Win the Morning, Win the Game: The Psychology Behind Morning Routines

Morning routines have become essential in my life over the past few years, but it wasn’t always that way.

Let me take you back to my twenties. My mornings used to start with endless scrolling on my phone. I’d ignore the people around me, snooze my alarm repeatedly, and rush to work every single day. I was always behind, never ahead. My time, especially in the morning, wasn’t mine. It belonged to notifications, distractions, and bad habits.

I remember one season in Rhodes, Greece, where I was working as a football coach. We had just finished setting up the pitch for a morning session. The setting was perfect: a calm, enclosed 3G pitch with a mountain behind us, the sun rising in stunning Greek fashion. And yet, instead of appreciating it, me and the other coach were sitting on the sidelines scrolling through our phones, watching other people live their lives while we ignored our own.

That was the lightbulb moment. We looked at each other and realised we were wasting time in a place most people dream of visiting. That day, I deleted my personal social media accounts, and honestly, I haven’t looked back. Although I do have business social media accounts now!

That summer changed everything. I read my first self-help book and was instantly hooked. Each book gave me a new perspective, helped me challenge my habits, and inspired me to take better care of myself, physically and mentally.

From then on, every Monday morning became sacred. We’d hike up the mountain at sunrise to kick off the week with purpose and effort. There we were, starting the day with discipline, while people were still stumbling home from nights out. The contrast was clear. And the feeling? Incredible.

My mindset shifted. I began to appreciate the power of mornings. I started running better, hitting PBs, eating clean, staying off alcohol, and looking after my recovery. I became more invested in myself and in my goals.

From chasing sunrises to chasing personal bests, mornings became my secret weapon. I achieved more before 9 a.m. than I used to all day. I felt alive, focused, and ready.

After that season, I built a routine that worked for me. I didn’t copy what others said I “should” do, I personalised it. Now, my mornings are non-negotiable. On the rare days I skip them, I feel off. That’s how powerful this small habit has become.

🧠 The Psychology of Routines: What the Research Says

Morning routines aren’t just trendy, they’re rooted in performance psychology.

Studies in sport psychology have consistently shown that pre-performance routines help athletes lower anxiety, improve focus, and perform more consistently. According to the Journal of Applied Sport Psychology, athletes who engage in routines experience stronger mental control and higher self-efficacy (Cohn, 1990).

Why does this matter?

Because athletes operate in environments filled with unpredictability. Morning routines help anchor them. They give a sense of control before stepping into training, competition, or stressful moments.

Benefits of Morning Routines (Backed by Research):

• Lower cortisol (stress hormone) levels during the day

• Improved decision-making and faster reaction time

• Increased self-discipline and motivation (Baumeister & Tierney, 2011)

• Enhanced mental clarity and emotional regulation

  
  

🏅 Athletes Who Live by Morning Routines

Top athletes are known for their consistency, and their mornings often set the tone:

• Kobe Bryant trained at 4 a.m. daily to gain a mental and physical edge over competitors.

• Serena Williams begins her day with stretching, intention-setting, and reflection.

• Cristiano Ronaldo incorporates cold therapy, a precise breakfast, and pre-activation drills before most people wake up.

  
  

These aren’t just physical habits, they’re mental rituals designed to prepare the mind for excellence.

✅ Finding Your Own Morning Routine

The truth is, there’s no one-size-fits-all morning routine.

I’ve shared my journey and what worked for me, but your routine needs to be your routine, something you create based on what fits your life, goals, and personality.

Start by exploring different habits: wake-up times, movement, mindfulness, journaling, nutrition, or even time outdoors. Experiment with small changes and notice what helps you feel more focused, energized, and ready.

The key? Consistency and personalisation. Make it enjoyable and realistic so it becomes a part of your lifestyle, not a chore or a box to tick.

💡 Tips for Creating a Routine That Sticks

• Start small: Introduce one new habit at a time.

• Be flexible: Adapt your routine as your life changes.

• Listen to yourself: Notice how each habit makes you feel.

• Track progress: Use a journal, habit tracker, or app to keep momentum.

• Be kind: Don’t beat yourself up over missed days, consistency is about the long term.

🔁 Your 7-Day Morning Routine Challenge

I invite you to create your own morning routine and try it for 7 days.

Wake up a little earlier than usual. Choose simple habits that feel right for you. Notice how your focus, energy, and mood change.

At the end of the week, reflect:

• Did your focus improve?

• Did you have more energy?

• Did you feel more in control?

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Win your morning, and you’ll start winning far more than just the day.