Start with Intention, Not Inbox
- Craig Law-Smith
- Mar 27
- 3 min read
Have you ever felt like the day attacked you before you even got started?
Like something—or someone—else was steering, and you were just trying to catch up?
You’re not alone. And you’re not imagining it.
Numerous studies—including research published in Harvard Business Review and leading scientific journals—point to one clear insight:
A consistent morning routine is a critical element of sustained performance—mentally, emotionally, and physically.
When you don’t consciously choose where to place your attention, how you want to feel, and how you wish to show up, the world chooses for you.
And when that happens, most of us end up in reactive mode—for hours, sometimes days.
Why Morning Routines Work (and What the Science Says)
A stable morning routine offers rhythm and agency in a world where so much is uncertain.
Just a few simple practices—done with intention—can have a profound impact on your energy, clarity, and leadership presence.
Morning movement, especially outdoors, helps regulate your circadian rhythm and improves sleep quality that night.
Sunlight exposure early in the day triggers a healthy cortisol peak, naturally boosting energy, alertness, and mood.
Walking outdoors also engages what neuroscientists call optic flow—the side-to-side motion your eyes perceive as you move through space. Research from Dr. Andrew Huberman and others shows this quiets the amygdala, reducing stress and promoting a
5 Elements of a High-Performance Morning Routine
There’s no one-size-fits-all solution—but this flexible framework can help you start your day with strength, steadiness, and clarity.
1. Stillness (5–10 minutes)
Anchor the mind before you activate the body.
Meditation, breathwork, prayer, or simply sitting in silence.
This calms your nervous system, sharpens attention, and cultivates emotional steadiness.
It’s a quiet moment to remember who you are—before the world tells you who to be.
2. Movement (10–30 minutes)
Move your body and, if possible, get outside.
Walking or running outdoors brings the added benefit of optic flow.
Stretching, yoga, or strength training all count.
Movement boosts mood, lowers cortisol, increases endorphins, and supports your mitochondria—your body’s energy producers.
3. Mindful Fuel (10–15 minutes)
Nourish your body with intention.
Hydrate—after 7 to 8 hours of sleep, your body wakes slightly dehydrated.
Eat foods that stabilize blood sugar—whole, plant-based options are ideal.
Avoid ultra-processed foods that spike and crash your energy.
4. Intentional Reflection (5–10 minutes)
Set your internal direction before responding to external demands.
Journal, express gratitude, or ask: What truly matters today?
Identify your top 1–3 priorities—not just tasks, but values.
5. Strategic Activation (10–20 minutes)
Do one meaningful thing before checking your phone or inbox.
Read something that inspires you, begin focused work, or be fully present with someone at breakfast.
This practice trains you to respond to life, rather than react to it.
The Real Win: A New Relationship with Your Day
You don’t need a perfect morning—you just need a consistent one.
Keep it doable. Keep it enjoyable. And most importantly, keep it yours.
A morning routine isn’t about doing more—it’s about doing what matters first.
Start your day with intention and attention—before the noise of the world decides for you.
These are a few practices I’ve found helpful—but every person’s rhythm is different.
I would love to hear from you, what helps you start your day right?
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