Win The Morning, Win The Day
If you have young kids, I bet your mornings are chaos. Someone doesn’t want to get up, someone can’t find their shoes, and someone else has decided they don’t like Cheerios anymore and will only eat strawberry Dannon Lite for breakfast. Sound familiar?
The chaos-makers in my house!
This doesn’t just apply to parents! If you’re the caretaker for a parent or partner, if you’ve got a long commute, or if you’ve got pets that need their walks and medications - it’s easy to get off course.
And when your day starts with chaos, it can feel pretty hard to right the ship. But I want to encourage you to try because if you can win the morning, you can win the day.
Research shows we’re most focused, creative, and high-energy in the morning hours. One study found that our cognitive performance tends to peak in the late morning—especially for tasks involving memory, attention, and executive function. Our willpower is stronger. Stress is lower. And the rest of the world hasn’t had the chance to derail us yet.
So why do we so often waste those hours?
If you’ve been waking up already behind—or if the morning scroll is hijacking your best energy—you’re not alone. But there’s a better way and it starts with front-loading your day.
Why Front-Loading Works (And What It Actually Means)
Let’s be clear: front-loading your day doesn’t mean cramming in 47 productivity hacks before breakfast. It means aligning your early hours with the things that actually move the needle—in your health, your mood, your momentum.
In my house, that includes quiet time, a workout, maybe reading or journaling. My kids do it too (yes, they’d rather be on their iPads—but they’ve learned that Dad’s sanity requires a tech-free stretch of morning time).
The result? Fewer meltdowns, more connection, more intention.
This is one of the first shifts I work on with my health coaching clients—because it’s simple, sustainable, and makes the biggest difference. You don’t have to overhaul your life overnight. But if you can win your morning, you give yourself a massive edge the rest of the day.
The Real Reason Morning Routines Fall Apart
Most morning routines collapse because they’re too complicated, too idealistic, or just don’t fit real life.
You don’t need to start your day with a sunrise meditation and 14 supplements. But you do need to start your day on offense.
That might look like:
10 minutes of stretching before you check your phone
Drinking a full glass of water before coffee
Getting outside—even if it’s just to take the trash out
Reading one page of a book before opening your email
These might seem small. But small is powerful when it’s intentional.
Build Your Morning Around the 6 Pillars of Health
If you’ve been around here a while, you’ve heard me talk about the six pillars of health. They’re the foundation I use with every client. And front-loading your day is one of the best ways to touch most of them before noon.
Let’s break it down:
Hydration: Drink a full glass of water before your feet even hit the floor. Set it on your nightstand tonight.
Movement: Walk, stretch, strength train—whatever fits your body and time. Even 5 minutes makes a difference.
Nutrition: Eat something with protein and fiber. Don’t skip breakfast and wonder why you’re ravenous by 10am.
Mindset: Read, journal, pray, or sit in silence. Pick one. Anchor your brain before the world gets noisy.
Sleep: Your morning starts the night before. No blue light for 30 minutes before bed.
Relationships: Text someone, leave a sticky note for your partner, or connect before the day snowballs.
Even hitting 3 out of 6 is a win. Morning routines aren’t about perfection—they’re about building habits that stack up.
But What If I’m Not a “Morning Person”?
You don’t need to be one, you just need to stop using that label as a hall pass for chaos.
Your morning doesn’t have to start at 5am. It starts whenever you wake up. And the first 30 minutes—regardless of the time—can either fuel your day or fritter it away.
Here’s a 15-minute sample routine you can try tomorrow:
Hydrate (2 min) – Glass of water with lemon or electrolytes
Move (5 min) – Air squats, pushups, or a walk around the block
Mindset (5 min) – One page of reading or a quick gratitude list
Connect (3 min) – Send a text or hug someone in your house
That’s it. No cold plunges required (although you know I love a cold plunge!!)
Ready To Win Your Mornings
If you’re feeling stuck, groggy, or like you’re always two steps behind—start with your morning. Not just because it sounds nice, but because it’s when your brain and body are actually wired to make progress.
Front-load your day with intention, stack the wins, and let them compound.
And if you’re tired of trying to figure it out on your own—I can help. You can grab a free health consultation here.
We’ll look at your schedule, your goals, your energy levels, and build something that actually fits. Whether it’s working on nutrition, sleep, movement, or accountability, coaching gives you structure and flexibility.