Hamza's Morning Routine For Self-Improvement

The moment we open our eyes in the morning, we set the tone for the day ahead. How we choose to start our mornings can have a profound impact on our overall well-being and productivity. In this article, I will share my personal morning routine for self-improvement, which has helped me optimize my mindset, boost my energy levels, and set the stage for a successful day.

Table Of Contents:

  • Introduction
  • Waking Up Early: The Key to a Productive Morning
  • Using a Sleep Cycle App as an Alarm
  • The Power of Nasal Breathing
  • Taping the Mouth Shut for Better Breathing
  • Nourishing the Body: Vitamin D and Male Advantage Supplements
  • Making the Bed and Hydration
  • Importance of Drinking Water in the Morning
  • Checking Weight for Progress Tracking
  • Freshening Breath: Brushing the Tongue
  • Invigorating the Body: The Cold Shower Ritual
  • Gradual Transition from Warm to Cold Water
  • The Science Behind Sunlight and Eye Exposure
  • Insights from Andrew Huberman
  • Cultivating a Positive Mindset: Gratitude Journaling
  • Finding Inner Balance: The Power of Meditation
  • Visualizing Goals for Success
  • Tailoring the Routine to Individual Needs
  • Starting with a Realistic Routine
  • Conclusion
  • FAQs


I embrace the early hours every morning to cultivate personal growth and self-improvement. By following a consistent routine, I have discovered the power of small habits that create a ripple effect throughout the day.

Waking Up Early: The Key to a Productive Morning

One of the fundamental pillars of my morning routine is waking up early. I aim to rise between 5:30 and 6 a.m., giving myself ample time to kickstart my day. I rely on a sleep cycle app as my alarm to ensure I wake up feeling refreshed. This app analyzes my sleep patterns and wakes me up during a light sleep phase, leaving me energized and ready to tackle the day.

The Power of Nasal Breathing

Upon waking, I prioritize nasal breathing to enhance my overall well-being. Nasal breathing has been shown to have numerous health benefits, including improved oxygen uptake and increased nitric oxide production. I tape my mouth shut using specially designed strips to promote nasal breathing throughout the night. This simple practice helps me maintain a clear nasal passage, leading to better sleep quality and increased daily alertness.

Nourishing the Body: Vitamin D and Male Advantage Supplements

Before diving into my daily tasks, I nourish my body with essential supplements. Vitamin D is crucial in maintaining healthy bones, supporting the immune system, and regulating mood. I take a daily dose to ensure my body receives an adequate supply. Additionally, I incorporate male-advantage supplements to support my overall vitality and well-being.

Making the Bed and Hydration

As soon as I step out of bed, I make it a habit to make my bed. This simple act instills a sense of order and accomplishment from the start. Following that, I prioritize hydration by drinking a glass of water. After a night of rest, this rehydrates my body and kickstarts my daily metabolism. Furthermore, I use this time to check my weight, allowing me to track my progress and adjust my fitness routine if necessary.

Freshening Breath: Brushing the Tongue

Maintaining fresh breath is essential for starting the day on the right note. In addition to regular teeth brushing, I emphasize the importance of tongue hygiene. Many bacteria reside on the tongue's surface, leading to bad breath. By gently brushing my tongue using a tongue scraper or toothbrush, I remove the buildup of bacteria and promote a clean and refreshed mouth.

Invigorating the Body: The Cold Shower Ritual

I incorporate a cold shower into my morning routine to invigorate my body and stimulate circulation. I start with warm water and gradually transition to colder temperatures. This gradual shift allows my body to adapt and reap the benefits of cold water therapy. Cold showers have been linked to increased alertness, improved mood, and enhanced immune function. It's an invigorating way to wake up and embrace the day ahead.

The Science Behind Sunlight and Eye Exposure

Based on the research of Andrew Huberman, a prominent scientist, I incorporate a simple yet powerful practice into my morning routine—exposing my eyes to natural sunlight. This exposure triggers a cascade of hormonal responses, promoting wakefulness and regulating the circadian rhythm. Just a few minutes of sunlight into the eyes can profoundly impact overall energy levels and mood throughout the day.

Cultivating a Positive Mindset: Gratitude Journaling

Gratitude journaling has become a cornerstone of my morning routine. Taking a few moments to reflect on the things I am grateful for helps shift my mindset toward positivity and abundance. I grab a journal and jot down three things I appreciate. Acknowledging the blessings around me sets a positive tone for the day and helps me approach challenges with a grateful heart.

Finding Inner Balance: The Power of Meditation

Meditation is a practice that allows me to find inner calm and clarity. I dedicate 5 to 20 minutes to silence and focus on my breath each morning. Through meditation, I cultivate mindfulness and train my mind to stay present, letting go of any distractions or anxieties. This practice sets the stage for a centered and focused mind, ready to tackle the tasks and challenges ahead.

Visualizing Goals for Success

Before diving into my work for the day, I take a few moments to visualize my goals. I close my eyes and imagine myself achieving my desired outcomes, whether completing a project, reaching a fitness milestone, or nurturing relationships. Visualization helps align my intentions and actions, creating a powerful drive and motivation to pursue my goals with determination and enthusiasm.

Tailoring the Routine to Individual Needs

Morning routines should be personalized to suit individual preferences and lifestyles. It's important to note that what works for one person may not work for another. If the routine I've described seems overwhelming, I encourage you to start with a more realistic approach. Begin by incorporating one or two habits that resonate with you and gradually build upon them. The key is to find a routine that aligns with your goals and brings you joy and fulfillment.


In conclusion, a well-crafted morning routine has the potential to transform your life. By incorporating practices such as waking up early, nasal breathing, nourishing your body, maintaining hygiene and freshening your breath, taking cold showers, embracing sunlight, practicing gratitude journaling and meditation, and visualizing your goals, you can set the stage for a day filled with productivity, positivity, and self-improvement.

Remember, a morning routine is a personal journey; tailoring it to your needs and preferences is essential. Start small, experiment with different practices, and listen to your body and mind. Be patient with yourself as you establish new habits, and allow for flexibility when necessary.

By committing to a consistent morning routine, you will gradually witness its positive impact on your overall well-being. It's a powerful way to take control of your day and set yourself up for success.

So, I invite you to embrace the transformative power of a morning routine and embark on your journey of self-improvement. Start by incorporating essential habits that resonate with you and gradually expand. Remember, the small, consistent steps lead to significant growth and positive change.

Frequently Asked Questions (FAQs)

What if I struggle to wake up early?

Waking up early can be challenging at first, but it's a habit that can be developed over time. Gradually adjust your sleep schedule by going to bed a little earlier each night. Creating a relaxing bedtime routine and ensuring a comfortable sleep environment can also help improve your sleep quality and make waking up easier.

Is nasal breathing necessary for everyone?

Nasal breathing offers several health benefits but may not suit everyone in certain circumstances. If you have specific concerns or respiratory conditions, it's best to consult with a healthcare professional to determine the best breathing practices for you.

Can I modify the routine to fit my lifestyle?

Absolutely! The beauty of a morning routine is that it can be customized to suit your unique lifestyle and preferences. Feel free to adapt the practices mentioned in this article to align with your needs and constraints.

How long should I meditate?

The duration of meditation can vary based on personal preference and availability of time. Starting with just 5 minutes daily and gradually increasing the duration as you become more comfortable is a great way to establish a consistent meditation practice.

Are there any additional resources for morning routines?

Yes! In addition to the recommendations provided in this article, numerous books, podcasts, and online resources are available that delve deeper into the topic of morning routines. Explore different sources and find the ones that resonate with you and your goals.