Hello Mornings How to Build a Grace-Filled, Life-Giving Morning Routine

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Appendix

6. Reward: energy!
   7. Habit script: It usually consists of drinking a bottle of
   lemon water or stretching. I also often review my sleep
   at this time. If I didn’t sleep well or enough, I brainstorm
   how I can get better sleep. Adequate rest is the first line
   of defense in our health and our energy levels.

My Daily Workout

1. Tr i g g e r: my existing morning routine.


2. Choice architecture: choosing to drop my son off last
   to make going to the gym at his school crazy easy.


3. Tiny habit: I just need to walk in and do one exercise—
   one rep or one minute.


4. Keystone habit: I have a favorite exercise that I love to do
   because it immediately makes me feel stronger. Doing
   that one exercise always makes me want to keep going.


5. Keep it fun: I never work out for longer than twenty-
   five minutes. Normally it’s fifteen to twenty minutes.
   Is that going to give me an overnight transformation?
   Nope. Have I missed a day this year or dreaded
   going even once? Nope. The best part is, with this
   doable and enjoyable routine, I can still see significant
   improvements in my strength and overall fitness.


6. Reward: coffee after my workout.
   7. Habit script: bike first for five to ten minutes, then do a
   simple rotation of upper- body and lower- body exercises.

Daily Green Smoothie

1. Tr i g g e r: making breakfast for my kids.


2. Choice architecture: I buy frozen smoothie mixes. So easy.