The Perfect Morning Routine (And What Actually Happened)
- Iconiq Creative
- Feb 11
- 3 min read
Let's talk the "Perfect Morning Routine" - We've all seen those meticulously crafted morning routines that promise to transform our lives. You know the ones – they're backed by neuroscience, endorsed by experts like Dr. Andrew Huberman, and guaranteed to optimize your performance. So, let me walk you through the "perfect" morning routine I carefully researched and planned, followed by what actually happened when real life kicked in.
The Perfect Plan
5:30 AM - Wake up naturally (because your circadian rhythm is perfectly aligned)
- No phone! Keep that dopamine at bay
- Deep breathing exercises to activate the parasympathetic nervous system
- 10 minutes of meditation to set intentions for the day
6:00 AM - Step outside for morning sunlight exposure
- 10-15 minutes of direct sunlight (no sunglasses!)
- Light stretching or gentle yoga while soaking in those rays
- Practice gratitude while connecting with nature
6:20 AM - Movement and Mobility
- Dynamic stretching sequence
- Mobility work focusing on spine and joints
- Light bodyweight exercises to wake up the nervous system
7:00 AM - Cold Exposure
- 3-minute cold shower for norepinephrine release
- Controlled breathing through the discomfort
- Feel that mental resilience building
7:15 AM - Hydration and Nutrition
- 500ml water with electrolytes
- Wait 90-120 minutes before caffeine (optimize that cortisol curve!)
- Prepare a nutrient-dense breakfast
8:00 AM - Begin focused work with peak mental clarity
What Actually Happened
6:17 AM - Jolted awake by my four-year-old son standing next to my bed, telling me it's dark (I know!!)
- So much for that perfectly aligned circadian rhythm
6:20 AM - Stumbled to the kitchen like a zombie
- Immediately made coffee (sorry, cortisol curve)
- Stepped on a LEGO brick. Meditation replaced by involuntary mindfulness of foot pain
6:45 AM - Attempted morning sunlight exposure
- Son insisted on breakfast
- Spent 10 minutes explaining why we can't have ice cream for breakfast
- Sunlight therapy devolved into impromptu argument about getting dressed
6:30 AM - Tried to do some stretching
- Child interpreted this as an invitation to use me as a horsey
- Downward dog became "daddy tunnel"
- Child demanded to know why I was "what are you doing Daddy?
- Abandoned morning routine to get boys dressed and out the door (roughly) on-time
7:00 AM - Finally got to workout
- Original plan: 90 min thoughtful mobility work and controlled movements followed by strength training
- Reality: 45-minute high-intensity workout with no stretching or mobility and rushing to get the rest of the workout in
7:45 AM - Quick Shower
- Lasted approximately 15 seconds
- Parking time limit was almost up and needed to do some unwanted cardio to get to the car intime
8:00 AM - Breakfast
- Abandoned plans for carefully timed nutrient optimization
- Protein shake in my car followed by eating half of my lunch
The Truth About Morning Routines
While the science behind these optimized morning routines is solid, and people like Dr. Huberman provide excellent evidence-based recommendations, the reality is that life often has other plans. And you know what? That's perfectly okay.
The best morning routine isn't the one that looks perfect on paper – it's the one you can actually maintain while juggling the beautiful chaos of real life. Some days you'll nail it, other days you won't. The key is flexibility and finding ways to incorporate elements of these science-backed practices into your life in a way that works for you and your tiny alarm clock(s).
Maybe success isn't about following the perfect routine, but about embracing the imperfect moments that make life real. And for me the "perfect morning routine" starts the night before by getting my gym stuff and work clothes ready and trying to prep what I'll need in the morning to at least try and start the day right
Besides, I'm pretty sure chasing a toddler around the living room and driveway counts as high-intensity interval training anyway.
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