Thoughts on the intersections of wellness, the void, and everyday exploration.
My Morning Routine
The way we start our day often sets the tone for the hours that follow. Establishing a morning routine is not just about moving through a checklist; it's about creating a foundation for better mental, physical, and emotional health. I have discovered that over time, my morning rituals have transformed my mindset and significantly improved my overall well-being.
Wake and brew coffee. My day typically starts just before 6:00 AM with coffee. Coffee first thing in the morning is one of my greatest joys in life. I use a Hario V60, Acaia coffee scale, C2 hand grinder and Freakin' Good Coffee from Equator Coffee.
Juno’s breakfast. Juno, is always ready for her breakfast, which I set up while my coffee brews.
Gratitude and prayer. My partner and I maintain a small shrine where we make a water offering and spend a moment each day. Though we might skip a few days from time to time, creating daily space for gratitude and prayer are akin to the days I don’t skip flossing or exercising—my mental health is noticeably better.
Meditation. While I don't meditate daily, I do engage as needed. Recently, I've been using The Way Meditation App, guided by Henry Shukman. His gentle and calming voice, along with insightful talks are really nice.
Movement. Whether it's strength training at the gym, which I do four to five times a week, cycling indoors, HIT class with my partner, or a stretch, moving my body is a non-negotiable part of my morning before anything else. On busier days, I wake up earlier to ensure I don’t miss a workout.
Sauna and cold shower. Post-workout, I spend about 20 minutes in a dry sauna followed by a cold shower. The benefits of sauana and cold treatment are vast.
Sunlight and walk. Once our individual routines wrap up, my partner and I take our dog out for her much-needed run and frisbee. These morning walks under the sun are as much for Juno’s energy as they are for our well-being.
Breakfast. I stick to the same oatmeal based breakfast every single day and aim to eat within an 8-10 hour window—starting around 11 AM and ending with dinner between 6-7 PM.
Afternoons vary between computer work, outdoor tasks, or whatever else needs attention, maintaining flexibility while sticking to a structured morning.
Your morning routine will look different from mine, but the key is finding what feeds your body, setting a positive intention for the day ahead.
What rituals help start your day on the right foot? Let me know.
Strict press
During this morning’s strength training, my coach made a simple observation while we were doing “strict press” and “z press” movements. These are overhead pressing exercises preformed by lifting weight over your head from a standing (strict press) or a seated position (z press). The movements are focused on the upper body and core, without engaging your legs. He said something along the lines of, “Sometimes in lifting, you don’t realize how important a particular body part is until you remove it.”
There is so much true in this statement—not just in the gym but in life. Just like in our physical routines, life often involves unseen dependencies—on people and places that go unnoticed until they are absent. It reminded me that gratitude and awareness should walk hand in hand, encouraging us to not just rush through our days but to slow down, really see what surrounds us, and cherish every person, moment, and capability while they are present.
“This is a wonderful day. I’ve never seen this one before.”
This quote by Maya Angelou encourages me to view each day with wonder and gratitude, as if experiencing its beauty for the first time. It serves as a reminder to slow down, express love to those around us, and truly enjoy each moment with a fresh perspective.
Take a seat and stop on your next walk to spend a few minutes listening and watching moments happen around you—enjoy!