8 simple morning habits

The Morning Advantage

A science-backed system to support your energy, focus and sleep in real life.

Start readingOpen your tracker

Start here

How to follow the guide

Four things, in this order. It takes about five minutes a morning.

  1. Read Start tomorrow morning tonight

    One page. It is everything you need to do something different in the morning, before you have read a word of the theory.

    Open it

  2. Then a chapter a week, in order

    The first three chapters are why it works. From chapter four the rituals arrive one at a time, and each one has a week to become normal before the next lands.

  3. Tick your tracker each morning

    Whatever you actually managed. The streak is for the system, not for perfection, and one missed morning does not wipe it.

    Open your tracker

  4. Write in the Journal with your first coffee

    Yesterday, today, and the cup in your hand. One line is a full entry. This one needs the app installed.

    Open your Journal

Day 21, day 60 and day 90 each have a look back. The tracker will tell you when one is due.

Contents

The guide

  1. 01Quick startStart tomorrow morningTwo rituals you can do tomorrow, before you read another word.Read this chapter, 3 min
  2. 02IntroductionAuthor's forewordWhy Sam built this, and what it is not.Read this chapter, 4 min
  3. 03IntroductionMindset and the 90 daysWhy 90 days, how the phases work, and the shift to make before you begin.Read this chapter, 6 min
  4. 04Reset · Days 1–21Phase 1: the five core ritualsThe five non-negotiables. Each takes 2–5 minutes.Read this chapter, 9 min
  5. 05Reset · Days 1–21Phase 1: week by weekWhat to focus on each week, what to expect, and how to handle the wobbles.Read this chapter, 8 min
  6. 06Rebuild · Days 22–60Phase 2: RebuildThree more rituals, layered one at a time, then optimisation.Read this chapter, 10 min
  7. 07Rewire · Days 61–90Phase 3: RewireMaking it permanent, and what to do when life gets in the way.Read this chapter, 8 min
  8. 08Practical guideSupercharging your ritualThe role of functional mushrooms, and how to add them without changing anything.Read this chapter, 7 min
  9. 09The finishCongratulationsYou finished. Here is your reward and what comes next.Read this chapter, 2 min

Quick reference

The eight rituals

  1. 1The Light RuleDirect sunlight within 30 minutes of waking, 2–10 min
  2. 2The Hydration Rule500ml of water before anything else
  3. 3The Movement RuleFive minutes of movement within an hour of waking
  4. 4The Caffeine RuleDelay coffee. 30 minutes at first, 90 once it is a habit
  5. 5The Anchor RuleStack rituals onto habits you already have
  6. 6The Protein Rule30g of protein within 90 minutes of waking
  7. 7The Breath RuleTwo minutes of breathing before your first task
  8. 8The Shutdown RuleA 10 minute wind-down an hour before bed