Forging Your Day: An Ideal Morning Routine Inspired by Stoicism and Modern Masters
Originals: Essay
I’m indie writer Teague de La Plaine, author of the bestselling Sea at Sunrise and other stories. This is my weekly newsletter, where I talk about writing and self-publishing in addition to my own life. I keep the newsletter free, because I prefer you spend your money on my books.
Early Riser
The dawn holds immense potential. It's a blank slate, an opportunity to set the tone for the day ahead, to fortify our minds and bodies for the challenges and opportunities that await. This ideal morning routine, waking at the disciplined and palindromic time of 0440, draws inspiration from the timeless wisdom of Stoicism and the actionable insights of contemporary figures like Jocko Willink, David Goggins, Ryan Holiday, Andrew Huberman, and Tim Ferriss, all geared towards building resilience, clarity, and a state of being "mission ready" every single day.
0440: The Disciplined Rise
The early wake-up itself is a deliberate act, echoing the Stoic emphasis on discipline and seizing the day. As Jocko Willink famously says, "Discipline equals freedom." Rising before the world stirs provides a precious window of uninterrupted time for focused practices.
0445 - 0615/0640: Fasted Fitness (60-90 minutes)
Immediately following the disciplined rise, the body is primed for movement. Leveraging the sustainable fitness routine we previously outlined – incorporating the power tower, kettlebell, weighted rucksack, bodyweight exercises, rucking, and sprints – this fasted state can enhance fat burning and improve insulin sensitivity, as highlighted by figures like Andrew Huberman. This isn't just about physical exertion; it's about building mental toughness and starting the day with a sense of accomplishment, embodying the Goggins-esque principle of pushing beyond perceived limits.
0645: Journaling (Cultivating Clarity and Self-Reflection)
Drawing directly from Stoic philosophy, particularly the practices of Marcus Aurelius, journaling provides a space for self-reflection. Inspired by Ryan Holiday's emphasis on journaling as a tool for clarity, this practice involves:
Gratitude: Acknowledging what we have, countering negativity.
Intention Setting: Defining our priorities and how we want to approach the day.
Reviewing Stoic Principles: Reflecting on core tenets like virtue, reason, and acceptance.
Premeditatio Malorum (Negative Visualization): Contemplating potential challenges to prepare ourselves mentally and appreciate the present moment.
0700: Cold Exposure (Building Resilience, Mind, and Body)
Inspired by Wim Hof and echoed by Andrew Huberman and Tim Ferriss, deliberate cold exposure – whether a cold shower, a brief ice bath, or even just splashing cold water on the face – offers significant physiological and psychological benefits. It builds resilience by forcing us to confront discomfort, improves focus, reduces inflammation, and can positively impact mood. This aligns with the Stoic principle of willingly facing hardship to cultivate inner strength.
0710: Meditation & Breathwork (Anchoring the Mind)
Taking 10-15 minutes for meditation and breathwork, perhaps drawing from techniques highlighted by Huberman or practices favored by Stoics for cultivating inner peace and focus, helps to center the mind after the physical and potentially jarring experience of cold exposure. This practice enhances self-awareness, reduces stress, and improves our ability to respond to external events with reason rather than emotion – a cornerstone of Stoic philosophy.
0725: Reading (Wisdom for the Day)
Engaging with insightful reading, perhaps a passage from Marcus Aurelius' Meditations, Epictetus' Enchiridion, or contemporary works on Stoicism or personal development championed by figures like Ryan Holiday or Tim Ferriss, provides intellectual nourishment and sets a thoughtful tone for the day. This aligns with the Stoic emphasis on continuous learning and seeking wisdom.
0740: Resilience Practice (Mental Fortification)
This could involve a brief exercise in reframing negative thoughts, consciously practicing gratitude, or mentally rehearsing how you will respond to a potentially challenging situation later in the day. This is a deliberate cultivation of mental toughness, echoing the principles of Stoicism and the mindset advocated by individuals like Goggins and Willink. It's about actively building our capacity to withstand adversity.
0750: Mission Ready
By this point, having moved our body, cultivated mental clarity through journaling and meditation, built resilience through cold exposure and mental exercises, and gained wisdom through reading, we are "mission ready." This concept, akin to Willink's emphasis on preparedness, means we are physically and mentally primed to tackle the day's tasks and challenges with focus, discipline, and a Stoic sense of equanimity.
This ideal morning routine is not about rigid adherence but about intentional choices that align with our values and goals. Some days might require adjustments, but the underlying principles of discipline, self-reflection, resilience, and continuous growth remain constant. I will explore each of the elements above in future articles. By embracing this structured start to the day, we forge ourselves into individuals better equipped to navigate the complexities of life with strength, wisdom, and purpose.
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