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Did you ever wake up with your phone glued to your palm, somehow already grumpy before stepping out of bed? I did—until a single cranky analog alarm clock blew up my expectations and flipped my mornings upside down. This is not a ‘perfect routine’ blog post. Actually, it’s a collection of happy accidents, subtle rebellions, and little experiments that eventually led me away from doom scrolling, toward something that oddly feels like peace. Let’s step through my day, tangents and all, and maybe by the end you’ll spot a small change that unlocks a big difference for you too.
The Analog Alarm Clock Revolution: How Unplugging Mornings Changed My Mind
Imagine this: You wake up at 7:00 a.m., not to the sharp blue glow of your phone, but to the gentle tick and ring of an analog alarm clock. There’s no screen to swipe, no notifications to check, and no urge to scroll. Your phone is charging in the kitchen, far from your bedside. This simple change, swapping a digital alarm for an analog one, is the first step in reclaiming your peaceful mornings and improving your sleep quality.
Experts say that blue light from screens disrupts melatonin production, making it harder to fall asleep and wake up refreshed. By using an analog alarm clock, you avoid that early morning blue light exposure and the anxiety triggers that come with digital devices. There’s no Wi-Fi, no EMF, and no risk of a dead battery during a power outage—just pure, reliable timekeeping.
Phone-Free Mornings: Digital Hygiene in Action
Leaving your phone outside the bedroom is a game-changer for digital hygiene. With your device charging in the kitchen overnight, you remove the temptation to start your day with doom scrolling. Instead, you wake up to silence and stillness. The first thing you do is make your bed—a small act, but one that signals to your mind and body that it’s time to start the day with intention.
- Wake-up time: 7:00 a.m., set by analog alarm clock
- Phone location: Charging in the kitchen, not the bedroom
- First action: Make the bed as a self-care ritual
This analog reset means no blue glow, no instant stress, and no distractions. You’re not pulled into emails, news, or social media before you’ve even left your sheets. Instead, you give your mind space to wake up gently, supporting your natural circadian rhythm and improving sleep onset for the next night.
One-Sentence Goal Booklet: Setting the Day’s Focus
After making your bed, you reach for a small booklet—a simple tool that’s completely changed the way you approach your goals. Each morning, you read your one-sentence goal. This sentence distills your yearly intentions into a single, powerful phrase. Whenever you feel lost or distracted, repeating this sentence brings you back on track. As Earl Nightingale said,
‘Every pilot has a checklist…before taking off and upon landing—study your goals the same way at the start and end of the day.’
By reviewing your goal first thing, you prime your mind for focus and purpose, right when it’s most receptive. This analog approach to mornings—waking up with a clock, not a screen, and starting with intention—has rewired the way you experience each day. The analog alarm clock revolution isn’t just about time; it’s about reclaiming your mornings, your mind, and your peace.
Rethinking Morning Routines: Forget Perfection, Embrace Odd Rituals
What if your morning routine wasn’t about chasing perfection, but about embracing a few odd, analog rituals that actually work? Forget the endless scroll of “perfect” routines. Instead, imagine waking up to the gentle tick of an analog alarm clock, not the blare of your phone. The first thing you do is make your bed—not because you have to, but because, as you tell yourself,
“Making my bed is like a ritual to myself that signals it’s time to wake up and get the day started.”
This simple act becomes your quirky discipline hack. It’s a micro-ritual, a physical cue that tells your brain: the day is on. It’s not about the bed itself, but about building a sense of order and intention before the world’s chaos seeps in. These analog, physical rituals boost focus and reinforce your sense of control—something digital routines rarely offer.
Distilling Goals Into One Sentence
Next, you reach for your goal planning booklet. Instead of a complicated to-do list, you’ve distilled your yearly ambitions into one actionable sentence. You read it aloud every morning and night, right when your mind is most open to suggestion. This micro-habit acts as a psychological trigger, setting your priorities on autopilot. If you ever feel lost, you simply recall your sentence, and your motivation snaps back into place. It’s a small act, but it rewires your focus and emotional energy for the day.
Stretching: A Gentle, Rebellious Ritual
Before screens take over, you spend 15–20 minutes stretching your neck, back, and shoulders. In a world obsessed with hustle and digital hygiene, this gentle ritual feels oddly rebellious. It’s a way to reclaim your body from the stiffness of computer work and reset your mental state. These stretches aren’t just about flexibility—they’re about emotional regulation and self-care, a subtle way to say: I matter, too.
Mindful Grooming and Sensory Triggers
As you move through your routine, you make small but meaningful swaps. You choose natural deodorant—aluminum-free, letting your body do what it’s meant to do. Your toothpaste is now fluoride-free and natural, skipping the chemicals but keeping your teeth clean. Even your cologne is intentional: a spritz of Moonlight Rose, picked up in London last summer, is now your daily sensory trigger. The scent isn’t just fragrance; it’s memory, mood, and motivation all in one.
Analog Habits Make Life Tangible
By going analog with your rituals—bedmaking, handwritten goals, mindful stretching, and unique scents—your day feels more tangible, even stylish. These habits aren’t about impressing anyone. They’re about creating micro-rewards and reinforcing new, healthier patterns. In a world of digital noise, your odd, analog morning routine becomes your anchor, your reset, and your secret weapon for better sleep quality and focus.
DIY Biohacks & Beverage Experiments: Curious Brews for Mind and Body
Imagine waking up, not to the glare of your phone, but to the gentle tick of an analog alarm clock. You slip out of bed, sunlight just peeking in, and instead of scrolling through blue-light screens, you head to the kitchen to start your morning routine—one that feels more like a ritual than a rush. This is where your day’s first experiment begins: a DIY yerba mate brew, inspired by a 30-day biohacking challenge and a few viral TikTok twists.
Morning Brew: A Natural Caffeine Ritual
You gather your ingredients: yerba mate for a clean caffeine kick, a peel or two of lemon, a sprig of rosemary, slices of ginger, a handful of goji berries, a cinnamon stick, and a few peppermint leaves. Each element has a purpose—mood, energy, immunity, or just a bit of flavor magic. As you steep your blend, you remember the words:
‘Yerba gives a good caffeine kick without the jitters and crash, and also has a lot of vitamins and antioxidants.’
This isn’t just about waking up. It’s about setting your circadian rhythm and reducing your reliance on blue-light-producing devices. The natural ingredients in your brew help you feel alert, focused, and balanced, without the spike and crash of store-bought energy drinks. Studies show that yerba mate and ginger can improve sleep quality and support immunity, making this more than just a tasty habit.
Kitchen Chemistry: Experimenting with Ingredients
Every morning feels like a small science fair. Some days you add extra rosemary for focus, or swap in turmeric for inflammation. You’re not just making tea—you’re biohacking your own energy, testing what works for your body. The process is simple, but the effects are noticeable: steady energy, better mood, and a sense of control over your day.
Digestive Shots: Priming Your Gut
Before your first meal—usually after noon, thanks to intermittent fasting—you whip up a quick digestive shot: a spoonful of olive oil, a squeeze of organic lime juice, and a dash of cayenne pepper. It’s a little odd at first, but you quickly notice how it warms your stomach and makes digestion smoother. This tiny ritual, borrowed from biohacker Nate Belmar, helps you avoid post-meal tiredness and bloating, keeping your focus sharp for the afternoon.
Afternoon Revitalizers & Natural Rhythms
When the afternoon slump hits, you skip the canned energy drinks and reach for another DIY brew—maybe a calming herbal tea or a ginger-lemon infusion. These homemade drinks support your immunity and energy without the harsh spikes or blue light exposure. Between meals, you weave in podcasts or step outside for a sunshine walk, syncing your body with natural light and deepening your connection to your own rhythms.
- Key Takeaway: DIY beverage routines offer sustainable focus, support your circadian rhythm, and help you sidestep the pitfalls of blue light and artificial energy spikes.
Building Deep Work Zones: Clearing Digital Clutter and Creating Flow
Imagine starting your day with a clean slate—no buzzing phones, no endless notifications, no temptation to scroll. That’s how you build your deep work zone. Each morning, you commit to a phone-free environment. “I keep my zones distraction-free, which means no social media, all ringers off, and de-stimulating my phone.” This simple act of digital hygiene is the foundation for a productive day and, as research shows, it’s also a powerful way to prevent sleep disturbances and protect your circadian rhythm.
Your workspace becomes a sanctuary: clear surfaces, unplugged tech, and only the essentials within reach. Analog tools—like a goal booklet, notepad, or sticky notes—replace noisy digital reminders. These tactile cues help re-center your focus and reduce cognitive fatigue, making it easier to slip into flow. Here, your most important tasks—video planning, script writing, creative brainstorming—thrive. You batch similar tasks together, resisting the urge to multitask, and let your mind settle deeply into one thing at a time. This is where your best ideas are born.
As you work, you notice how much easier it is to concentrate. Without the constant pull of your phone, you’re able to complete tasks faster and with more intention. Studies support this: reducing phone use around work not only boosts productivity but also supports healthy sleep cycles and improves overall sleep quality. By keeping your deep work block analog and distraction-free, you’re not just getting more done—you’re setting yourself up for better rest at night.
Midway through the day, you take a break. Instead of reaching for your phone, you journal or reflect, breaking up the monotony and resetting your intention. This analog pause is a small but powerful ritual that helps you maintain focus and avoid burnout. You might step outside for a walk, letting sunlight reset your circadian rhythm and boost your mood. These afternoon rituals—whether it’s a stroll or sipping a homemade herbal brew—are more than just breaks; they’re essential for rebalancing your energy and preventing the afternoon slump.
When you return for your second deep work session, your mind is clear. This block is for reflection and polish—editing scripts, replying to emails, maybe updating Instagram (but only in moderation). You notice that analog tools keep you grounded, while digital clutter only invites distraction. By the end of this session, you’ve not only completed your most important work but also protected your mental clarity and sleep quality for the night ahead.
- Morning deep work: Phone-free, analog tools, creative focus
- Physical environment: Clear, distraction-free, unplugged
- Afternoon session: Reflection, polish, mindful digital use
- Midday rituals: Journaling, walks, herbal tea to support circadian rhythm
“I keep my zones distraction-free, which means no social media, all ringers off, and de-stimulating my phone.”
CrossFit and Kicks: Movement, Recovery, and the Ritual of Sweaty Progress
Your mid-evening gym ritual isn’t just about breaking a sweat—it’s the anchor that tethers your day, a reliable pulse of movement, endorphins, and social connection. As the clock inches past six, you toss your things into your gym bag and head out. The drive is only ten minutes, but it’s a sacred transition: music up, phone down, mind shifting gears from work stress to workout focus. This simple act—no scrolling, no notifications—signals to your brain that it’s time to move, not just physically, but mentally. It’s a small but powerful part of your morning routine turned evening ritual, helping regulate your circadian rhythm and setting the stage for better sleep quality later.
Inside the gym, the structure of CrossFit does the heavy lifting for you. There’s no need to pick a playlist or plan a workout—everything is set. You just show up, ready to give your best. The routine is familiar but never stale: tonight, it’s a blend of back squats and front squats for strength, followed by a workout of the day that pushes your limits. Wall balls, weighted box step-ups, and those elusive handstand push-ups (still a work in progress) keep things challenging and fresh. The beauty of this structure is that it minimizes decision fatigue, leaving you free to focus on movement and progress, not perfection.
‘The gym is definitely a big part of my day as it keeps me in the flow, gives my body the chance to use up its energy and overall builds confidence.’
After the last rep, you catch your breath and spend a few minutes stretching. This cooldown isn’t just about flexibility—it’s a chance for your body to recover, your mind to reflect, and your motivation to reset. Research shows that consistent movement routines like this help regulate sleep onset and support better sleep quality. The endorphin rush from exercise, combined with the mindful transition into recovery, is a natural antidote to digital fatigue and the restlessness that screens can bring.
Back home, the ritual continues. A quick shower washes away the sweat, and you prep a protein- and carb-rich meal—fuel for muscle repair and tomorrow’s energy. Sometimes, you indulge in a small treat: a drizzle of honey or a handful of berries. These natural sugars offer a sweet dopamine hit, a reward for your effort that fits right into your routine without guilt. It’s a mindful indulgence, part of the flow rather than a break from it.
These gym and recovery rituals remind you that routines aren’t about perfection—they’re about momentum. Each session, each stretch, each meal is a step forward, a way to keep your body and mind in sync. In the end, it’s not just about fitness. It’s about creating a rhythm that supports your mood, your sleep quality, and the steady progress of your days.
Powered Down Evenings: How Digital Simplicity Became My Secret Wind-Down Weapon
Imagine this: It’s almost 8 p.m., and instead of the blue glow of a screen, you’re greeted by the gentle steam of an evening tea blend—chamomile, cinnamon, lemon balm, a hint of peppermint, and a swirl of honey. There’s no rush, no notifications, just the soft clink of your mug and the warmth in your hands. This is how you begin to reclaim your sleep quality—by choosing analog comforts over digital distractions.
On nights when you can’t resist a quick scroll or need to check your phone, you slip on blue light blockers. It’s not perfect, but it helps. “I try and avoid any phone use right before bed as it can disrupt my circadian rhythm and I wake up feeling not so good the morning after.” You’ve learned that blue light exposure in the evening can mess with melatonin production and delay sleep onset. So, when screens are unavoidable, you do your best to shield your eyes, but the real magic happens when you put the phone away entirely.
Instead, you reach for a book. Not a business manual or a self-improvement guide—those are for another time. Tonight, you let your mind wander into fiction or curiosity-driven reads. The goal isn’t productivity; it’s rest. You notice how reading for pleasure, with no agenda, lets your thoughts drift and your body relax. This simple analog ritual is more restorative than any perfectly optimized routine. Nighttime screen use is replaced by pages and stories, and you feel the difference in your sleep quality.
Of course, some nights don’t go as planned. You might toss and turn, sleep escaping you for hours. That’s normal. You remind yourself that routines are flexible, not rigid blueprints. There’s no need for perfection—just intention. The act of unplugging, even imperfectly, is a quiet rebellion against the always-on digital culture.
Before you turn out the light, you open your one-sentence goal booklet. It’s a tiny ritual, but it matters. You jot down a thought or reread your intention for the week. This anchors your mind, imprinting progress and direction onto your subconscious. It’s a gentle way to close the day, signaling to your brain that it’s time to let go.
- Evening blend: chamomile, cinnamon, lemon balm—no blue screens, just gentle flavors.
- Blue light blockers: worn when phone use is unavoidable, but analog is the aim.
- Reading for pleasure: fiction or curiosity, not productivity—rest is the point.
- Forgiving routines: tossing and turning is normal; perfection isn’t required.
- Goal booklet ritual: imprints progress and direction for restful sleep.
Reducing blue light at night preserves melatonin and supports natural sleep onset. Analog rituals, even when imperfect, are uniquely restorative. By choosing digital simplicity, you discover a secret wind-down weapon that rewires your nights—and your days.
The Myth of Forever Routines: Change is the Only Constant
If you’ve ever found yourself clinging to a morning routine—maybe setting your analog alarm clock at the same time, sipping the same moonlight brew, or following a strict bedtime ritual—you’re not alone. There’s comfort in repetition. But here’s the truth I’ve learned, sometimes the hard way: no routine, no matter how perfect it feels today, is meant to last forever.
Life, goals, and even our bodies are always changing. What worked for you last winter might not fit the summer’s demands. Maybe you’ve started a new project, or your sleep quality has shifted, or you simply crave something different. Even the most analog of routines—your favorite cologne, your gym schedule, your nightly tea—are meant to evolve as you do.
I used to believe that if I could just find the right routine, I’d be set for life. But as the months rolled by, I noticed something: every few months, my needs changed. Sometimes it was a new job or a creative project that demanded earlier mornings. Other times, it was my body asking for more rest, or my mind needing a new challenge. As I adapted, I realized that the only constant in my morning routine was change itself.
“What I've learned over the last few years is that routines are meant to change—you're not supposed to have the same routine every year unless it perfectly fits your goals and you're still challenged by it.”
Let yourself wander off the beaten path. Try a new stretch in the morning, experiment with a different brew before bed, or even test out a bizarre sleep hack you read about online. Track what actually helps your sleep quality, and don’t be afraid to abandon what doesn’t. Some of my best discoveries came from failed experiments—like the time I tried meditating at 5 a.m. and just ended up napping on the floor. I laughed, learned, and moved on.
Self-compassion is as important as consistency. Changing your routine isn’t a sign of failure—it’s a sign that you’re listening to yourself. In fact, research shows that adapting your routines to fit your personal needs and project cycles can strengthen motivation and help prevent burnout. Novelty keeps life interesting and sparks growth, both in your habits and your mindset.
So, if you find yourself drifting from your old patterns, don’t fight it. The only ritual worth keeping forever is the permission to adapt. Embrace the evolution of your routines, and let each chapter of your life bring its own rhythm. After all, the best morning routine is the one that serves you right now—and the courage to change it when tomorrow asks for something new.
TL;DR: Don’t sleepwalk through your life chasing digital ‘optimizations.’ Unplug, tinker, and listen to your body—a few odd changes (like an analog alarm clock or lemon in your yerba mate) can do more for your sleep and focus than the latest phone app ever will.
