by Tony Gjokaj May 22, 2020 3 min read

Some people just aren't morning people. We get it, late-night work shifts or other obligations get in the way. That doesn't mean you cannot build the best "your morning" ritual or rise ritual to go out and do things to improve you.

In this article, we will go over five simple habits you can implement to reforge yourself.

Five Simple Morning Habits

These morning habits consist of things that have been personally used, and things that have been proven to work through scientific research.

Wake Up 2-3 Hours Before Your Obligations.

Wake up 2-3 hours before you are obligated to do anything, whether it is getting ready for work, getting your kids ready for school, and more.

This allows you to get rid of "sleep inertia"According to one study, sleep inertia is the period between brain fog and wakefulness. Rising earlier allows you to either eliminate sleep inertia completely or give you time to eliminate it.

Depending on what your goals are, the trade-off might be that you may need to sleep earlier. However, we believe this will allow you to have the opportunity to take care of your wellbeing before work.

When I used to work 10-12 hour days, I would wake up around 4-5 am to go to the gym in the morning so that I can be energized for work. Accomplishing my personal obligations made it feel like I achieved so much in a day before work even started.

This improved my mood dramatically as a result. According to the Journal of Psychiatric Research, women who got up earlier typically did not have anxiety, depression, and other mood disorders.

We recommend to start by sleeping earlier (by at least an hour) to wake up an hour earlier. As we are typically less productive in the evenings (we are home and we unwind), this is the perfect opportunity to give yourself more productive time.

Go get you some.

Exercise the Mind and Body.

If you prefer exercising in the morning, we recommend using the previous "morning habit" to give yourself the prime opportunity to work out.

If you prefer to exercise after work, we recommend reading or doing some mindfulness exercises like meditation, yoga, or spiritual readings.

While some of these may not interest you, your mindfulness exercise can be as simple as deep breaths or stretching. According to one article from Entrepreneur, deep breathing or stretching exercises in the morning brought clarity and mood to the mind.

You can also exercise your mind by reading, studying philosophy, or other spiritual activities that you enjoy.

Find something that allows you to practice gratefulness and appreciation.

Prioritize Goals For the Day.

Set goals. Define them and consistently change them. Goals are just stepping stones and milestones that you want to execute on, then move onto the next step.

Just because you hit one milestone... you don't rest on those laurels. You move to the next one. This will propel you to even greater heights.

I covered my goal-setting philosophy in my more recent Building the Brand episode. You can watch it below:

Get Some Sun.

As mentioned in our previous sleep article, sunlight helps produce serotonin which eventually becomes the catalyst to sleep by indirectly helping melatonin. As a result, sleep quality is improved when both these hormones are "working together".

If you can't get sun, Vitamin D3 supplementation will benefit you drastically. The sun's rays also give us Vitamin D, which helps with immune health, cognition, bone health, and more. It has even shown to reduce the risk of some forms of cancer.

We cover more about Melatonin and Serotonin here.

Consistent Action: 1% A Day.

Recall that you can typically improve habits in two ways: small incremental steps, or influencing change in your environment.

Consistent action of executing your specific Morning or Rise Ritual will easily transform you. If you have to start small by implementing these habits one at a time, do so.

One of the things I learned in developing a brand is that small actions build desired results. We tend to worry about the end goal, so much so that it brings inaction. Entrepreneurs know that building from the first step is how to build the entire staircase to success.

1% a day.

Reforge Your Mornings

With these five morning habits, we hope that you can use one or all of them to truly improve your lifestyle.

If there are any questions or insights that have directly helped you become a morning person, comment below, or message me.

You can email me at tony@reforgedperformance.com, or direct message me @ibtonyg.

Thank you for reading Reforged Legion!

Until next time!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.



Also in Reforge Yourself

Exercise For Mood & Anxiety Brief Book Review
Exercise For Mood & Anxiety Brief Book Review

by Tony Gjokaj January 18, 2022 3 min read

A few months back, I listened to a podcast with a Cognitive Behavioral Therapist who was talking about the importance of exercise and depression.

As I own a fitness brand dedicated to helping people exercise out of depression, I was instantly drawn into the title of the episode.

In it, the speaker mentioned his book.

I picked it up.

I read it.

And it was SUPER INFORMATIVE.

I wanted to share it with you all today because I am rereading it for a second time.

Read More
7 Bad Habits That Can Affect Your Mental Health In 2022
7 Bad Habits That Can Affect Your Mental Health In 2022

by Tony Gjokaj January 10, 2022 5 min read

As we continue our way into 2022, one thing that can set us back from reaching our goals are our habits.

Some of us have habits that help facilitate all aspects of our health: mental, physical, and even existential.

Other habits can forestall or neglect those aspects of our health.

So in this post, we are going to go over 7 bad habits that can affect your mental health this year.

Let's dive in!

Read More
5 Reasons Why Most People Fail Their New Years Resolutions
5 Reasons Why Most People Fail Their New Years Resolutions

by Tony Gjokaj January 03, 2022 5 min read

Welcome to 2022.

A new year of possibilities and opportunities.

A new year of improving our mental health and wellbeing.

We all want to make some big changes in our lives and are completely excited about it... but sometimes, it's only a matter of time until some setback happens.

And some of us quit when it gets tough.

Do you ever wonder why some of our New Years Resolutions fail?

There are a few reasons.

In this post, we are going to cover 5 reasons why most people fail their New Years Resolutions.

Let's dive in!

Read More