Science

Make bed immediately

Immediately upon waking, straighten sheets and pillows to make your bed neatly.

Recall prior nights' dreams

Upon waking, recall and write down dreams in a journal for 2-5 minutes.

Daily Identity Affirmation - I will Thrive today

Upon waking, state aloud or write: "I am a virtuous person who practices excellence today." Briefly recall one virtue you will embody (e.g., fortitude, kindness, prudence).

Drink 10-16 oz of mineralized water

Drink 10-16 oz of water with a pinch of Baja gold salt or sugar-free electrolytes upon waking.

Avoid social media/news for 1 hour after waking

avoid checking social media or news on your phone.

Avoid caffeine for 2 hours after waking

Delay coffee or caffeinated drinks for at least 2 hours after waking; opt for water instead.

Get morning sunlight

Get 10 minutes of morning sunlight or 10,000 LUX light within 1 hour of waking, avoiding sunglasses.

Take a morning walk (15 minutes for optic flow)

Walk outdoors for at least 15 minutes, focusing on the visual flow of surroundings.

Plank for 60 seconds (2x)

Hold a plank position for 60 seconds, repeat twice in the morning, maintaining straight body alignment.

Practice breath work (deep breathing methods)

Perform box breathing (inhale 4secs, hold 4secs, exhale 4sec, hold 4secs) or Wim Hof method for 5-10 minutes.

Set YOUR intentions and plan YOUR day

Spend 5 minutes setting daily intentions and planning tasks, using a journal or mental note.

Use red light therapy on face/neck (10-15 min)

Use a red light device on skin or face for 5-10 minutes in the morning. If not available, morning sunlight is just as good or better.

Take 3g-5g creatine

Take 3-5g of creatine monohydrate supplement with water or in a shake 0-2 hours after waking.

Eat grapefruit for cortisol modulation

Eat a fresh grapefruit or grapefruit juice (w/ no sugar added) 3-6 hours after waking, as a late morning snack.

Take collagen peptides & vitamin c

Mix 10-20g of collagen peptides powder into water, coffee, or a smoothie and consume shortly after eating grapefruit or take vitamin c supplement with the peptides.

Eat a high protein lunch; >30grams protein

Consume a lunch with 30+ grams of protein, low in carbs, such as pasture raised beef with veggies. Get high quality beef at www.tarheelbeef.com

Walk outside after eating (15 minutes)

After lunch, go for a 15-minute walk outdoors at a casual or moderate pace.

Take 20 minutes and perform non-sleep deep rest

Find a quiet place, lie down or sit comfortably for 20 minutes, practicing yoga nidra or similar guided relaxation without sleeping.

Move/elevate heart rate after dinner (10-15 minutes)

Go for a 10-15 minute brisk walk after dinner, cycle, or jump rope. Anything to get the heart rate higher.

Take an adaptogen - i.e ashwagandha

Take 300-600 mg of ashwagandha supplement with water in the evening.

Avoid bright lights/blue lights before bed

Use blue light filters on devices, red light bulbs, or dim lights in the house and bathroom 1-2 hours before bed; wear blue-blocking glasses if needed.

Take magnesium - bisglycinate

Take 200-400 mg of magnesium bisglycinate supplement with water 1 hour before bed.

Drink chamomile tea in late evening

Brew chamomile tea with hot water and a tea bag or loose flowers, drink it warm about 1 hour before bed, optionally with honey for taste.

Reflect/journal on day - What good did I do?

Spend 5-10 minutes before bed writing in a journal about positive actions or good deeds from the day, focusing on gratitude and reflection.

Ensure room is completely dark/cool

Make your bedroom pitch black by using blackout curtains, eye masks, or covering light sources; set the thermostat to 60-67°F (15-19°C) for a cool environment.

Finish night with silent prayer (Lord's Prayer) and gratitude

Recite the Lord's Prayer silently in your mind or softly out loud while lying in bed, focusing on the words and their meaning to promote a sense of peace and closure for the day.