Morning Habits: Essential， but Adaptable

Morning routine is important, but doesn’t always have to be the same.\xa0
Fam, I hope you all are enjoying mid-summer… I am cherishing every damn day, it is flying by… I want it to slow down, anyone know how to get that done for me..haha\xa0

This week I want to talk about my morning routine. If you have been following me and KOH for a while, you know how important a structured morning routine is for me. I have two versions of that routine; the non-negotiable routine and the works routine.\xa0

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The Non-negotiableis what I do every single day, no matter what. When I am traveling, camping with the kids, whatever and wherever I am, I make sure to get this done. This routine consists of:

• Waking up by 6am
• Smile and going into a quick mental gratitude list\xa0
• Piss, brush teeth, floss,\xa0
• Skin care routine\xa0
• Prayers
• Push-ups
• Stretching
• Hydrate - morning wellness cocktail\xa0
• MEAL ONE and Hang with family for breakfast\xa0 till 8am\xa0
• Work for 2 hours\xa0
• Train from 10:30 - 12.\xa0
• Back to work\xa0

The Worksmorning routine is when I am at home, have all my tools and am in flow\xa0

• Waking up by 5:15am
• Smiling and going into a quick mental gratitude list\xa0
• Piss, brush teeth, floss,\xa0
• Prayers
• Push-ups
• Stretching
• Red light and meditate - 20 minutes\xa0
• Hydrate - morning wellness cocktail\xa0
• Journal - 5-10 minutes\xa0
• Sauna and read - 30 minutes\xa0
• Cold plunge - 3 or 4 minutes\xa0
• Skincare routine\xa0
• MEAL ONE and Hang with family till 8am\xa0
• Work for 2 hours\xa0
• Train\xa0
• Back to work

These routines have helped me immensely, I am grateful for both of them. That said, these routines work for me and definitely may not work for you. As a matter of fact, I have taken a solid break from my “The Works” routine because I have been traveling and have felt like I wanted to get more sleep… no biggy. I am actually enjoying the extra sleep, as I am typically 6.5-7 hour a night guy, but now I am getting closer to 8 hours each night. If I’m being honest, I really don’t feel any different, but plan on sticking to this until September when i get back from traveling…\xa0

The real purpose of this week's entry is to say - I believe a morning routine is essential for setting you up for success on a daily basis… Stacking little wins each morning instills confidence and strength… So, have a routine in the morning that works for you, maybe have a few different routines that you use throughout the week. Don’t beat yourself up for taking a leave of absence from a few morning habits, as a matter of fact, I find that to be healthy… Know that you can dip in and out if you want… I cold plunged every morning this winter and spring when I was home. This summer I have not, only hopped in a few times a week in the morning and after a run…. Its all good, when i am ready for the daily’s again, I will reimplement.\xa0

Last thing, on August 2nd I am celebrating 20 years in recovery. To commemorate that day, we are doing our annual sitewide sale, 20% off for 20 years of sobriety!!! We only do 2 sales a year, one for my anniversary and for black friday cyber monday. This is an opportunity to stock up, all MEAL ONE, KNIGHT KAP, MERCH and ACCESSORIES will be 20% off. We will remind you all again, mark your calendars!!\xa0

Mad love\xa0
Chernow