I have been asked regularly for the morning ritual that I use to make sure I get the day off to a great start. Morning is the most important time of the day. It’s the time before work where clarity, vibrancy, and balance can be enhanced with a few simple steps. I’m literally setting up my day. I follow these basic steps:

  • Clean and flush the system; put in a mix of vitamins, minerals, and nourishment that enables my best performance
  • Move the body a little to get the heart rate and blood flowing.
  • Breathe deeply to oxygenate the cells
  • Work on mindfulness and gratitude through meditation; work on personal and business focus with journaling.

My routine actually starts the night before and I endeavour to hit the hay by 10pm. The most restful sleep occurs roughly between 10pm and 2am, so I try to make sure I’m in bed by then. Adequate sleep is super important. I wake up between 5am and 6:30am each morning. I don’t have an alarm clock. Sometimes when I have pressing problems to resolve I wake up between 4 and 5am—often with a solution. I have always been an early-riser and able to spring out of bed.

Upon waking, the very first thing is to cleanse my mouth. The best thing to use is warm lemon water or warm apple cider vinegar and water. The process of breathing releases toxins, and when you wake after your eight-hour slumber, a lot of toxins from internal and external environments have gathered in your mouth. It’s best not to swallow your first sip of anything. Swill that first sip around your mouth and spit it out.

Now for protein I like Tim Ferris 30 grams of protein within 30 minutes of waking.

Macca powder, ashwaganda powder, protein powder, frozen blue berries, and almond milk/coconut water are great as well. Where possible, make sure everything is organic.

Supplements time: Most important is high quality Omega 3, (make sure these are refrigerated), then Vitamin D, Liquid Vitamin B, and a teaspoon of chyavanprash, a high dosage of Vitamin C powder. I usually take the vitamin C later in the day. Also, it’s very important to have at least 3 glasses (1 litre) of water in this first phase of the day. There is a big difference between brands so do your research.

Next is some form of movement: It could be anything from a swim down at the beach, power walk on the beach, or yoga practice. Whatever it is, it’s about 20 minutes unless I get to the studio. If it’s a surf there are no time limits;) If I have scheduled meetings I stick to 20 minutes of movement, but again, depending on surf conditions I might change that timing! I have always been a water person. Immersing in salt water is one of the best ways to clear energy, re-vibe the body. I spend at least eight minutes in the water and this year am going to try the same through winter. I know what my body needs and I focus on that.

A particular focus on deep breathing: Deep breathing oxygenates the body. Currently I am experimenting with the Wim Hof method of breathing. I have had some extraordinary results from this and look forward to sharing more on this in a later post.

Now that the breathing and movement is out of the way, it’s time for a shower. I have adopted the practice of Hot and Cold showers. I cannot tell you how much I LOVE this. I always feel so good afterwards. I do this every shower of the day. Hot for as long as you like and finish with 30-60 seconds of cold. Talk about energizing, and it’s surprising how quickly you adapt and enjoy it. Now for a moment of peace and quiet—10 minutes of meditation and reflection, five minutes to journal, and five minutes organising my highest priorities for the day. I think of three things that I am grateful for each day. I have two priorities—one is something that gets me towards my personal long-term goal; and one is something that is short-term, usually business.

I take on the most challenging tasks when I have energy in the mornings and leaving meetings (if possible) for the afternoon. I ask the question “what can I do that will make the biggest difference right now?” Hopefully all this is done before my beautiful little girl awakens, otherwise plans need to shift 😉 The only non-negotiables here are supplements, meditation, journaling, and organising the day.

Keep hydrated, nourished, and have FUN!

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Phil Goodwin Founder, Chief Fun Officer, Facilitator Teacher Training, Yoga and Meditation Teacher

As the Founder of BodyMindLife, Phil has a passion for people, yoga, inspired leadership, community and business. Phil found yoga and meditation after 10 years of trading financial markets and knows first hand of its transformative effects from high-stress environments.

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