A Quick Protocol for an Excellent Start to Your Day

Use this 20-minute morning routine to feel great and perform at your very best.

Patrik Edblad


Photo by Ioana Tabarcea on Unsplash

If you want to start a morning routine, you can find a lot of advice online.

And while most of it is pretty good, almost all of the recommended routines have one major flaw.

They assume that you have a lot of time available every morning.

That’s just not the case for most people. I know it isn’t for me — especially since I became a dad.

So, a while back, I set out to build an “80/20” type morning routine. One that delivers as many benefits as possible in as little time as possible.

And after a lot of experimenting, I’ve come up with a routine that’s worked so well that I want to share it with you.

Here’s the 3-step protocol I use every workday morning, along with a brief explanation of each step.

Step 1: 7-Minute Workout

This is a science-based exercise routine where you do 12 body-weight exercises in rapid succession.

Researchers have found that this kind of high-intensity interval training is extremely effective.

It can deliver many of the same benefits as several hours of running in just a few minutes.

That includes welcome benefits like improved health, mood, energy, focus, and learning.

I use nothing more than this app, a chair, and a wall to do my 7-minute workout.

Step 2: 5-Minute Cold Shower

Deliberate cold exposure provides some powerful benefits.

Physiologically, it can improve your metabolic rate, immune response, and health.

Psychologically, it can strengthen your ability to handle stress, build your grit, and improve your mood.

And if you do your cold exposure in the morning, you’ll be more alert throughout the rest of the day.

I take a gradual approach here and shower slightly colder every week.

Step 3: 2-Minute Focus Exercise



Patrik Edblad

I write about timeless ideas and science-backed strategies to feel great and perform at your very best. Get more from me at https://www.patrikedblad.com