Go to bed early and wake up early. The morning hours are good.

Jeff Bezos

Almost all successful people whether they be millionaires or just happy individuals they all have some form of “morning routine” in this article; I want to reframe the term “morning routine” to “waking routine”, as sleep is the most pivotal force multiplier we have for success. If you’re not sleeping well, you need to ensure you get that right first, and if it means forgoing a different waking time due to your own circadian rhythm, implement this routine when you rise first thing, whatever time that may be.

Here is the scientific method (shown by Dr Andrew Huberman and a handful of other scientists) to get the most from the first 10 minutes of your day.

1. Place your bedside alarm away from your bed – so it’s just an alarm and it forces you out of bed. This will stop any sleep inertia which is the “Hit the snooze button and pray it doesn’t go off again” mechanism. This is the fastest way to get you out of bed and begin the habit of “standing upon waking”.

2. Get outside in the sun. Our eyes have two functions. So much in the same way that our ears are responsible for hearing we also have our vistibular apparatus in there to help balance us. Our eyes are responsible for detecting shapes and colors but also for telling the rest of the brain whether or not to be more alert or more relaxed. The most fundal fundamental way that our eyes do that is communicating time of day comes from the presence or absence of sunlight, to our central circadian clock. Sunlight is the best form of light to tell our body “it’s rise and shine”.

3. Once in the sunlight try aim to have 10 air squats, 10 press ups and 10 jumping jacks – go slow and aim for two minutes of movement. The exercise releases endogenous opioids known as endorphins in particular beta-endorphin and beta-lipotrophin. This is our feel good triggers and sends us the postive vibes and courage for the next step in the process.

4. Have a cold shower for five minutes. A previous cure for depression in the early 1900’s this will release nor-adrenaline which amplifies the previous physical activity and if you have the water cold enough it will cause some activiation of BAT (brown adipose tissue) which will help you burn a little bit of extra body fat through thermogenesis. Just ensure the water is falling directly onto your trapeiuzes.

5. Drink a cup of tea. The tea mixture I would suggest is Pu-erh black tea and green tea. This stops the degradation of the nor-adrenaline from the exercise and the cold shower by inhibiting catechol-O-methyl-transferase. These lower caffiene substitues won’t stop your natural peak in cortisol which comes 90 minutes after waking.

These five activities have a proven scientific physiological, and psychological benefit to increase your output in the day.

This morning routine only requires ten minutes but ensures that you’ve got the best possible your body can give you at being happy, healthy and well-oiled to handle the day.

 •  As a bonus have all of your caffeine consumption 90 minutes after waking. By this time your bodies own physiological processes for waking will have fully kicked into effect and it will stop the peak and crash people get when you have a coffee first thing upon waking.