Looking to content creators for morning routine inspiration also has implications for physical health, with Dr Adam Brown, a GP with a special focus on longevity medicine, emphasising that itβs βcrucialβ to approach influencer health routines with βa healthy dose of cautionβ.
βWhat works for one person may not work for another,β Brown often tells his patients. βWhile oneβs routine may work for them, it may not be appropriate or even safe for others.β
Genetics, lifestyle and environment are all factors that contribute to the need for personalised morning routines β and Brown notes influencer routines, designed to βengage and inspireβ, are βnot always rooted in solid scientific evidenceβ.
Not only is there βno scientific backing for [mouth tape] as a sleep aidβ, Brown says, but Hallβs proclivity for plunging his face into ice water could be dangerous for people with heart conditions, a sentiment that exercise physiologist Dr Ben Singh says also applies for those with anxiety.
Health implications of Hallβs style over substance routine aside, ChloΓ© Oestreich, whom Forbes dubbed the βCEO Whispererβ after she spent more than a decade coaching Fortune 500 leaders, notes actual high performers donβt trifle with βwindow-dressingβ.
Loading
βThe focus on physical appearance and aesthetic perfection reflects a broader issue: too many people are prioritising how they look over how they feel and lead,β Oestreich says.
βIn a world where being βbusyβ is worn like a badge of honour, real leadership requires you to slow down and get intentional β¦ A morning routine should be about more than aesthetics β it should build emotional resilience, increase your capacity to handle stress, and sharpen your ability to listen, communicate well and make high-stakes decisions.β
So what do high performers in real life really do every morning?
Not all high performers flag their morning routine to the world, but what successful morning routines have in common is the predictability of habits, routine and consistency.
βThereβs no such thing as an ideal daily routine. The best model is the one that works for you,β Oestreich says, noting in her experience, βsuccessful people experiment and gather insight to learn what works and helps them achieve peak performanceβ β and how someone prepares for their day internally is what sets them apart as an exceptional leader.
Oestreichβs morning routine prioritises training her mind with 40 minutes of meditation, then her body with pilates or strength workouts.
βWhen my mind is clear and my body is energised, Iβm more focused, grounded and able to handle whatever comes my way,β she says, noting if sheβs time-poor, sheβll prioritise meditation over physical exercise.
What happens to your sleep when you get up at 4am?
Sacrificing slumber for a convoluted morning routine is a move sleep expert Olivia Arezzolo wouldnβt advise, noting insufficient sleep can increase cortisol levels, ultimately heightening feelings of anxiety β the exact thing true wellness practices aim to alleviate.
βWe still need seven to nine hours, depending on our chronotype,β Arezzolo says.
The βkey to successβ is saying goodbye to late nights, with a 4am alarm meaning dinner at 4pm or 5pm, and a bedtime of 7pm or 8pm, says Arezzolo, and keeping that schedule consistent is what will help regulate the bodyβs internal clock.
Whatβs a morning routine without a few trends?
The Huberman method: Get up within an hour of sunrise and drink water and electrolytes immediately, but avoid caffeine for 90 to 120 minutes after waking. Jog or walk in the sunlight within 60 minutes of waking.
Low-dopamine start: Avoid your phone and screens for at least an hour after waking up, and caffeine for the first 90 minutes. Eat a high-protein breakfast, complete a low-stress task like folding laundry, and do a low-intensity workout.
Five-second rule: Mel Robbins touts this as the secret to changing anything in your life. Count down from five to one once you get the urge to do something, like get out of bed, then do it.
Habit stacking: Attach new habits to your old ones, like making your bed immediately after getting up, or doing five minutes of meditation after pouring your cup of coffee.
The 555-30 routine: Dedicate five minutes to meditation, five to stretching, and five to mentally preparing for the day, then 30 minutes of any form of exercise you enjoy.
A morning routine doesnβt have to be five hours
Brown does not recommend making significant changes without seeking advice from a health professional, though he notes βsimplicity is often the keyβ to making a morning routine stick.
Loading
βItβs not about perfection β itβs about consistency. Even if you miss a part of the routine, getting a few of these steps in can make a big difference,β Brown says, adding the best health habits βare those you can stick with over timeβ.
At minimum, Brown recommends drinking a glass of water after waking, a few minutes of movement to get your blood pumping, stepping out into sunlight for 10 to 15 minutes to trigger the release of serotonin and regulate your circadian rhythm, five minutes of mindfulness or breathing, a balanced breakfast and three minutes to plan your day.
Exercise physiologist Singh, a postdoctoral researcher with the University of South Australia, emphasises the importance of the movement β whether itβs stretches, a short walk, yoga or body weight exercises β being simple, as βthe integration of complex movement patterns immediately upon waking, without a proper warm-up, raises concerns about the risk of injuryβ.
Oestreich, meanwhile, advises her clients to take five minutes to check in with themselves at the very least.
βMost people are running on autopilot, reacting to their day instead of deliberately shaping it,β she says.
βIf you havenβt taken the time to assess your capacity that morning β how much focus, energy, and emotional bandwidth you have β youβre likely going to waste a lot of time being scattered and unfocused.β
Make the most of your health, relationships, fitness and nutrition with our Live Well newsletter. Get it in your inbox every Monday.