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The 5-habit morning routine to win the day

5-habit morning routine
The proven 5-habit morning routine to kick-start your day, charge your energy and build momentum for the rest of the day.

All successful entrepreneurs, solopreneurs, and leaders have the perfect morning routine.

Win your morning – win your day. They say.

I tried them all.

I got up at 5 a.m. and meditated for an hour, journaled, set my intentions for the day, did a bunch of affirmations, did a morning run, exercised, and read for an hour.

Then it was noon.

Finding the perfect morning routine can be time-consuming, exhausting, and at the end

it gets you nowhere.

I found that you only need 5 simple habits to kick-start your day. And I’ll walk you through them.

As an entrepreneur, solopreneur, or leader you want to be effective and efficient.


Your level of success will rarely exceed your level of personal development.

You attract your definition of success by the person you become.

We all want to live an extraordinary life – super fit and healthy, happy, financially free, a great relationship, a growing business, feeling balanced and grounded, you name it.

If your level of personal development (knowledge, experience, mindset, beliefs, behavior, etc.) is not extraordinary, work and life will always be a struggle.

Win your morning

Chances are, you’re not a morning person – yet.

Recent research on health, sleep, and performance state that

according to your circadian rhythm, your

morning routine has a significant impact on how you perform throughout the day.

First things first.

1] Be Present

95 % of people nowadays grab their phones after waking up.

Most likely simply because it’s their alarm clock.

Maybe you see some messages received late at night or

you just want to check Instagram quickly. And you get caught up.

Don’t fall into this trap.

Be better than that 95%. Become part of the 5% elite.

I meditate for 13 min. first thing in the morning.

Immediately after waking up.

I prepare my yoga mat with a cushion before I go to sleep to minimize mental friction.


Meditation is easiest when your mind is still in a transition state and not fully awake.

Then you sit in a comfortable position and count your breath.

In the beginning, your mind might wander and you find it hard to concentrate.

This is a “becoming-focused-practice”.

Simply start over again.

13 min. is doable. You could also start with 2 or 5 min.

Then progress over time.

Bonus tip:

Once you’re more advanced, you can add 5 min. of visualization.

Meaning you visualize how you want your future self to be.

Watch yourself in the future like on a TV screen and put yourself into the feeling how you want to feel.

Now it’s 15 min. after you woke up.

2] Brain Dump aka. Journaling

Journaling is one of the best methods to get to the core of yourself.

Your true authentic self.

Becoming the person you truly want to be.

Not the one you present to the world because of others’ expectations.

Or what society tells us would be appropriate.

Most people never reflect on where they’re headed in life.

Often life became a string of decisions we made because they were the easiest ones available.

Very rarely do people truly “choose” the life they want to live.

Back to journaling.

It does not matter if you’ve journaled before. You’ve probably done it differently.

Start with a simple piece of paper, or a small booklet, or open your computer if you’re more the digital type.

Then simply write down your thoughts – that’s why I call it “brain dump”.

10 min. is enough. If you’re starting.

The effect simply put:

What’s no longer on your mind doesn’t bother you anymore.

Because you know you can go back to this amazing idea and act on it – later.

But Markus, where should I start?

Well, you could start by writing down how you feel today.

Then, what do you want to accomplish today?

Try it for a couple of weeks. See how it goes. If it doesn’t have an effect. Drop it.

Now it’s 25 min. after you woke up.

A body in motion tends to stay in motion unless acted on by an outside force.

3] Get Into Motion

Most people tend to only get up when they have to.

I get it: It’s hard to get up earlier to do stuff you could also do later that day.

See, the problem is, what happens that day is often unpredictable.

So you planned to go to the gym, that yoga class, or get in that WOD after work?

Then a friend messages if you wanna join for that after-work happening.

And that’s it for today with your self-care practice.

There’s an easy way to avoid such a dilemma:

Do the important stuff first thing in the morning.

And what is more important

than moving and training your body to stay functional, strong, and flexible?

For us, this is THE most important habit we have developed in the past couple of years.

Here’s what we do:

‣ Simple bodyweight training
‣ Using only a yoga mat, gymnastic rings, and elastic bands
‣ We do split training to stay consistent every day
‣ We add some yoga and stretching to stay flexible and functional
‣ 30 min. are enough for your daily practice

And it looks like that:

1] Upper Body Push/Pull • Lower Body Push/Pull • Deep Core & Stretching 🔁

2] Warm up the parts of the body you gonna train

3] Do the work – meaning progressive overload

4] Cool down with some stretching & yoga

5] Shake it out or deep-breathe for 1 min.

Bonus Tip:

Train outdoors when possible.

Here’s why.

When you get up you want to get natural sunlight into your eyes within the first hour after waking up.

This sets your circadian clock and raises your cortisol level.

Now it’s 55 min. after you woke up.

4] Build Your Soul Project – The Flow Hour

Now it’s time to use the momentum you’ve just created to build.

Build your soul project.

That could be

‣ a new skill
‣ a new habit
‣ a side hustle
‣ a new lifestyle
‣ a new mindset

All of those mentioned above is time-consuming.

In case I haven’t mentioned it before:

First things first.

There is another reason you want to work on your soul project in the morning:

You’ll feel that boost of emotional energy right away.

Your soul project might be something you have a deep emotional connection to.

It’s something you simply love doing.

It creates flow.

Flow is a mental state in which you’re performing an activity with full immersion.

You are fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

In essence, flow is characterized by the complete absorption of what you do and a resulting transformation in your sense of time.

Doesn’t that sound like something you would like to experience every day?

But Markus, why do you call it a “project”?

Stated simply:

As a former project manager, I know about the power of projects.

Goal. Objectives. Scope.

A project is a unique, transient endeavor, undertaken to achieve planned objectives, which could be defined in terms of outputs, outcomes, or benefits.

Projects provide a structured framework to reach your greater goal or vision.

A project plan is the road map to your desired goal.

And we also want to keep it flexible and agile to “go with the flow”.

Now it’s 1h 55 min. after you woke up.

Of course, you can start with less than an hour for your soul project.

5] Energy Breakfast

Now it’s time for…



You don’t have a proper breakfast?

See, many people have a complicated relationship with breakfast.

They skip breakfast, eat only sugary stuff, or have every day the same boring food.

The common denominator is:

They’re not getting the proper nutrition or the right energy they need to jump-start their day.

The three main reasons are:

  1. Lacking time for preparation
  2. Not knowing what to eat to get the best nutrients
  3. How to make it quick & easy

Here is what we do to have everything we need to master the morning.

We include the macro- and micronutrients that set us up for success:


Mainly wholegrain oats, fruits, and vegetal milk

➙ Carbs are the main energy providers for our brain and nervous system, as well as for our muscles.

They protect us from protein cannibalization, while in need of energy.


Nuts & seeds, oats, and for an extra boost of proteins we add a full spoon of peas protein powder (100% natural and organic quality)

➙ Proteins have many crucial roles in our body and brain functioning.

You’d better start getting a good portion right in the morning!

Why are proteins essential?

They are the building blocks of your body.

They sustain growth, maintain and repair muscles, support immune activity, and produce hormones and enzymes.

All are fundamental for running your entire system.


Mostly from nuts & seeds, sometimes olive oil (depending on what we are eating)

➙ The right amount of good fat is fundamental to

  • absorb vitamin A, D, E, and K
  • maintain cellular membrane
  • support brain function
  • having healthy skin and protection from external risk factors
  • run hormone synthesis

On top of the three mentioned macros, our daily breakfast contains enough vitamins and minerals from fresh fruits and/or vegetables.

Here are 3 rules for your best choice:

  • seasonal
  • as local as possible
  • every day is a bit different [add variety]

You may ask how to combine them.

Here are a couple of ideas.

You can combine them in a smoothy, overnight oats, cooked oats, or oats pancakes.

Get creative.

5-habit morning routine

The great news:

This combination of nutritious foods doesn’t create an insulin spike.

So you won’t get hungry until lunchtime.

Breakfast is the time to nourish your body with the good stuff.

It’s the baseline for your daily physical energy.

let's summarize

The 5-habit morning routine to win the day are 5 simple habits to kick-start your day.

They charge your energy, and you build momentum for the rest of the day.

1] Be Present
2] Brain Dump aka. Journaling
3] Get Into Motion
4] Build Your Soul Project – The Flow Hour
5] Energy Breakfast

This whole routine takes about 2,5 h.

Experiment with the order, and the time frames, and add your winning habit(s).

Make it yours.

Ketty & Markus

P.S. If you like to train with me here’s a basic upper body routine with elastics.

About the Authors

Ketty & Markus are health & fitness accelerators for Entrepreneurs merging performance and well-being. They dive deep into holistic fitness, building a functional fit body & mind, and optimizing energy to provide actionable steps for creating, living & enjoying a better life.

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