Engineering your morning routine: from a former engineer turned health coach

I used to be a structural engineer, and one thing I learned is that a strong foundation is the most critical part of any design—it’s what everything else relies on. The same principle applies to mornings: how the day begins forms the foundation for everything that follows.

Hal Elrod said it best: “How you wake up each day and your morning routine (or lack thereof) dramatically affects your levels of success in every single area of your life.”

Let that sink in! 

Starting the day by scrolling or diving straight into emails often leaves the mind feeling scattered and stressed. But beginning with intention—through purposeful and simple habits—creates clarity, focus, and a sense of calm that carries through the day. 

A thoughtful morning routine can be the difference between just getting through the day and truly thriving in it. Here are some favorite ways to start the day feeling calm, energized, and ready for whatever lies ahead. Give them a try and see the difference for yourself!  

⭐️  Kickstart your day with positivity (1 min)

The very first thing I do as my feet hit the ground in the morning is to say, “It’s going to be a great day!” This is from Dr. Daniel Amen – check out his short video here.

📵 Quiet time before screen time 

I make it a point to avoid screens for at least 30 minutes or more when I wake up. Letting your mind wake up naturally reduces stress and anxiety. And it gives you space to set your intentions for the day rather than reacting to notifications and distractions. I prioritize my devotional time, jot down my gratitude list, and map out my top three priorities for the day – all before I look at my phone!

💧 Hydrate before you caffeinate

You wake up dehydrated after hours without water, and jumping straight to coffee can worsen it! Hydrating first replenishes what you’ve lost overnight, supports digestion, and boosts energy before that caffeine kick. I like to fill up a 40-ounce water bottle with LMNT electrolytes and drink ½ of it before my morning coffee. 

☀️ Get morning sunlight

Soaking up the sun in the morning gives you a natural energy boost. Just a few minutes of sun in the morning (even on an overcast day!) enhances your mood and daytime alertness, improves immune function, and helps you sleep better – which is especially needed this time of year, and in midlife!

🥚Eat a high-protein breakfast

Starting your day with a protein-packed breakfast gives you the fuel for all-day energy and keeps your sugar cravings at bay.  Plus, it’s a great way to protect your body, brain, and muscle health. Grab my high-protein breakfast guide if you need ideas to maximize your breakfasts!

💪 Move your body

Movement first thing in the morning not only boosts your metabolism but also makes sure you get it done before the busy day takes over. It sets a positive tone for your day and helps keep your heart and muscles healthy as you age. Whether it’s a quick stretch, a morning walk, or a strength workout, the benefits of movement early in your day add up to a huge difference! I personally love knocking out my 30-minute FW workouts or you Try this 15-minute yoga wake-up stretch!

If you want to have more energy, better focus, and make healthier food choices, it all begins with your morning routine. 

Upgrade your mornings, upgrade your life.

Rooting for you,

Coach Chris