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  • Ronan Harrington

My 18 Step Morning Routine (part 3 of 3)


How resilient we become is essentially how effective we are at habit formation.


Find part 1 here and part 2 here.


I have a morning routine that would make Patrick Bateman blush. It's slightly embarrassing to admit, but it's why I'm able to work at full capacity as a wellbeing keynote speaker despite having a chronic health condition. Lots of tips here to be on top form every day!


Step 12, 13 and 14 - 9am-12pm

Cold Shower + Fasting + Deep work


After my sauna, I will then have a freezing cold shower for one minute. While I do this, I try to remain as calm as possible, exhaling deeply and allowing my vision to dilate, seeing as far to the left and right and up and down. Aka Owl Eyes. If we can maintain state of calm while deliberately inducing a stressor, we help rewire the Insula - a part of the brain that calibrates how aroused we should be getting in response to external events. If you’re a jumpy person with a sensitive nervous system this is a good way of increasing your tolerance window. This is probably the hardest part of the morning but afterwards I feel amazing.


I then do my second 90 min session of deep on my agenda as a wellbeing keynote speaker. This means that by 10:30am, I will have gotten close to the average 3hr productivity output per day. I follow a 1,3,5 productivity technique where I aim to do 1 large important thing, 3 medium important things, and 5 small important things, every day, 5 days a week.


Step 15, 16, 17 and 18 - 12-1pm

Nutrition + Walking + Hypnosis + Napping


I will fast until 12pm, meaning that it will be 16 hours since I have eaten. This is one of the best things we can do for our health and longevity. It keeps blood sugar low, renews the gut lining, induces authogaphy, and optimises dopamine.


I'll then break my fast with a pretty big meal, usually something high protein and fat, as carbs will crash me in the afternoon. I will take 2000mg pure EPA fish oil, which large clinical studies have shown to be more effective at boosting mood than anti depressants. I then go for a ten minute walk to get more sunlight to encourage a shift into the afternoon mode (hello, serotonin), and importantly to lower blood sugar after my meal.


I'll then listen to a ten minute hypnosis using the Reverie app while lying on the Pulse Electro Magnetic Frequency Mat and nap for 25 mins (I have been up since 5:30am!) all of which have great studies behind them for inducing neuroplasticity and maintaining afternoon focus. I'm then ready for another 90 min deep work session.


That's 18 things (check out the other steps in part 1 here and part 2 here).


One of the hardest things about a chronic health condition is the loss of control, so having this routine and seeing the dramatic improvements is really empowering and means that I can full capacity as a wellbeing keynote speaker.


All protocols have a robust evidence base behind them, which I can provide upon request.

I’m not a doctor and nothing in this post should be inferred as medical advice.

Credit to Andrew Huberman at the Stanford School of Medicine, Jeffery Martin from the Finders course, and my doctor, Sam Shay, for the ingredients that make up this protocol.



This piece was originally shared as a post on my LinkedIn and inspired by day-to-day insights from my own experience with burnout and my work as a wellbeing keynote speaker and resilience strategist.


I offer 1:1 coaching for leaders focused on good habit formation. Book a 30 min call with me today to explore this offer.

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