How you start your day is incredibly important—it sets the tone for everything that follows. At MaxFit Gym, we believe in fixing your habits first because the results will follow, whether that’s losing weight, toning up, getting fitter, or simply feeling healthier and happier.
After years of trial and error, I’ve found a morning routine that works wonders for me. Inspired by The 5 AM Club by Robin Sharma (though I’m not a 5 AM riser—I stick to 7 AM!), I follow a simple but effective formula: 20/20/20. Here’s how it works:
Step 1: 20 Minutes of Light Exercise
Starting your day with 20 minutes of light movement is a fantastic way to lower cortisol levels and centre yourself. For me, this looks like yoga, foam rolling, or a basic stretch routine. This small dose of movement wakes up my body and mind, setting me up for a day of focus and energy.
The benefits of morning exercise are backed by science—it increases blood flow, stimulates endorphins, and prepares your mind for the day ahead. Whether it’s a walk, stretching, or even a quick bodyweight workout, this step is all about getting moving.
If you’re unsure where to start or how to incorporate exercise into your routine, our on-ramp programme is the perfect introduction. It’s designed to build confidence and provide the tools you need to take control of your fitness.
Step 2: 20 Minutes of Journaling
Journaling has become an essential part of my routine. I keep it simple, using the notes app on my phone to jot down my thoughts. I start with:
- Yesterday was a great day because…
- Today, my top 3 priorities are…
- I’m grateful for…
Then, I write about what’s on my mind—whether it’s things that bugged me or things I’m looking forward to. This process clears the mental clutter and gives me a “blank canvas” to tackle the day.
Journaling also boosts productivity by helping you prioritise and organise your thoughts. Once I finish, my head feels clear, and I’m ready to tackle whatever’s next.
Step 3: 20 Minutes of Learning
The final 20 minutes of my morning routine is left to fill my mind with positive and educational content, usually via Audible. Whether it’s a fitness book, a mindset booster, or anything that feeds my growth, I’m more receptive at this point because my mind is clear. While listening, I often start tidying up or packing lunches, making this step doubly productive.
Bonus Tip 1: Get Outside
Another tip I’ve incorporated is getting outside and soaking up some natural light first thing in the morning. I picked this up from The Circadian Code by Dr Satchin Panda, which explains the importance of sunlight exposure for resetting your internal body clock.
It doesn’t have to be complicated—when I’m taking the bins out or heading for a quick walk with my 8-month-old, I make sure I get those precious few minutes of fresh air and sunlight. It’s an easy win that boosts alertness and helps regulate your circadian rhythm.
Bonus Tip 2: Cold Exposure
For the past few months, I’ve added a three-minute dip in my cold pod each morning. This has been a game-changer for me. The cold exposure leaves me feeling energised, alert, and ready to face the day. While it might not be for everyone, I’ve found this to be an amazing way to supercharge my mornings. Stay tuned for a future blog post all about the benefits of cold exposure!
Flexibility Is Key
Some days, I condense the routine into 30 minutes (10/10/10) when I’m short on time. And for parents with young children, I know mornings can be hectic. The key is waking up at least 30 minutes before everyone else in the house—most kids need more sleep than adults, so this should be manageable.
The compound effect of this routine is life-changing. The light exercise keeps me moving, the journaling clears my mind, and the learning keeps me constantly growing. It’s a simple system that works wonders, and I believe anyone can adapt it to their own lifestyle.
If you’re looking to create better habits, this is a great place to start. At MaxFit Gym, we’re all about helping you feel good every day. If you’d like personalised guidance to reach your goals, book a No-Sweat Intro today. Let’s work together to find a routine that helps you feel healthier, stronger, and happier!
