My Daily Routine for Mental Resilience

Morning Rituals: Setting the Tone for the Day

Mornings are all about setting a disciplined tone. As someone who’s not naturally a morning person, it takes a lot of determination to avoid hitting snooze and get up promptly. The first three things I do upon waking are:

1. Change into laid-out clothes: This eliminates decision fatigue.

2. Drink a small amount of liquid (water, tea, or coffee): Hydration and a bit of energy kickstart my system.

3. Put on headphones and head out for a walk: Whether it’s a podcast, audiobook, or prayer session, this walk sets my focus for the day.

My morning exercise includes a mix of low to intermediate cardio, followed by weight training, calisthenics, and functional movements. I also dedicate time to prayer, usually through the rosary or guided sessions using the Hallow app. After the workout, I consume a green drink, carbs, and electrolytes, shower, and prepare my breakfast for later. This whole routine is complete by around 6:15 AM, fueling a productive start to my day.

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Midday Recharges: Staying Focused and Energized

Maintaining energy throughout the day is all about hydration and staying active. If I slack on hydration, I tend to hit a wall in the afternoon. My strategy is simple:

• Hydrate consistently with water and electrolytes.

• Avoid prolonged sitting by moving around as much as possible, including climbing stairs and walking during breaks.

When stress builds or focus starts to wane, I practice a quick gratitude prayer or deep breathing techniques like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4). Teaching provides natural movement breaks, and I often guide my students in relaxation exercises to reset our energy.

Pre-afternoon classes, I prioritize a balanced lunch. Before football practice, a snack with carbs or natural sugars, like fruit, keeps my energy levels stable. These practices keep my mind sharp and my body energized.

Evening Wind-Down: Transitioning from Work to Rest

Evenings are crucial for transitioning from work mode to family time and, eventually, rest. My commute home is a short 8-12 minutes, during which I reflect on the day in silence to clear my mind before stepping into my role as a dad. Once home, I switch fully into family mode—playing with the kids, preparing dinner, and handling household tasks.

To wind down at night, I prioritize screen management by either turning my phone off or using “red light” mode. I also take magnesium and allergy medications with dinner and sometimes have chamomile tea with lavender and L-theanine for added relaxation. Hot showers around 8 PM help signal my body to start cooling down for sleep. Light reading or low-energy content (like camping videos) helps me drift off without overstimulation.

Getting to bed earlier and focusing on quality sleep has been transformative. While aiming for 7 hours isn’t always perfect, prioritizing sleep sets the stage for a productive and clear-headed day ahead.

Daily Routine Insights: Tying It All Together

The most impactful habit in my routine for mental resilience is sweating early in the morning. Whether it’s cardio, weights, or just a brisk walk, starting the day with movement ensures I feel better and more focused. Additionally, cold showers post-workout are a powerful boost.

Consistency is key, even during busy or challenging times. I remind myself to trust the process and prioritize recovery when feeling overwhelmed. The concept of compound consistency—repeated small actions building over time—keeps me committed.

For anyone starting out, I recommend beginning small. For instance, if you’re trying to wake up earlier, start by shifting your wake-up time just 30 minutes earlier each week. Pair that with simple activities like walking, and gradually layer in more as your routine builds. Above all, make sleep a top priority; optimizing sleep has ripple effects across every other aspect of your routine.

Finally, while structure is important, flexibility is key to maintaining balance. If something unexpected comes up, I adjust and make up for it later in the week.

Resources

1. Eric Hinman-Movement Memo

2. L-theanine

3. Magnesium 

4. Brian Cain Routines and Habits

5. “Red Light” on Phone

6. 1 Minute Question Newsletter

7. Strength Framework Newsletter

8. The Power Up Newsletter