by Tony Gjokaj June 15, 2020 5 min read

If you look at many great individuals in history (from inventors to athletes and to leaders), you will see each one of them had various unique rituals.

In following a routine that improves the mind, body, and soul, you can focus more of your energy towards the more complex tasks in life.

At Reforged, we believe if you can control your morning ritual and evening ritual, you can make the best out of your day.

You can seize your destiny.

In this article, we are going to go over our framework in creating our own rituals.

A Brief On Habit-Building

Habits are typically influenced by taking small steps or environmental change.

If we start a new diet eliminating a food group completely, we will most likely fail. If we are surrounded by junk food, we will eventually give in.

So in this example, we would incrementally change our diet. We would also eliminate junk food from the vicinity of our workspace or home.

Once we do this, we eventually repeat this process day in and out until the habit becomes instinctive, and even ritualistic.

A Brief On Exercise

Before we dive into our morning and evening rituals, we need to find the best time or opportunity for us to exercise for at least 30-60 minutes.

While there are studies that say exercise can be beneficial at either or part of the day, find what works optimally for you.

Ask yourself the following questions:

  • Does your exercise make you tired or energized? 
  • Do you feel more accomplished by completing a morning workout before work (or other obligations)?
  • Is it more convenient to work out before or after work?

Your answers should help you decide an optimal opportunity for a specific exercise time.

Rise (Morning Ritual)

Our rise is what sets the tone for the rest of our day. This is the part of our day where we prime ourselves for the difficult tasks.

For your mornings, you should focus on YOU: tasks that reinforce the mind, body, and soul. Conquering your mornings is the best way to conquer every part of your day.

The Essentials

The essentials are the routine we take to start our day.

Here are a few examples of essentials:

  • Brushing your teeth
  • The cold shower
  • Putting on work clothes
  • Drinking your first cup of coffee

All of these are essentials that prime our morning to start - it's our trigger.

Coffee is one of the best examples of essentials. When we smell the coffee brewing or drink our first sip, we are ready to start our day. It's not JUST the caffeine that primes us, but the routine of drinking the caffeine.

Physical or Mental Activity

"I used to think going to sleep late was cool. Till I realized waking up early is the real boss shit." - Wiz Khalifa

There's a reason why waking up early is boss shit. There's something about the stillness, the quietness, the "you" time that truly makes it a powerful experience.

When we wake, we recommend focusing on a physical or mental activity that gets your mind right. We mentally prepare ourselves for the obligations and challenges we will experience today.

It's in preparation to armor your mind for battle.

Here are a few examples of physical or mental tasks you can accomplish before your day truly begins:

  • Exercise: If you can't exercise in the evening, morning exercise can truly prime your day. You get the hardest part of the day out of the way.
  • Read Books: Personal development books are not just for finding more information. You can find more of yourself in them as well.
  • Meditate: Meditation allows you to dive into yourself and find more about you.
  • Personal Journal: Journaling allows you to document your thoughts as you progress. Having something like this to look back at is truly powerful.
  • Plan out day: A planner that sets up your goals and priorities allows you to have something you strive towards daily. Things may change unexpectedly, but you are able to stay the course through accomplishing your priorities.

Midday (The Afternoon)

The afternoon consists of work and other obligations that we can't always have control of. While at times, work can be systematic for some... things can unexpectedly happen.

Here, rituals can be things like the food you eat, the clothes you wear, or the routine you have.

For example, the late Steve Jobs used to wear what people view as "plain clothes". The reason for this might be the fact that he would rather focus his energy on more complex tasks.

Find simplicity through your day.

Fall (Evening Ritual)

Our fall (or evening ritual) is where we unwind and finish off our day. During this time, we recollect our thoughts, spend time with our family, or close with physical exercise.

The goal for our fall rituals is to complete personal tasks so that we can close our days. 

Physical Exercise

If you have not experienced some physical activity in the morning, now's your chance to drive to the gym or the park straight after work.

Make sure you have your gym clothes in the car as a reminder to get to work.

Family Time

Whether it's unwinding with your spouse, children, or "face timing" your family members before bed: this is a special time to be with people you care about.

While we love to dominate our day to day, remember who you do it for.


While we have various articles on sleep quality, we want to reiterate that you should get 6-8 hours of sleep per day.

Sleep allows us to perform our best the next day, so it is imperative you do your best to accomplish this.

Eliminating Electronics Before Bed

Whenever my buddies tell me they don't get enough sleep, I ask them what their routine before bed is. When I continue to ask, I realize that people spend hours going through their social media feeds looking at memes and more.

The answer is there.

In our evenings, we recommend limiting and reducing time with electronics drastically. At night, darkness produces melatonin and blue light from our phones affects our sleep quality.

So your solution is to charge your phone and put it far away from hand's reach before bed.

You'll find it easier to sleep.

Unwinding Activity

Now that we have the phone out of the way, we can focus on an activity that allows us to unwind before bed.

Here are a few examples to unwind before bed:

  • Meditate: Meditation before bed easily primes relaxation and preparation before bed.
  • Sleep sounds: When I had issues falling asleep in the past, listening to rain or forest sounds helped. It felt soothing.
  • Read Books: reading a book before bed allows us to unwind easily. I recommend reading a fiction book during this time for some pretty sweet dreams.
  • Journal: Write about your thoughts of the day, something you learned, and more. It's mentally relaxing when closing your day with a journal.
  • Plan out tomorrow: planning out the next morning allows you to prepare for the tasks at hand, instead of worrying about it before bed.

We Fall So That We Rise

After the fall, we rise in the morning reborn... similar to the cycle of rebirth for the phoenix.

Once we unwind and fall asleep, we wake up ready to rise once again. The repetitive cycle allows us to build rituals to be our best.

When we have habitual routines, we expend less energy executing them. As mentioned before, rituals allow us to expend more energy on the harder tasks of the day.

Work can get absolutely difficult - it can be a battlefield.

Having rituals allows us to metaphorically armor ourselves for the battle at hand.

What rituals have you implemented throughout your day that has helped you? Let us know in the comments below.

Thanks for reading Reforged Legion!

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.

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