If your start to the day is leaving you drained and anxious, it’s time to slow it down. Here’s how to build a morning routine that doesn’t stress you out.

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We’re lost in the sauce when it comes to our morning routines.

I’ve tried so many different ways to start my day. And they all felt so forced.

There are two types of morning routines:

Either you are smashing snooze, scrolling on your phone, scrambling to get out the door on time.

Or you’re waking up at 3:47 a.m. and doing some 27-step routine that includes all of these woo woo rituals like cold plunges.

Apparently there’s no in between.

When I first started corporate work, I tried the former:

Wake up just in time to get dressed, brush my teeth and head out the door. I’d get my coffee on the go.

Then when I left corporate and became a stay at home dad while trying to start my own business, I did the “cold plunge, my mornings are ritualistic” type thing.

The latter worked for a little bit. Or at least I kept telling myself that it worked.

In reality, it stressed me out.

Especially when my kids would pop out of bed early and disrupt my laundry list of morning optimization rituals.

I finally realized that just because Andrew Huberman and his morning routine zealots snort goat piss and suntan their bumholes that it didn’t mean I had to do the same to be successful.

Mornings don’t have to be frenetic or dramatic.

Or optimized down to the minute.

Instead, we can slow it down.

If you’re feeling like your morning routine is too much (or not enough) and want a stress-free way to start your day without all the interpretive dances, I’ve got you.

Today we’re going to break down a better way to wake up and jump into life. One that is more purposeful, intentional, and peaceful. So you can look forward to your mornings.

Let’s get into it.

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The wrong morning routine sucks your energy

You’re reacting to the entire day from the moment your eyes open.

Wake up earlier than you’d like because Chad told you that was the key to his million dollar morning routine.

Look at your phone and get sucked down a rabbit hole that distracts you with anxiety or mini hits of dopamine until 20 minutes later when you realize you were supposed to be doing something else.

Before you know it, the kids are stirring and awake.

Then you’re scrambling to get everyone dressed, ready, and out the door in time.

Breakfast is a half-toasted bagel that you snack on during the commute.

At least the coffee is still like a nice warm hug thanks to your Stanley Cup mug.

But the rest of the day feels like you are constantly behind.

All because that’s the energy that kicked off your day.

When I stopped trying to copy the influencers, I found clarity

It was around the time that I had my awakening that I needed to turn my life around at 44 years old.

This was my Doc Brown hitting his head on the bathroom faucet and seeing the flex capacitor moment. I struck mental gold.

What started was a project to turn my life around by taking back control of my time, my energy, my interests and my passions.

And it started by reimagining my mornings.

My best work hours are between 8:00 a.m. and Noon right now.

Which is wild because when I was in TV news, I was a night owl. My workday didn’t even start until almost 3:00 p.m. and would climax with the late news at 11:00 p.m.

Now I’m a morning person.

But no more cold plunges for me. I don’t have time for these bullshit little rituals that aren’t really backed by science.

Honestly, I think much better in a warm shower.

And your morning routine doesn’t have to mean punishing your body with some high intensity workout if that is not your thing, either.

I go for a walk. Do some light mobility while my coffee brews.

Maybe I’ll perform a round of bodyweight squats up to 100 reps. Or not.

Some days I enjoy a damn donut. Or some whiskey in my coffee. I’m not a robot about my ritual, and you shouldn’t be, either.

Here’s what I do every morning (for the most part)

I’m up at 5:25 a.m.

Why?

Only because my children are early risers and I want to enjoy some peace and calm before activating DadMode.

My clothes are laid out for me the night before so I get dressed and head out the door for a 25-30 minute walk.

When I get back, I might write for 20 minutes.

Or I’ll do some deep breathing and meditation.

And then I read a little nonfiction for a few minutes until we get the kids up to start their day around 6:45 a.m.

This gives them ample time to eat a healthy breakfast and get ready for the day without anyone feeling rushed.

Reject the idea that everyone should be frantically running around the home and scrambling out the door in a panic hoping they won’t be late again.

Instead we start the day with as much calm, peaceful energy as possible.

While my kids are making their way to breakfast, our coffee is usually brewing. I like to habit-stack my mobility while this happens so I’ll do five minutes (usually focusing on my hips and back).

Then I’m eating breakfast with the kids.

No need to fast until 2:00 p.m. Breakfast works for me and keeps me full for hours.

No cold plunges.

The hell with the interpretive dances.

We can skip the suntanning of my butt and I’m eating a big bowl of protein oatmeal instead of feeling the urge to “eat the frog” with deep work.

This works for me. Copy if you’d like, or not. You can still probably be super successful without it.

But no matter what, you do want to wake up intentionally. With a purpose.

You want to give yourself a reason to get up every single day.

The rules to a less stressful morning routine

Winning the morning starts the night before.

Eat a healthy dinner before bed

Make it well-balanced. Try to avoid stuffing your face hole 2-3 hours before shuteye to promote a more restful slumber.

Brain dump your thoughts

Go over your To Do List for the next day.

Make sure you have an action plan to get started, otherwise you are behind the ball before you even wake up.

The day is a firehose of stress, so take this one step further and write to clear your mind, too.

Get it all out of your head so you can rest peacefully.

Go to bed at the same time every night.

Wake up at the same time every day.

Try to get at least seven hours of sleep consistently.

Adults need seven to nine hours according to the National Sleep Foundation.

No phone to start your day

I started using the silent alarm on my FitBit to jog me awake in the morning (although most days I don’t even need the alarm since I’m programmed to wake up at the same time every day).

Popping out of bed and looking at your phone immediately is no better than waking up and lighting up a cigarette.

Stop that shit right now.

Corporate urgency got you thinking that you need to be answering emails at 6:17 a.m. and my friend, I’m telling you that in 99 out of 100 cases, that email can wait.

Social media is not going to help alleviate your anxiety. It’s a leading cause for it.

No phones. Grab a book instead if you want to read.

Don’t let your kids be your alarm clock

I immediately feel out of control if the kids are up before me.

And it usually leads to far less patience with them when it happens.

Get up. Use the bathroom in peace. Take a few deep breaths. Maybe even sip some coffee in silence.

Even if you don’t want to have a whole thing to start your day, the least you can do is make sure you get your day started before the kids come out and muck it all up.

Do something for you

We wake up and react to emails, our phones, social media or even the kids, we’re igniting that anxiety first thing.

Instead:

• Go for a peaceful walk, do some mobility, or a full on workout
• Read a few pages of your book
• Enjoy a few sips of your coffee in peace
• Work on that creative thing you’ve been putting on hold
• Block out a few extra minutes to work on something for your side hustle or business
• Make a well-balanced breakfast and get to eat it without scrambling

The purpose of waking up with a purpose is to win back some of your time, energy and freedom.

That means doing something for you.

Your morning routine should energize you

No morning routine is going to solve the NPC middle manager boss situation that is pissing you off.

I totally get that.

But, it’s important that you are in control of the areas of your life where you have the most control.

Instead of letting the day snowball from the moment you get up, flip the script.

Start the day with purpose and intention.

If there’s something that you’ve always wanted to do, but can never find the time, perhaps carving out a slower, more peaceful morning presents a better chance to do that thing.

Or maybe you just want to enjoy some coffee and read a few pages before the chaos ensues.

It’s up to you, not the productivity gurus, on how you spend that time.

Use it wisely.

I hope you found this useful. If so, I’d appreciate it if you sent this newsletter to one person you think would benefit from my writing today.

And if you’re new here and enjoyed this newsletter, I’d be honored if you subscribed for more at this link.

And as always, if you have any questions, please feel free to reach out.

I answer all of my emails at pete [at] petecataldo [.] com … Hit me up with the subject line “morning routine” and I’ll answer any questions you have to make this work for you.

Until next time,
Pete