As a husband, father, business owner and coach, mornings aren’t just a part of my day—they’re the foundation of everything I do. Over the years, I’ve learned that how you start your morning sets the tone for the hours ahead. Through my own trial and error (and trust me, I’ve had mornings that started with chaos too), I’ve come to swear by a few key habits that have not only improved my productivity and fitness but also transformed my mental clarity and overall well-being.
I want to share the six rituals I’ve found most impactful, ones I use myself and recommend to my clients every day. These aren’t just lofty ideas—they’re practical steps you can fit into even the busiest schedule.
Move Your Body First Thing
This one is non-negotiable for me. Whether it’s a workout, a stretch session (It can be just 3-5 minutes), or a brisk walk, getting my blood flowing in the morning makes an incredible difference in my day. Movement wakes up your body and mind, clears out the grogginess, and sets you up for success. Personally, I love starting with hitting the sauna for 10-20 minutes—it keeps me sharp and ready for the day ahead, especially when I’m coaching.
- From My Routine: I often start my day with a 10-20 minute sauna session for a warm-up and then my workout consist of some dynamic full-body movements. Particularly if I know I’ll be on my feet all day working with clients. Just 30 minutes make a difference.
Hydrate Before Anything Else
Here’s something simple but life-changing—I like to have a bottle of water ready to go when I wake up. It sounds minor, but rehydrating first thing is like flipping the “on” switch for your body. For me personally, it helps me think clearer, and I’ve noticed it even improves my workouts.
- From My Routine: I keep a water bottles in my trunk, so hydrating is the first thing I do before breakfast. Bonus tip? A squeeze of lemon adds a little zing and supports digestion.
Set Purposeful Intention
Planning my day is a ritual that grounds me. By my sick, next to my toothbrush is a notepad where I write out what needs to be done, what I want to achieve, and how I plan to get there. For me, it’s more than just a to-do list; it’s about connecting my daily actions to my bigger goals—whether it’s building Iron City Biomechanics or helping someone achieve a breakthrough in their mobility.
- From My Routine: I use this time to set three clear priorities. One of my favorite affirmations is, “Every small win today gets me closer to the big goals.” This mindset keeps me focused but also flexible when surprises pop up.
Eat Responsibly
I’ve had my fair share of rushed morning meals, but lately, I’ve stopped eating in the mornings altogether. I quickly realized that what you consume in the morning fuels not just your body but also your mind. Over time, I’ve adapted to intermittent fasting and discovered that my body functions better when I skip early morning meals, allowing it to fully process previous meals. This approach gives my digestive system time to reset, and I’ve noticed a significant boost in mental clarity during the mornings as a result.
- From My Routine: At mealtime, I always reach for whatever delicious dish my wife prepared the night before. Lately, we’ve been following a high-protein meal plan.
Carve Out Mindfulness
One thing I used to struggle with was slowing down. Honestly, in the beginning, I thought being “on” all the time meant I was being productive. Spoiler alert—it didn’t. Taking 10-20 minutes in the morning to just breathe or focus on mindful actions has made a world of difference in how I show up for the day. This practice has changed how I approach challenges, whether it’s coaching a tough client or tackling a big project.
- From My Routine: My mindfulness can look different each day. Sometimes I’ll meditate for 10-20 minutes. Other mornings, I start with intentional breathing while enjoying my tea. It doesn’t have to be fancy—it just has to be intentional.
Limit Phone Use When You Wake Up
This is one I had to work on. I used to roll over, grab my phone, and start scrolling emails or social media—but doing that put me in reaction mode before I even got out of bed. Now, I focus on creating a buffer between waking up and plugging into the digital world. This small change keeps my brain calmer and my focus sharper throughout the day.
- From My Routine: I’ve made it a rule to leave my phone on “do not disturb” until after I’ve completed at least one or two of my morning rituals. This mindset shift has been huge for protecting my energy and focus.
Bonus Insight From My Coaching Experience
Over the years, working with clients from all walks of life, I’ve realized that morning routines don’t look the same for everyone—and they shouldn’t! My advice? Start small. Choose one or two rituals that resonate with you. If you’ve got five minutes, that’s all you need to start. Once you see the benefits, you’ll find yourself naturally wanting to incorporate more.
At Iron City Biomechanics, we believe that wellness isn’t just about movement—it’s about creating practices that help you thrive physically, mentally, and emotionally. Transforming your morning isn’t about being perfect; it’s about being intentional. I’ve seen firsthand how these rituals change lives—not just mine but also my clients’.
Join me tomorrow—give one or two of these a try, and see how they shift your day. I’d love to hear how it works for you. Leave a comment or even drop by Iron City Biomechanics to chat. Your mornings can be where greatness begins.
Here’s to kicking off your day with purpose and power!
— Neriah Franklin, Owner and Head Coach, Iron City Biomechanics
