoarthritis or joint pain found that daily collagen can reduce pain and improve joint function over time . While individual results vary, collagen is generally safe and easy to incorporate (it’s flavorless and dissolves in coffee). Thus, adding collagen to your morning coffee may help support healthy skin and joints, complementing the effects of your exercise routine.

Turmeric and Coconut Oil (Visceral Fat and Metabolism)

The routine also experiments with a mix of turmeric and coconut oil, taken with coffee or separately. Turmeric’s active ingredient, curcumin, is famed for its anti-inflammatory properties and has been studied for metabolic benefits. Recent evidence indicates curcumin supplementation can aid weight management modestly – for instance, meta-analyses found that in people with metabolic issues, turmeric/curcumin led to small but meaningful reductions in body weight and waist circumference over several weeks . Curcumin may increase energy expenditure by activating brown fat and improving insulin sensitivity, thereby potentially targeting visceral fat accumulation.

As for coconut oil, it is high in medium-chain triglycerides (MCTs) which the body tends to burn for fuel rather than store. Some small studies have observed that incorporating coconut oil can trim abdominal measurements. In one pilot trial, obese participants who took about 2 tablespoons of virgin coconut oil per day for 4 weeks saw a significant reduction in waist circumference (nearly 3 cm on average) despite no other diet changes . However, note that total weight may not change much; the effect is thought to be due to shifting fat distribution or slight increases in metabolism. In summary, combining turmeric and a bit of coconut oil could potentially help with visceral fat reduction and metabolic health – though these effects are modest, they complement a healthy diet and exercise regimen.

Farmer’s Walk Exercise (Loaded Carry)

The farmer’s walk is a simple but highly effective exercise: you grab heavy weights (15 kg in each hand in this routine) and walk ~100 steps. This movement provides a full-body workout that particularly targets the forearms, shoulders, back, and core. One major benefit is improved grip strength – by holding heavy weights, your hand and forearm muscles are stimulated to grow stronger . Over time, this can translate to better performance in many activities (from lifting groceries to sports) and can improve forearm and wrist endurance. The farmer’s walk also engages the upper back and traps (as you brace to keep an upright posture), as well as the legs and glutes with each step, making it a compound exercise recruiting many muscle groups .

This contributes to better overall muscle strength and stability. Additionally, because walking with weights elevates your heart rate, it can offer cardiovascular and endurance benefits – studies note that loaded carries like farmer’s walks can increase aerobic capacity when done regularly . Finally, it’s a highly functional movement: carrying heavy loads safely with good posture trains your body for real-life tasks and can reinforce proper alignment of the spine . In short, incorporating the farmer’s walk helps build a strong grip, solid shoulders, and a resilient core, all in one efficient exercise.