My morning routine is quite simple.

I wake up naturally between 5:45 and 6:15, check my sleep tracker, clean teeth and go downstairs.

I grind some coffee, always slightly worried that I’ll wake the family up, put it in the coffee machine to warm up.

I meditate for 10 minutes using Sam Harris‘s Waking Up app. Then I go and pour my coffee.

I sit with a chest strap heart rate monitor for 3 mins or so to measure my heart rate variability to determine how my nervous system’s balanced. Generally, it’s pretty stable, but after bad night’s sleep or a heavy gym day, it can give me good pointers that I need to take it easy.

Then I settle into my coffee and some form of reading/note taking. I’m usually crossing my fingers at this point, hoping for at least 15 minutes of “me time” before our eldest thunders down the stairs to start his morning routine.

Parenting mode takes over then, so I get the kids’ breakfasts ready and log into work. It’s usually another coffee at this point and a catch up with colleagues, then onto the day’s duties.