(Here’s the Blueprint So You Can Too!)
If you’ve ever felt like your mornings control your entire day (in a bad way), you’re not alone. For years I struggled with sluggish starts, scattered focus, and burning out by mid-afternoon.
So I decided to build a bulletproof morning routine. One that combines the right supplements, powerful habits, and simple mindset practices. After months of testing and refining, I now have a routine that gives me steady energy, sharp focus, and a strong sense of calm productivity.
This isn’t a 5am club fantasy. It’s realistic, effective, and designed for real life (especially during cold Ontario mornings). Here’s exactly how I do it.
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Why I Needed a Bulletproof Morning Routine
I wanted more than just “get out of bed.” I wanted mornings that set me up for:
- Deep, focused work on my business
- Consistent health habits
- Mental clarity and emotional resilience
The combination of supplements + habits + mindset has been the real game-changer.
My Complete Step-by-Step Morning Routine
Total time: 60–90 minutes (flexible, I adjust based on the day)
1. Wake Up & Hydrate (0–5 minutes)
- Drink 500–700ml of room-temperature water (sometimes with lemon)
- Take Magnesium Glycinate + Vitamin D3 + K2 right away
2. Sunlight & Movement (10–20 minutes)
- Step outside or sit by a bright window for natural sunlight (even on cloudy days)*
- Do light movement: 5–10 minute walk, stretching, or yoga This simple step regulates my circadian rhythm and boosts natural energy.
*If you’re up before the sun, try a light that mimics sunlight benefits without harmful UV rays!
3. Mindset Practice (5–10 minutes)
- Quick journaling or gratitude (3 things I’m grateful for)
- 5-minute meditation or breathing exercise (box breathing works great)
- Review my top 3 priorities for the day This sets a calm, intentional tone instead of reacting to notifications.
4. Supplements with Breakfast (20–30 minutes)
While preparing a high-protein breakfast, I take the rest of my stack:
- B Complex with Benfotiamine
- Ashwagandha (KSM-66)
- Rhodiola Rosea
- CoQ10
My go-to breakfast: Eggs or Greek yogurt with berries, nuts, and a bit of avocado or oats. If I’m in a rush, Farm Girl high protein cereal is my go-to. If I’m feeling like having a protein shake, the photo below shows what I use!
5. Deep Work Block (30+ minutes)
I start my most important task while my energy and focus are at their peak. No social media until this block is done.
The Supplements I Use in My Routine
(Full details in my previous post: I Tested the Best Morning Energizing Supplements)
- Benfotiamine + B Complex – Cellular energy & mental clarity
- Ashwagandha + Rhodiola – Stress resilience and calm focus
- Magnesium + Vitamin D – Calm energy and mood support
- CoQ10 – Mitochondrial support
These have become non-negotiable in my routine.
Key Mindset & Habit Principles That Make It Work
- Start small – I didn’t build this overnight. I added one piece at a time.
- Consistency over perfection – Some days are shorter. That’s okay.
- Track your results – I use a simple notebook to note energy, mood, and productivity.
- Protect the morning – Phone stays on Do Not Disturb until my deep work block is done.
My Honest Results After 3+ Months
- Significantly fewer energy crashes
- Better focus and output in my work
- Improved mood and lower stress levels
- Stronger discipline across all areas of life (health, business, relationships)
This routine has genuinely helped me show up as a higher-performing version of myself.
Tips to Build Your Own Bulletproof Morning Routine
- Start with just 3 elements (e.g., water, sunlight, protein breakfast)
- Add supplements gradually
- Make it enjoyable – play music, light a candle, whatever helps
- Adjust based on seasons (I do more indoor light in winter)
Final Thoughts
Building this bulletproof morning routine was one of the highest-ROI changes I’ve made for my health, energy, and productivity. It proves that small, consistent actions in the morning create massive results throughout the day.
Ready to upgrade your mornings? Start with one change this week and build from there.
What’s your current morning routine like? Share in the comments, I’d love to hear what’s working for you!
-Mere Penny
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