Win the day by treating the hours before 11am as phase one: wake before you have to, run on autopilot, move, protect your focus, plan, and take on your biggest task while your brain is fresh. You have 16 hours, or 960 active minutes, in your day. If you use them well, by 11am you have already had a full day and phase two can begin. The script points to the first 8 hours after waking, when more dopamine, adrenaline and cortisol leave your brain and body more action and focus oriented.
These are the 15 things it recommends doing in that window, plus a bonus. Some are about habits and some are about how you think, but all of them are built to make the most of that early boost.
Watch the full video here, or skip to the breakdown below.
The 15 morning moves at a glance
- Start your day before your day has to start (0:48)
- Move like a robot in your first hour (3:00)
- Get a workout in (4:10)
- Hide your distractions away (5:17)
- Read or listen to something inspiring (6:32)
- Do a brain dump (9:09)
- Practise a skill that fakes positivity (10:09)
- Take 5 minutes to map out your day (11:57)
- On a personal level, start small (13:06)
- On a work level, go big (14:19)
- Compare your to-do list to your long-term goals (15:21)
- Your first meal should be your best (16:28)
- Set aside time to respond to messages and emails (17:46)
- Give your creative juices a chance to flow (18:49)
- Grab coffee with a good friend or colleague (19:45)
- Bonus: do something that scares you
1. Start your day before your day has to start
Waking just in time for work means you are already behind. Mark Wahlberg gets up at 3:30am and Tim Cook at 3:45am, while Oprah and Michelle Obama rise around 4:00am. You do not need to wake before dawn to be productive.
The script argues early waking matters, but not for the reason you think. People who wake before they need to tend to be more disciplined, ambitious and focused on long-term success. Fewer distractions, natural light and time to plan help too, but it is the structure and discipline that move you towards goals.
It addresses the studies finding no difference in success between early risers and later risers. Many people in lower socioeconomic situations have to wake early for jobs and public transport, whereas successful people with more flexibility still choose to. That choice gives you a few extra hours before the rat race, less competition for your attention and a head start that motivates you to take on the day.
2. Move like a robot in your first hour
Save your brainpower for when it counts. Most people start the morning by thinking too much, but the first 30 minutes to an hour should involve as little thinking as possible. You move on autopilot.
This links to the previous video’s advice on planning the night before. If you plan to work out, put your shoes by the door, pack the gym bag and lay your clothes next to the bed. The morning is then just following the steps you set.
That five-minute prep limits your decisions and saves mental energy for important things. This is not the time to fret, doubt or second-guess, because there is plenty of time for that later. Ease into the day by autopiloting through it.
3. Get a workout in
The workout is not what makes you successful, the discipline behind it is. You get the physical benefits at any time of day, but a morning session is different. Exercise boosts blood flow, more blood flow means more oxygen, and that leaves your mind sharper and your mood better.
It also sets a disciplined mindset from the start, which makes everything else on your list seem easier.
It does not need to be intense. A quick session or some yoga is enough, because the goal is to get your body moving and recharge your battery. It also frees up later in the day, so you do not drag yourself to the gym after work.
4. Hide your distractions away
Look around your home and spot what grabs your eyes and makes you forget your plans. Take your phone: checking it first thing does not keep you connected, the script says, it derails your productivity before you start.
Call it a dopamine trap. Starting the day with the hits from scrolling trains your brain to keep seeking them, which makes it harder to resist distractions and to focus.
Keep mornings clear. Give yourself time to wake up and get natural, gradual dopamine, and focus on yourself before looking at your phone or email. Put the phone on silent or do-not-disturb and close unnecessary browser tabs. You will be surprised how much focus you keep afterwards.
5. Read or listen to something inspiring
Your morning brain is like a sponge, which makes it the best time to feed it positivity and knowledge, such as the wisdom of billionaires like Warren Buffett. On the Alux app, the team has seen that most listeners make daily sessions and courses part of their morning routine, playing them on dog walks, runs and stretching.
The material is easy-to-digest, positive knowledge. You come away having learned something and feel motivated, because even the tough-love sessions give you action steps. It is one concept broken into impactful parts, not a kitchen sink of knowledge, and daily repetition compounds into real wisdom.
That compounding is one reason the app exists. Most people cannot afford the high-level mentors wealthy people have, and the app was built to level the playing field with industry experts and daily coaching across the five pillars of a good life: finance, physical health, relationships, emotional wellness and intellect. A survey on sign-up lets the algorithm build a learning path around where you need help most.
Focusing on one concept early readies your mind to focus for the rest of the day. Spend 15 to 30 minutes on a book, a podcast or a daily session, because the most successful people are lifelong learners.
6. Do a brain dump
If you struggle to focus, distractions are partly to blame and mental clutter is the rest. Clear it with a daily brain dump, a workout for your brain.
Write down everything on your mind, even if it makes no sense. Your mind collects random thoughts, most of them useless, and you need to take out the trash. Doing so reveals the goldmines among your ideas and clears space to think better.
Grab a notebook or a notes app and write ideas, worries and to-dos without overthinking. The mental fog clears quickly once it is in front of you. It takes a few minutes and buys back hours.
7. Practise a skill that fakes positivity
Calling it fake is a bit harsh, the script admits, but skills psychologists promote, like gratitude journaling, meditation and small acts of kindness, can feel fake at first. They sound clichéd, like a trendy bandwagon. Yet research keeps showing how powerful they are.
Do not do them all in the morning. Pick the one you relate to most. After your brain dump, the lighter and more important thoughts remain.
Researchers who used brain scans and heart rate measurements to study gratitude found that it lowers heart rate, motivates and makes people happier, the script cites. If you always focus on what you lack, you will never feel successful. Write down what makes you happy, think about it, or do something kind for someone.
8. Take 5 minutes to map out your day
Do you feel you are chasing the day instead of owning it? The likely cause is a to-do list running in all directions in your head, which makes everything seem overwhelming and unachievable.
Your mind is not a clear place to read. Your brain processes information better when your eyes can see it, because it engages the visual centres. Humans can hold about 4 to 7 things in working memory, so memorising the whole day eats cognitive resources.
Offload it with a proper plan. You also get the satisfaction of crossing things off, and seeing progress motivates you to keep going.
9. On a personal level, start small
How you plan matters. The hardest part of a day is often getting the ball rolling, so begin with something small and build momentum.
A small chore you keep putting off still weighs on you. Psychologists call it the Zeigarnik effect: unfinished business is far heavier on the mind. Finishing even small tasks reduces the clutter and raises your motivation for the big things.
Choose one thing you have been meaning to do, such as making your bed, organising your workspace or cleaning the kitchen before leaving, and write it down. Do it, then tick it off. That early sense of accomplishment sets the tone for the day.
10. On a work level, go big
Mark Twain’s line is that if your job is to eat a frog, do it first thing in the morning. Your frog is the one task you dread but need to do. At 8am your brain is fresh and your willpower stronger than it will be later.
Look at the map you made and start. Wait, and you are making excuses and setting up a day of procrastination. Every decision and task wears you down and hurts focus and judgement, so use the clear morning mind on the big project.
Ask what single thing would most affect your long-term goals. Once the biggest barrier is behind you, the rest of the day looks far less stressful and, dare we say it, fun.
11. Compare your to-do list to your long-term goals
While you are on the list, do a quick mental check: do these items match where you want to end up? You do not have to act on the answer yet. It tells you whether you are heading where you want or wasting time and making excuses.
The daily grind makes it easy to get bogged down, and a quick regroup shows whether you are moving towards your dreams or just ticking things off. Research cited in the script says people who write down goals, check them and hold themselves accountable are far more likely to achieve them.
If nothing on the list gets you there, that is useful to know. Ask what you can do today to get one step closer, and build the habit of checking so you notice when you drift.
12. Your first meal should be your best
Food is fuel, and what you eat in the morning sets the tone. The script does not mind what you eat later, but asks for a healthy, delicious first meal because it directly affects how productive you are.
A first meal full of sugar leaves you groggy and tired. Ditch sugary cereals, donuts and muffins for meals with carbohydrates and protein: oatmeal with fruit and nuts, whole grain toast with avocado and egg, or Greek yoghurt with berries and seeds.
That gives better concentration and energy and helps you think faster. People who eat a balanced breakfast show better focus and decision-making all day, it says. You demand a lot of your brain, so feed it what it needs.
13. Set aside time to respond to messages and emails
Checking email all day is a distraction disguised as work. Schedule a set time and stick to it. Most people spend mornings reacting to messages, but to win your day you should control your time before your inbox does.
Time-blocking works. Mid-morning, just after your most important tasks, is a good slot. Productivity expert Cal Newport says checking email in blocks instead of constantly improves focus and reduces stress.
Switch off email notifications and spend about 30 minutes in the middle of the morning answering messages from the day before. Do not let other people dictate your morning.
14. Give your creative juices a chance to flow
Your best ideas will not arrive when you are stressed and tired. Near the end of phase one, after a few hours of ticking things off, take a moment for some fun and creativity.
The prefrontal cortex, which handles problem-solving and creativity, is most active and least inhibited in the morning, according to the script. That makes it the right time to brainstorm, write or work on projects that need out-of-the-box thinking.
Even if you do not think of yourself as creative, innovation happens when you give your mind room to wander. Doodle, journal or brainstorm without judgement, because your best insights come when your mind is fresh.
15. Grab coffee with a good friend or colleague
Phase one is mostly spent alone, so now is a good moment to recharge with social connection. Breaking up a productive morning for a chat may feel like a distraction, but the script says it is just what you need.
Keep it to a quick 15-minute catch-up. Humans are social creatures, and conversation refreshes energy and sparks ideas. Interaction raises dopamine, which improves focus and mood.
Be strict with the time, or you eat into the hours reserved for other projects, which can stress you out. Short and sweet sends you back to work feeling as if a second wind is coming.
Bonus: do something that scares you
Comfort is the enemy of progress. It is nearly midday, and you need to shake things up and restore some excitement and energy. Bungee jumping and jetskis are a joke, as it is still a workday.
But you grow most when you do something uncomfortable, and imagine how much you would grow with one small uncomfortable thing every day. In a year you would be a whole new person.
Make a tough phone call, pitch a bold idea, take a cold shower or post on social media, especially if you usually do not. Anything that makes you cringe a little builds confidence and makes the day feel lighter and more memorable.
Make mornings your edge
By 11am you can have accomplished more than most people do in a full day. All it takes, in the script’s words, is structure, discipline and focus.
Do not try all 15 tomorrow. Choose three, such as autopilot prep the night before, a hidden phone and the big task first, and see how the morning changes.
FAQ
What should I do before 11am to have a productive day?
Wake before you have to, run on autopilot for the first hour, work out, hide distractions, learn something, do a brain dump, plan the day and tackle your biggest task early.
Does waking up early make you more successful?
The script says the habit itself is not the cause. People who wake before they need to tend to be more disciplined, ambitious and focused on long-term success.
Why should you avoid your phone first thing in the morning?
The script calls it a dopamine trap that trains your brain to keep seeking hits, making it harder to focus for the rest of the day.
What does ‘eat the frog’ mean?
It means doing your most dreaded task first thing. At 8am your brain is fresh and your willpower stronger than later, so the hardest work goes early.
How often should you check email?
In a time block, not all day. The script suggests turning notifications off and spending about 30 minutes mid-morning answering messages, citing Cal Newport.
Keep reading
- 15 Things To Know Before Starting Day Trading
- 15 Productivity Habits to Win Back Your Time & Life
- 15 Things You Should Know About Yourself (if You Want to Win at Life)
