The Ultimate Morning Routine Hack: No 5 AM Required!

In this episode of the Healthspan Digest, Coach Aaron Shaw breaks down the science and strategy behind creating a powerful morning routine that doesn’t require waking up at the crack of dawn. If you’re someone who cringes at the word “morning,” this episode is for you. Aaron reveals how his morning routine actually starts the evening before at 7 PM, ensuring that the first two hours of his day are stress-free, productive, and completely automated.

Learn how to streamline your mornings, reduce stress, and boost productivity—all while improving your physical and mental health. Aaron also busts the myth that you have to wake up super early to be successful, providing practical tips and real-life examples of how a consistent morning routine can enhance your healthspan.

Tune in to discover:

•The real benefits of a morning routine backed by science

•Aaron’s personal step-by-step morning ritual that guarantees results

•Three actionable steps to start or refine your own morning routine today

Whether you’re looking to optimize your mornings or just get more out of your day, this episode is packed with insights that can make a big difference.

Don’t miss out on unlocking your full potential with a morning routine that works for you!

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Transcript

Aaron Shaw (00:00)
How to start a morning routine and stick to it. This is a different approach. Different how? This morning routine starts at 7 p So that's really good news for people who cringe at the word morning and just can't imagine doing anything productive with the word morning in it. For me, the first two hours of my day, I have no decisions to make, no stress, there's no rushing around, and it is completely.

automated. My morning is completely automated by my routine, my rituals, my habit. I can accomplish more. I can do it in less time and ultimately with better results for my fitness, nutrition, relationship, mental focus, productivity, all the great things just from having a morning routine. In this episode, I'm going give you three simple steps to starting or improving and fine tuning your morning rituals, your morning routine.

Question I would have for you, which you can leave a comment on this, would be what would you like to change or tweak about your current morning routine or your current mornings at all if you don't have a routine? What would you like to change? I'll also start off by saying, I'm gonna bust this myth, is that in order to have a morning routine, you have to get up at four o 'clock in the morning or five o 'clock in the morning or six o 'clock in the morning. It doesn't matter. The key is what you do upon waking.

it and I'll give them to give you the details of my morning routine. And I will admit that my mornings are early because that's just the way I'm wired. And so it works for me. But if you sleep until 8 AM, that's fine. The key is having a routine and a structure once you are up and rolling. But the good news again is that your morning routine is going to start at 7 PM. My name is Aaron Shaw. am from healthspan physiocoaching, and I love talking about healthspan and specifically the five pillars of healthspan.

That is exercise, nutrition, mental wellbeing, sleep, and preventative care. So my goal is not only to live a long, vibrant life with longevity and lifespan, but specifically with a vibrant healthspan and a long healthspan. And that is the duration of time within our lifespan that we are healthy, active, vibrant, and rock and roll on with a good morning routine. Today, we're going to talk about

the, not just the value, I'm going to run through some of the science very briefly, just the top points of like what the real evidence is on having a routine in the morning. I'm going to break down what works for me, what my routine is, and give you three specific things that you can do to start integrating, developing a morning routine for yourself. And these tips, even though I'm going to give you a couple of them.

As always, I promise to end with one specific thing you can do today to extend your healthspan and you set the building block, the first building block of a robust or what may develop into a robust morning routine.

I really look at my morning routine, my ritual as, I think it's a time hack is what it is. It's an efficiency hack. And it's one of these hacks, like a lot of hacks that are hidden in plain sight. I think a morning routine is really important for those of us that are really ambitious, whether that's, you know, we're deep in learning mode or in school, or whether we're fitness focused.

family focused, career ambitions, those of us that need personal time to recharge, and those of us who tend to be a little anxious, and that is me. So for me, my morning routine is about reducing my stress and improving and increasing my productivity. I can get so much done and I feel like it's, in a way, I just feel like my habits and the routine, which at this point does not take any energy for me to fulfill my morning routine, it's

cheating in a sense because I can get so much done in such a compressed amount of time that I'm Thankfully, I'm getting and meeting some some goals that I really wanted to be achieving for a long time And it's entirely on the foundation on the shoulders of my morning routine. So what is the big deal with the morning routine? So let's think about The scientific evidence that a morning routine

on how a morning routine can have a positive impact on health. First of all, improve mental health. And this is a big one for me. So it is stress reduction. consistent routine upon waking really takes away the unknown. I think for anybody, and this is well researched, that whether it's good news or bad news, I think that the evidence shows that

Stress and anxiety can really be exacerbated from the unknown, the surprises. Nobody wants to be surprised. And for me, even if there's bad news or a challenge, I just want to know ahead of time, like, let me prepare for it. And even if it's a challenging situation, as long as I can prepare for it, I'm good. Let me get myself set up for it. And so having a routine reduces stress.

it's completely predictable. My mornings are completely predictable. Not just the first few minutes, but literally like the first few hours of my mornings are super predictable. as I said, there's a couple of days a week at least that for a full two hours, I make no decisions, no decisions at all. Like everything is completely automatic. I get a bunch of things done, no stress. Everything's set out for me. It's, it's great. Really. That's so the benefit of

less stress, the benefit of having this predictability is you have lower cortisol levels. So I won't go deep into that, but I've actually had another episode on stress and cortisol and talk about that. having lower cortisol levels, lower stress levels really improves mental clarity, lets you get your brain functions better. You can kind of get more done, which is awesome. Having a morning routine is great for better physical health, especially if you integrate

exercise or movement of some kind to get the day going. As I'll share, a couple of days a week, my morning routine does involve exercise, not every day, but a couple of days a week involves exercise. And it is a great boost for the immune system, cardiovascular health, longevity, energy levels, very well documented. There's also some research on people who have established routines, established morning routines, tend to eat a little bit better. I think that that

really is based upon the fact that with structure, we're not left to just opening up the refrigerator and hoping that there's some decent food in there. With structure, with a plan, with a habit, with a ritual, it gets much easier to strategize and get yourself really set for your morning routine. So that means you already know what you're to eat. You already have an opportunity ahead of time and really kind of over time starting to tweak.

and adjust your routine and tweak and adjust any sort of nutritional needs that you have, nutritional goals that you have to make sure that a healthy eating habit is integrated into your routine. The third things that helps with the morning routine is sleep. Even though I get up very early in the morning, which is an unfathomable time for most people, but I get up very early in the morning, I sleep great. Part of that is because

My sleep wake cycle is set. So there's a bunch of research, including some of the stuff I was reading from the Journal of Clinical Sleep Medicine that was really highlighting the benefits of sleep schedules and maintaining your circadian rhythms. I also did another episode on circadian rhythms that you may want to check out if sleep is something that you struggle with.

the key is really making sure that you wake up about the same time, if not the exact same time, every single day, work day, weekend, holiday, whatever it is, but consistent wake up times really leads to establishing a nice, solid, consistent cycle. There's again, the circadian rhythm that helps establish the cycle. So your body knows when it's time to wake up. It knows when it's time to shut down and go to sleep. So

Having a morning routine improves your circadian rhythms, helps you sleep better. And sleep is magical, impacts your mood, your brain health, your memory, your cognitive performance. So if you want to be in a sense, if you want to be smarter, have a morning routine. Your brain will love you for it. You'll sleep better. You get all of those benefits. The fourth benefit of a morning routine is increased productivity and time management. I am a sucker for organization and for

time management. I have so many things that I want to do that I'm just passionate about pursuing. And unless I live to be 300 years old, I'm not going to accomplish all the things I want to accomplish. So efficiency is key. there's actually a study that, again, this is from the Harvard Business Review that found that they did a study that showed the people who have a morning routine and really plan their day. So key here is planning. So by planning their day, they're more productive and less likely

to procrastinate. And we're all struggling with procrastination from time to time, especially on things that are maybe seem kind of daunting to us. people who have an established morning routine tend to benefit from increased productivity and better time management. And so really kind of like eliminate or diminish the procrastination that we all struggle from time to time.

And the fifth thing that I'll just kind of briefly, it's almost like a review really, the enhanced cognitive function related to, you know, mood regulation related to the morning routine, which really is woven into better sleep quality, lower stress, chances of probably being a little bit more physically active, eating a little bit better. All of those things together combined, combined really help with cognitive function, having a steady mood.

and really emotional well -being, which is one of the pillars of HealthSpan.

I could list more, but there are five off the top benefits of a morning routine. And for me, just those brief things that I talked about, those are five keys to me feeling really good to being productive and to extending my healthspan. And if you don't have a morning routine, please consider having one for those reasons alone. And I'll also put a little plug in here for one of my favorite.

books, which you may have heard me mention on some other episodes, The One Thing by Gary Keller, which really, really emphasizes the importance of starting your day with the most important task. Whatever you feel like is the most important task of the day, he suggests starting with that one thing and then letting all the other smaller, maybe more tedious activities of the day kind of fall below that. That is easier said than done. And there are days when

my most important thing, I cannot get done in the morning. cannot integrate it into my morning routine just because of life. So cut yourself some slack and I'll get into kind of the ways how we can really develop a morning routine and integrate it into our, you know, again, the routine daily. But we have to cut ourselves some slack and recognize that not all days are the same. Things do come up where we have to modify even the most perfectly laid plan.

For example, I really have two different types of morning routines. One are the days that I go into a clinic. So three days a week, I'm going into a clinic, therapy clinic, and the other days of the week, I am at home, I work out of my home office. And those two days are different. Time demands are different. But each one of those days has its own unique one thing that I focus on during my morning time. So it's...

It's almost like I have two morning routines, I would say, but there's still the foundation of the time is the same, it's consistent, it's just the priorities of those days are different a little bit.

Ultimately, I think there are four main elements that you could have for an effective morning routine. So four elements. One would be exercise. One would be a nutrition focus of a morning routine. One would be a work focus. And one would be what I'll say like a mental wellbeing focus. briefly, so we talked about the benefits already, but I think for you to think about how do I kind of hone in on

If I had a morning routine, what would I really be focusing on? think if you think about some people or some people, some of the time, myself included, exercise is right out of the gate. So a couple of days a week, exercise for me is the first thing that I've really kind hit the ground running, so to speak.

any sort of exercise. So this could be as short as a 10 minute walk, which, you know, boost your immune system and get your kind of mental acuity kicked in for the day. That works. That could be, that could be the start of a morning routine with that, with just that alone. that's an exercise is an element that you could focus on in the morning. The second thing would be nutrition. You can focus on, you know, if you're a breakfast eater, you could focus on having a really thoughtful and intentional

balanced breakfast. If you're not a breakfast eater, you could still focus on nutrition by doing some meal prep for lunch or for dinner. So really utilizing that early morning time to kind of set the stage for the entire rest of the day from a nutrition standpoint. You can focus on productive work during this morning routine. And I think for, you know, part of the days that I am not going into the clinic, there's some other big projects that I work on that are

My mornings will be work focused. And so we'll sit in front of the computer right from the get -go and really get a ton of stuff done right from right from, you know, cup of coffee, number one. And the fourth possible things that you could focus on would be your mental wellbeing, your emotional wellbeing. So that could be journaling. It could be just some quiet time for yourself. It could be reading a book. It could be for me on

days that I'm not going into the clinic, it's family walk time. So my wife and I walk our dogs, we will get a cup of coffee at the local coffee shop. And so that part of that morning routine really grounds me. And it is, again, it's a routine, it's a ritual. It's what happens on certain days and it's predictable and it really fulfills all of those benefits that I talked about. The health benefits, the healthspan benefits of having a morning routine.

So that's a lot to digest right there. So I recognize that I just dumped, you know, five or six health benefits, which should all ring true and be not really controversial in any sort of way. Waking up early, getting more done, feeling better, having better emotional health, potentially physical health, productive health. So if you're, again, if you're work -focused, school -focused, learning in some sort of way, all of those things really can be done.

in a much shorter amount of time with less energy and less distraction if you have a structured morning routine.

My morning routine, and here's what I think is kind of the hack. My morning routine starts at 7 p and I would suggest that your morning routine also start in the evening. If you wake up tomorrow morning at whatever time and say, today I'm gonna start a morning routine, good luck to you. If you can do that from day one, waking up and just flipping a switch and creating some sort of organized and thoughtful and intentional morning routine,

Rock and roll. That's awesome. For me, I have to, even still, I've had the same morning routine for many months now, this particular one I'm going to share with you. My morning routine has to start the night before. it makes my life so much easier. So the day that I'm going explain is one of the three days that I go into a clinic. So I have to get up, I have to get out the door. I'm going to be gone all day long. So I have to think about nutrition.

By the time I come home, it's late. I'm tired from working. I'm not going to exercise after work. And I'll be really just kind of pooped out and ready to unwind for the day. So that means that seven o 'clock at night, the day before I am starting my morning routine. And that includes I set up my gym clothes for the morning. So I put my shorts and shirt, sneakers and socks right by the bed. I prepare my nutrition.

for the next morning. That includes the food I'll eat for breakfast, the snacks I have, the lunch I have, and the snacks that I have after lunch before coming home. I pack my work clothes. So I take the clothes I'm gonna wear at the clinic, stuff them into a gym bag. And in that gym bag, this may be TMI, but in that gym bag, I'll also put in my sandals, which I'll take a shower with my flip flops on.

But I don't put on my work shoes and I'll tell you why in a second. I will. so I packed that up. take that work. I take that gym bag. put that in my Jeep. So that's already in the Jeep. I'll also put in my work shoes with my work socks and the same work sweatshirt that I wear pretty much every day. And I put that in the front seat of my Jeep. Why? Well, by doing that, it saves me a couple of minutes during my day because,

I don't want to carry my shoes into the gym. I'm typically too hot. only want to put shoes on when I get done with my shower. And, but I need to put my shoes on for to go to work. So that happens literally at a red light right outside the office before I go into the office where I change out of my flip flops to my shoes. It's quirky. It's weird, but it saves me three minutes in the morning. Is it stressful? No. Am I rushed? Definitely not. But it is a tiny little tweak that I've made in my morning routine that saves me just a couple of minutes.

And that goes a couple of minutes here and there add up. So at 7pm, I've set all my stuff off for the next day. All my nutrition is ready to go. I journal for about five minutes and all I do is I write down what the highlight is going to be for the next day. And maybe I'll recap what happened on this current day.

So by the time I go to bed, my morning routine is kind of queued up. It's already in the start line. It's already ready to go. I go to bed, probably in bed by 8 30, 8 45 most nights and I'm reading and I go to sleep. My morning alarm goes off at four 20 in the morning. Shocking for most people, but yes, four 20 in the morning, the alarm goes off. I've already slept well. I wake up.

And this is probably what most people think of like the morning, the true proper morning routine. I wake up immediately, walk out to the kitchen, turn on the hot water to get the water boiling from my cup of coffee. Put my gym clothes on, brush my teeth, grab food from the fridge, shoving into my backpack. So now my backpack number two, I have two backpacks every single day. Pour my coffee. I top off my water bottle with, which it has creatine, water, and a little bit of OJ.

And I'm out the door 10 minutes. So I'm up at 4 20 by 4 30. I'm out the door, drive to the gym. I'm exercising at 5 a I walk in the door at 5 a of the YMCA. Anyhow, I lift, I shower by 6 10. I'm driving from the YMCA swing by Starbucks often grab a cup of coffee, another cup of coffee. 6 25 in the morning. I'm at the office 6 35. I start reviewing cases for the day.

So by now I've already been up for two hours. I haven't had to make a single decision. Everything's decisions have already been made. My clothes have already been picked out. My lunch, my snacks already been done. My Jeep's already been loaded up. Everything is autopilot. Super simple. Super simple. So by 6 .35 on these clinic days, my self care is done for the day. I've taken care of my heart health, cardiovascular health, my musculoskeletal system.

My nutrition is dialed and I'm ready to rock and roll. So that is one of really kind of two different morning routines that I have. It happens so quickly that it's when I took the time to kind of write down what my routine was, was, it's easy. I mean, it's off the back of me. I do it so often. I kind of don't think about it. So I had to kind of stop and pause and break down step by step what I do. But it is, yes, it is early, but yes, I've already slept a full night's sleep. I feel fine, feel great.

And it's simple. It's easy. I want to say it's kind of relaxing even. it's, it's, wake up for the rest of the world, which is great. So it's quiet. There's not much going on. got to be careful driving down the street because it's often a deer standing in the road. But other than that, it is just a chill morning.

Let's switch into three simple steps you can do to start or improve your morning routine. Three steps to start or improve your morning routine. Number one, set an alarm for 10 minutes earlier than you usually do and get out of bed. Sounds simple, right? I think that it's, it's obvious in a sense, cause the morning routine for most people thinks like, I got to, you have to get up earlier and do stuff. But I would,

encourage you not to start by saying, I'm to get up an hour earlier, get on the treadmill and do some interval training. Like don't set something that's so, I mean, overly ambitious. been a chance of success of that is for the long -term is not good, but 10 minutes for most of us is doable. 10 minutes isn't that big of a deal. that mean you maybe you go to bed 10 minutes earlier? Sure. That's cool. But step one, set your alarm for 10 minutes earlier and get out of bed. That's it.

Don't worry about what you're gonna do yet. But let's talk about step two. Step two is between seven and nine p at night for most people, I would say, you need to start planning your morning routine. So take 10 to 15 minutes or more if you want and set yourself up for success. Pick just one thing to do the next morning, either to start doing or to change doing or to be more efficient in doing and be mindful.

Be intentional about doing it. What do you want your morning routine to look like? So that could be making your lunch for the next day. That could be setting out your gym clothes. That could be setting out your journal because you plan on taking 10 minutes and just journaling a little bit, some gratitude journaling for your emotional wellbeing. Maybe it's setting out a journal so you write your one goal for the day. It could be taking 10 minutes and reading a book, some personal time. It could be...

encouraging your spouse to get up 10 minutes earlier with you and having a cup of coffee together. It could be drinking a glass of water as soon as you get up. It could be preparing a smoothie. It could be anything. But the key is take the time the night before and write down, if you don't have a journal, that's totally cool. Put it on a post -it note, write it in your, on a Word document, whatever you want to do, but take the time to stop, pause, think, and plan.

A morning routine does not simply mean waking up earlier and doing the same exact things you always do, just drawing out the day. A morning routine should be structured and thoughtful and really goal oriented to get something of value done in a short amount of time, within the morning time. Especially the first, whether it's 10 minutes, great. If it can be the first 30 minutes, the first hour or a couple of hours, even better, but it's

needs to be intentional. And in order for you to have intention, you need to have a plan. So the night before you plan this out. when that alarm kicks off 10 minutes earlier than usual, you already know what you're to do. You can be like me, can be brain dead for the first two hours of the day, still get a ton of stuff done. No energy expenditure. It's perfect. The third step to starting or improving your morning routine is to plan a reward for yourself. If you don't already have a morning routine,

I completely recognize it can be challenging to start, a little bit daunting. Maybe you've tried doing it off and on through the years. And it's really, you know, it's one more thing to do. And so yes, it can be challenging. therefore, you kind of want to take a lesson here from one of my other favorite books, which is Atomic Habits. You need to have a cue, a routine, and a reward to start something new. The reward being what we're talking about here. So the cue could be setting your gym close out.

So the cue is you wake up, turn the light on, all your gym clothes are splayed out in front of you. like, well, I guess the cue is I'm going to go to the gym right now. The routine would be, you know, a flow of actions or activities that you do, which is, you know, going to be getting dressed and walking out the door, go to the gym. And then it has to have some type of reward. Now with having a morning routine, a lot of these rewards that we talked about, the health rewards, the healthspan rewards are just playing the long game. It's a long -term award. So.

you know, physical health, nutrition, sleeping better, circadian rhythms, all these things are long -term plays that we want to have over the long term, which are great. But if you're brand new to having a morning routine, it can be a little bit tough to really perceive, you know, is this working? Is this really worth it? It's still a challenge to start with. So I would encourage you to set a reward for five days. So pick one thing you can start, you want to start doing for a morning routine and say, if

over the next five days, I can do this one thing for five days in a row. I'm going to treat myself to something that could be going out to the movies one night, going out to dinner. could be getting a massage. It could be doing anything that's of value to you that preferably is not bad for your health, but something that is of value to you that you're, can kind of put that on a calendar of sorts, literally, or at least in your mind. Say, man, if I, if I can get up 10 minutes earlier, five days in a row,

And, you know, even just go for a brisk 10 minute walk with those 10 minutes or five minutes walk. You you wake up five, 10 minutes early, get your stuff on, walk out the door, do a brisk five minute walk, come back, call it a win, do that five days in a row. Have something planned for yourself as a reward. That is going to help reinforce the whole process. You've been rewarded. get that short -term reward.

You do that five days, you do that 10 days, you do that a few weeks, you start fine tuning what your plan is in the morning. And you may find you don't have to get up any earlier at all. You've just been much more efficient in your morning. Or if you are going to start an exercise program, for example, in the morning, and you don't normally do that, you may need to get up earlier to get that done. And I'll go back to my example of my morning routine where I have to the gym in the morning.

on the days I go to the clinic because one, I'm kind of wired to be a morning person anyhow, but the chances of me leaving the clinic at 6 PM, going to the gym, getting ready to work out by 7 PM, my body is done. I'm too pooped out to do that. So I have to front load that. And I frankly enjoy front loading that. That's the way I work and the way it works for me. So you may need to get up earlier. You may not need to get up earlier.

Either way, starting in small increments, it increases your chance of success. By far, with all things health related, as sad as this may be, the most important thing is consistency. It's taking the time, the mental time, the mental energy to develop this habit, to create a morning routine, to create a morning ritual that can be started in little 10 -minute blocks.

set your alarm for 10 minutes earlier than normal. You have a plan from the night before. It can be one simple thing that you start doing that you're not doing now, or it could really be one or two of the things you already have in a routine, and maybe you're just more mindful of it, and you can kind of compress the time and be more efficient with it, be more productive with it. And by taking the time even just to write this stuff down, write down what's going to happen for the first...

you know, 15 minutes or the first hour or the first couple hours every day, you can compress all of, especially the work sort of stuff you got to get done or the must get done things you must do that you may be not, you know, super stoked about doing just by being mindful of that. You may be able to compress your morning routine to be more efficient and therefore end up freeing up time in the evening time for you, for yourself, for your family, for things you want to do. But consistency is key.

A morning routine, I mean, there's no morning routine supplement or morning routine pill or something that's just going to like, you know, 20 days to a perfect morning routine or some sort of nonsense. mean, this just takes consistent work and consistent habit. But I can tell you that when, once you kind of start down that path and what you fine tune that it is one is super fulfilling. It is super simple. It's kind of cheating in a way because it takes, I mean, spend less, you'll spend less energy getting more stuff done.

just by having a routine. Simple as that.

The one thing you can do today to extend your healthspan would be tonight, I always say between seven and nine PM, but sometime tonight, write down what a perfect morning routine looks like for you.

take the time to write it down. What is it going to feel like? Even write down, would it feel like just to wake up and say, hey, this is what I'm to get done. I'm taking some really important boxes to me. It's really meaningful to me. But we have to have a destination. that's where, what does that look like? And the way I kind of spelled out my morning routine, it's step by step, very easy steps, done in a row. And when I'm done with that, it feels so good. So my destination.

from my perfect morning routine is by very early in the morning, essentially, at least on these clinic days, I have done a bunch of self care. I feel great. My, you know, like a blood pump into my brain, to my muscles, to my heart, that healthy nutrition. And I can really kind of carry myself into the day feeling really accomplished.

And I feel like I'm really stealing the day. I'm, you know, hacking the morning, if you will. So the one thing you can do for you, if you want to get started on a morning routine, or if you want to even just fine tune the routine that you have is take the time tonight to write down what a perfect morning routine would look like.

If you write down my perfect morning routine would include sleeping until 10 a That's fine if you don't have to get up till 10 a But let's not make this fiction. If you have to get up and go to work and you really need to get some some stuff done, be honest about it. But maybe you don't have to wake up any earlier than you do now. You just need to kind of take pause and strategize, plan what the morning would look like for you. What does your nutrition look like? Your movement look like? Your, you know, any sort of mental acuity?

activities you want to do, journaling, reading or whatnot, studying or getting right to work. Document that and then create that. Build it into your morning routine, into your morning rituals. Your day will be better from it. You're going to get way more stuff done in less time. Health benefits are very clear. And with that, if you want any tips on how to start a morning routine, fine tune a morning routine, give rid of some parts of a morning routine you just are stuck on and you just kind of

can't get over hump, please let me know. Healthspan PhysioCoaching, you can find me at the links associated with this video. I work with health minded people of all ages. Some have never exercised or really identified themselves as healthy any day in their life. I work with some people who have been to the Olympics and all people in between. And we're all in this journey together. I love talking healthspan. If you have any questions,

message me if you have any tips for a morning routine, please share them with this video, either message me or if you're watching this on YouTube, let me know what works for you or maybe what doesn't work for you. And yeah, we're all in this healthspan journey together. So look forward to hearing from you. Until next time, cheers.