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TURN YOUR MORNING ROUTINE INTO A POWERFUL RITUAL

Morning Routine. You can make up your bed,
make up your face, but before you leave the
house, make up your mind.

—ANONYMOUS

As you consider changing some of your digital habits, the most impactful place to start is in the morning. If you currently wake up and automatically start scrolling email and social or news feeds, it's like eating sugary cereal for breakfast. You know better. It may feel good in the moment, but you regret it soon afterward, mentally and physically. Focusing on incoming things (that often incite negative emotions) can easily set you back first thing in the morning because you begin the day reacting instead of prioritizing and preparing. Morning routine is a key part of the day for highly successful people, and most routines include a workout of some sort as well as, you guessed it, mindfulness exercises. Time is our most precious commodity; that's why people are so curious about how uber successful business leaders spend their morning. You can find books, articles, and podcasts all about this topic. What can we learn from their morning rituals? One thing is that there's real momentum that comes from starting your day off right—owning your time.

What's not happening first thing for most highly successful professionals are things like email, texts, social feeds—things that cause distractions and make time disappear. If you've been in the weeds with emails, texts, and scrolling first thing and not then feeling energized when you head to work, you're going to be blown away by the difference that it makes to begin the day focused on your own goals first. Breathe. Get centered, strong, and grounded first, even for just a few minutes.

You don't have to have an indulgent spa–type of morning to make an impactful change. Even just a few minutes of breathing and connecting your mind and body is enough to connect with positive thoughts, energy, and confidence. Getting mindful about your intentions for your day are just as important as setting intentions for your business. It brings clarity and a strategic effort to all of your actions. Don't worry; you don't need to set an alarm and make extra time. If nothing else, just begin by making the first five or six minutes of your day all about setting you up with energy that's in sync with your goals. Fuel yourself with “super charged” oxygen—deep breaths that are powered with positive intention. Every day is yet another chance to get closer to your goals, to improve and evolve, to perform at new optimal levels, and to be the energy that others want to work with and work for. Remember, it's your choice how you think and feel. If you haven't been consciously choosing, you've been allowing outside forces to guide your day, week, month, or year. Morning is the best time to reinforce your choice and embed it in your mind and body. There's something very exciting about the clean slate of a new morning—a fresh start. If you're Breathing Like a Boss in the A.M., your day can take on the specific energy of whatever you want to manifest before you leave the house. You can let go of yesterday, not think too much about tomorrow, and focus on this new opportunity of now. Bring it on! There's no better time to be still, get quiet even for just a few minutes and make up your mind about how you're going to be. Decide according to your priorities and goals. As you begin to add breath practice into your life, make morning the first place for integration. You'll see the effects on Day One, especially if you set a reminder for 3DB, three times a day to build your new habit.

Successful people seem to have non-negotiable morning rituals so that they control their time until they are officially working and accessible. Until then, they don't give others the opportunity to disrupt their energy, priorities, or creativity. They're extremely protective of their morning time and will defend it vigorously. Arriving at work in a bad state of mind can ruin the whole day. Steffanie Wilk, associate professor of management and human resources at The Ohio State University's Fisher College of Business, says, “We saw that employees could get into these negative spirals where they started the day in a bad mood and just got worse over the course of the day. Starting off at work wearing rose-colored glasses—or gray glasses—shapes the way we perceive events the rest of the day.”⁵¹ Breathe Like a Boss in the morning so that you don't ever leave the house with gray glasses.

One of the easiest ways to add breath into your morning as you initially begin this new practice is to attach your deep breaths to some simple, feel-good, stretching movements. These stretches ease your mind and body into the morning in the gentlest way. Again, these exercises don't take more than a few minutes but will get your energy going in the right direction. Here are my five favorite yoga-inspired stretches to ease into your morning and activate your breath:

Arm Raises: You can do these while still sitting in bed or standing up if you prefer. On an inhale, raise your arms above your head, touching your hands together, and on the exhale, lower your arms. Inhaling and exhaling while raising and lowering your arms. Simple, but it get the juices flowing for feeling in sync and connected.

Side Stretch: Again, either while still sitting in bed or standing. On an inhale, raise your arms above your head, clasp them together, and side bend to the left on an inhale; then come back to center on the exhale. Inhale and side bend to the right; exhale back to center. Repeat a few times with long, deep breaths.

Forward Folds: Sitting or standing. Raise your arms above your head on the inhale; on the exhale, do an easy rounded forward fold. Stay forward for a few deep breaths and then move in and out of it a few times with each inhale and exhale. Forward folding brings on relaxation, especially when you're not focused on the actual stretching; simply fold and relax.

Cow/Cat Pose: This simple flow stimulates the kidneys and adrenal glands. Start on your hands and knees with your wrists under your shoulders, and your knees under your hips. Center your head and gaze downward.

1. Moving into Cow Pose: Inhale as you gently arch your back. Lift your chin and chest, and gaze up toward the ceiling. Move your shoulders away from your ears.

2. Moving into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The crown of your head moves toward the floor, and your chin gently moves toward your chest.

Repeat by inhaling back into Cow Pose, and then exhale as you return to Cat Pose. It's a great way to warm up your spine and get some deep breaths flowing. Feel free to make it your own and maybe add some circular movement to continue to slowly wake up the spine and stretch your toes out while you're moving too. Waking up the toes and bottoms of the feet is very energizing.

Heart Openers/Upper Back Bends: I love doing heart openers in the morning—they (figuratively) open the chest and heart and are very energizing. Stand tall, shoulders up and back, clasp your hands behind your back, and arch your upper back just a bit while inhaling and exhaling. Be mindful to not overarch your low back; tuck your tailbone slightly under to help protect the low back. You can also raise and lower your clasped hands a few times while inhaling and exhaling. 3DB is so empowering as you open your heart to the day. If you're comfortable leaning your head back, you can do that; otherwise, you still get a heart-opening/upper back bend with your head looking straight ahead.

Attaching the breath to these stretches is an easy way to begin to breathe in the morning. These stretches paired with slow deep breaths wake up your mind, body, and positive energy. One of my yoga teachers always used to say, “We are only as young as our spine is supple.” So, I like to breathe into moving my spine around a bit in the morning. It gets everything flowing and I've meditated without even realizing it. These stretches also help to build self-awareness about your posture. As you begin to breathe full, deep breaths, you'll notice that your posture improves. You stand taller, your shoulders are adjusted up and back, your tailbone is tilted under, and you're always at the ready to fill your belly and expand the space that you're in. It feels good to expand your mind, your mood, and your posture. Speaking of posture, I heard (professor and researcher at Harvard Business School) Amy Cuddy speak at an event and was inspired by her “Power Pose” philosophy. If you want to take some deep breaths while standing in the “victorious” position to start your day, that'll also immediately improve your energy. Cuddy's TED talk, “Your Body May Shape Who You Are,” has been viewed 47 million times. Her research on power posing and “how your body position influences others and even your own brain” is fascinating.⁵²

Power poses paired with deep breaths can be a great morning ritual. Stand tall, feet a little wider than hip distance and arms stretched out overhead in a “V” (victorious) position. Think of the position that athletes automatically do when they've won a competition. I like to stretch out my fingers as well and breathe in the energy of the pose. It literally makes you feel ready for victories—all day long.

One other thing you might want to add to your morning stretch and breath session is—drumroll please—aromatherapy. It's that good. It's not just for spa visits; it's scientifically proven to affect our emotions and so requires a proper mention for those who are not taking advantage of this added “multiplier” of breath. I've been a fan of aromatherapy sprays and oils ever since exhibiting at the spa trade shows back in the early 1990s. Using your sense of smell helps to release serotonin and dopamine (the “good mood” neurotransmitters). Smell is highly emotive.

Aromatherapy spray or essential oils add that extra something special in the mornings to start the day; it's nature's gift for your sense of smell and your brain. Keep some aromatherapy spray/oil by your bedside and breathe in the scent of orange or jasmine or fennel first thing. There are many uplifting fragrances to choose from, so find a scent that makes you smile. Scents are also attached to memories; you'll want to pick a fragrance that is attached to a positive memory. For example, maybe a certain floral scent reminds you of your honeymoon. I use aromatherapy sprays and essential oils throughout the day, keeping some in my handbag, my car, and my desk, and the house is always stocked up for a quick aromatherapy boost. There's always a new fragrance to enjoy. Adding in a scent from nature to your breathing ritual takes it to another level. It's experiential.

I'm a big fan of brands that are completely natural, with no synthetic toxins or chemicals so you can inhale abundantly. Aromatherapy is a natural tool to boost your mood and energy. Give this simple pleasure a try as you deepen your breath practice. Once you begin to use aromatherapy, you'll enjoy the way it can stimulate your mind, encourage positive emotions, and even boost your creativity.

Since Mother Nature is the absolute best aromatherapy, whenever possible simply breathe in the natural energy of the ocean, mountains, green grass, rain, flowers, and herbs. Breathe in the expansive energy of the full moon, or the horizon, the warmth of the sunshine, the clarity of a bright, crystal clear sky. When you're outside anywhere, stop and “smell the roses”; take 3DB and let nature energize and inspire you. Breathing in the great outdoors is another simple yet powerful tool for mood, energy, and therefore success.

Everyone enjoys different aromatherapy scents, but if you need a starting point (to bring the beauty of nature inside), here are a few of my favorite uplifting scents, especially for morning: citrus, such as orange, bergamot, neroli, grapefruit, yuzu, mandarin, and lime; florals such as jasmine, ylang-ylang, and geranium; and plants/herbs, such as fennel, rosemary, mint, lavender, and white sage. The combinations of empowering and uplifting scents are endless. The power of scent will likely surprise you if you haven't been utilizing it. It not only activates awareness for deep breathing but also initiates positive energy. When you get your mind–body connection in sync first thing, it sets you up with a solid foundation for moving into the nitty-gritty of your day. No more waking up and not knowing what's going to make you feel strong, focused, and grounded. We all have different ideas about what makes a productive morning, so make your ritual unique to you, but make it something special that you look forward to. You deserve an upgraded morning ritual. Autopilot morning is like shallow breath; it may get the job done but nothing special comes from it. And when you've made the effort to take control of your morning and given yourself what makes you feel your energetic best, you're invested in carrying that energy through the day. If that feeling fades, now you know how easy it is to regroup or refocus with a lion's breath or 3DB. Breathe. Be present. Be positive. Good morning!

DO CHALLENGING THINGS IN THE MORNING

Breathing Like a Boss in the morning kicks up your energy, making it a good time to tackle difficult tasks. You feel stronger mentally because you're present and in the moment. Researchers have said that we are the most productive a couple hours after waking up and for a few hours after that. So strike while the iron is hot in the A.M. Do the most difficult tasks first and cross them off your list. This approach will add to your momentum as well; you won't carry around the dread of having to deal with something difficult later. Procrastination is definitely not a trait of those uber successful business leaders. Also, when you go through your day with the weight of looming tasks you allow that low-level chronic stress to continue to simmer. Author and entrepreneur James Clear says, “Success usually comes down to choosing the pain of discipline over the ease of distraction.”⁵⁵

IN GOOD TIME AND WITH GOOD TIMING

In my pre-yoga days, I was an impatient and impulsive entrepreneur. I wanted instant results and when they didn't happen (because good things take time), I'd get frustrated and disappointed. After finding my breath, I also found an entirely new perspective on both time and timing.

Time: How we spend and experience our hours, days, weeks, months, and years. The more you experience mindful breathing, the more you can slow down your internal pace. Time changes a bit. Accepting this has been an incredible benefit for me. Yes, the years still fly by, but the hours and days feel more manageable. You'll find yourself less rushed and more strategic and productive. When you set yourself up well in the morning, you begin to work from a different pace that allows you to fit more into your day. Once you begin to manage your distractions (whether tech related or just the way your mind works), you're no longer a slave to the clock. You become much more in tune with time. I usually know what time it is within a three-minute span, even when I wake up in the middle of the night. It's an odd game that came to be years ago. My internal clock is now lit! Breath also slowed my pace so that I could “work in the zone” more often. But more recently (post–tech revolution), it became difficult again to stay focused. I found myself falling back into my old tendencies of shorter attention span. Breath continues to save me when it comes to focus. It may ebb and flow, but you'll know how to breathe your way back into focusing for larger chunks of time. If you can change your mood and mindset in just one minute with a few deep breaths, imagine what you can accomplish if you get focused on one task for three or four hours, in the zone?

Don't say you don't have enough time.
You have exactly the same number of hours
per day that were given to Helen Keller,
Pasteur, Michelangelo, Mother Teresa,
Leonardo da Vinci, Thomas Jefferson, and
Albert Einstein.

— H. JACKSON BROWN, JR.

Timing: This is all about being in the right the place at the right time, being open to opportunities, and being patient. Breath has also given me a deep appreciation for understanding the importance of timing and being able to wait things out. The first big purchase order that I mentioned in Chapter 1 exemplifies one of my first lessons with timing and patience. Breath has also opened my mind to the fact that I do believe in good timing; waiting for all of the stars to all align rather than just expecting something to happen just because I think I'm ready. Usually while waiting for things to happen, I end up doing more work and getting more prepared, so it's a good thing.

THE SCIENCE OF GOOD TIMING

I recently learned an interesting nuance on time and timing from Daniel Pink, author of When: The Scientific Secrets of Perfect Timing. It was on one of my favorite podcasts: “10% Happier with Dan Harris.” Pink talks about his research on how we should consider doing certain tasks at specific times during the day to achieve the best results. He says, “Timing is not an art, it's a science.” I can clearly see where breath can come into play as well since not everything can be coordinated to the scientific timeline. In the podcast, Daniel Pink explains the science of timing:

OUR DAY IS DIVIDED INTO THREE STAGES

Pink says that our day is divided into three stages: 1. Peak, 2. Trough, and 3. Recovery. These stages ring true for both mood and performance. His research shows that student standardized test scores drop considerably when tests are taken in the afternoon compared to morning. Pink adds that “Our cognitive abilities don't remain the same throughout the day. They change in a predictable way and they change in ways that are more extreme way than we realize.” Here are Pink's recommendations for working in conjunction with the timing of your brainpower;

Peak/Morning Phase: Do analytic work that requires focus, attention, and vigilance.

Trough/Early-Mid Afternoon Phase: When you're in your “trough,” apparently you aren't even close to performing at your peak. Pink suggests this is the time of day for administrative tasks like emails. He explains that doing difficult analytic work during your trough phase is “like bicycling into ferocious headwinds.” This is where self-awareness and breath can come in handy as an extra source of power.

Recovery/Late Afternoon, Evening Phase: By late afternoon your mood has come back up naturally, but Pink says, “We are less vigilant; so it's a great time for brainstorming or iterative kinds of work.”

Pink adds, “Changing the time of day that you do something can vary your performance level by 20%. Usually we're unintentional about when we do something, especially in meeting planning. Organizations are completely blind about it. Scheduling a meeting is a strategic decision.” We can be conscious of this timing in business applications, but it's not always going to unfold accordingly. Sometimes you have to give a speech at 3 P.M. or do a pitch presentation at 2 P.M. during what would be your trough. But don't worry—you've got your breath, intention, and visualization to help give you back that 20 percent variance for doing a task at a “non-optimal” time!⁵⁶

TIMING IS TOP FACTOR FOR SUCCESS IN START-UPS

Bill Gross, founder of Idea Lab, studied over 200 companies to find out what makes startups succeed and fail. He talked about his findings in his TED talk (viewed over 5 million times), admitting surprise when learning that timing was the biggest factor in making the difference between success and failure. Here are his top five factors for success:

• Timing, 42%
• Team/Execution, 32%
• Idea, 28%
• Business Model, 24%
• Funding, 14%

Gross says that the idea for a business isn't nearly as important as the timing. This is an interesting aspect to think about before you bring something to market.

Gross uses the example of Airbnb, and how many big investors passed on the idea because it seemed weird to rent your your home to strangers, but the timing made it simply brilliant. He says, “It came out during the height of the recession when people needed extra money and that helped to overcome the objection of renting out their home to a stranger. Same thing with Uber, perfect timing as drivers were looking for extra money.”⁵⁷

Who would have thought that timing matters more than the idea, business model, funding, or the team? Be mindful of the needs of consumers and the marketplace; when your finger is on the pulse of what's missing, and you have a solution to a common problem for the masses, you're in the right place at the right time for success. This is where patience is a virtue. Sometimes holding onto an idea until the timing is right can be difficult but extremely important to keep in mind.

Necessity may be the mother of invention, but timing is everything!

CHEERS! UPGRADE YOUR MORNING BEVERAGE AND FUEL YOUR BRAIN

Okay, stay with me on this idea. One big benefit of Breathing Like A Boss and turning your morning routine into a powerful ritual is that you begin to make other upgrades because you've become self-aware of your body and you want to keep your energy at its best levels for success as often as possible. This is a holistic approach to your mind–body connection and the reason why I'm going to talk about your morning beverage. I've never met someone who doesn't have some sort of love affair with their morning beverage, but you might be lovin' the wrong drink for your best morning energy. It may just be a long-time habit that you don't even realize is causing a setback first thing in the morning. If you're serious about wanting to take charge of your energy in the morning, consider what you put into your body. It's science. Drinks can make or break your energy and focus. Swap the soda or whipped-cream-topped, sugar-filled shake for something more nourishing and satiating. Today, there are so many innovative ways to pack a punch in your morning coffee (or beverage) that I'm compelled to share my thoughts on some small but powerful ingredient ideas for your morning drink(s). What if your morning beverage (while still delicious) gave you the caffeine you love along with other superfoods or plant-based adaptogens that help increase your cognitive function? Yes, that's what I'm talking about: fueling your brain! Now, you see why I'm going here; it's part of the plan for setting your mind and body up with the right energy for success. I've become a bit (okay, quite a bit) obsessed with beverages over the past several years, because like breath, a nourishing morning beverage can set the tone for the day. It can also have longer-term health benefits when you make it part of your daily morning routine. Fall in love with morning drinks that up the ante cognitively and energetically. The options for customizing drinks (like breath) are endless, and you can make these at home (which saves time and money). Think turmeric almond milk latte, for example. Or mushroom-based coffee with adaptogens like lion's mane and chaga. I know, it sounds “so L.A.,” but it's coming to a health food store or cafe near you soon too. Adaptogens are natural ingredients that help your body adapt to stressors. These plants, herbs, and leaves have been around for thousands of years and (like meditation) are finally becoming mainstream. Think of adaptogens as fuel for your brain and energy without having to do anything besides sip and breathe. If you're going to be drinking anyway, why not make it a more functional (and delicious) drink? Ingredients like superfoods, adaptogens, herbs, greens, proteins, bone broths, healthy fats, and collagen have rocked my beverage world and have become readily available in health food stores and cafes beyond just L.A. and New York. I really look forward to my morning lineup of beverages because they're functional, healthy, and delicious and they make me feel energized and clear on a new level. If I'm working from home, I make drinks all day long not only because I enjoy them, but because it's a chance to breathe and savor each nourishing experience while continuing to fuel my brain and body. When it comes to food and drinks that improve our cognitive function, I've been inspired by Dr. Lisa Mosconi, neuroscientist, nutritional counselor and author of Brain Food.

That's important to grasp; our brain is the most easily damaged organ by poor food/drink choices. What you eat and drink in the morning immediately affects your brain as you begin your day. Beverages and breath are an empowering pairing. You'll quickly begin to notice the difference in your energy and clarity when you upgrade your drinks. Choosing drinks that nourish your mind and body leads to better choices and decisions all day long. Since beverages are a big part of my morning ritual, I feel compelled to share my favorite nourishing beverages that I hope will inspire you to whip up a few new drinks for an extra daily dose of energy and focus. There are so many incredible brain-boosting drink options. I'll list some ingredients so you can begin to experiment, but I will limit the recipes to my four go-to favorite morning ritual beverages. By the way, I will be doing more “Beverages & Breath” workshops and content online because these small changes make a big difference in clarity, productivity, creativity, mood, and focus.

Cleansing “Liquid Sunshine” Tonic: This is a must for me every day first thing.

Ingredients:

12 oz. hot water

Freshly squeezed lemon (half to a full lemon, depending on how tart you want your drink)

Splash of apple cider vinegar (Although it's an acquired taste, it helps your inner ecosystem and digestion; gut health is key for immunity.)

Ginger root, about 2–4 inches (I love the taste of ginger, but you can start with a smaller piece because ginger can get spicy.)

Turmeric root, 1/2–1 inch (It's a bright orange root and is the spice that gives curry its yellow color. It stains, so watch while cutting the root or drinking.)

You can use a small grater to grate the roots if you don't have a juicer machine. If you grate the ginger and turmeric root, put it into a small fine mesh strainer and then pour your hot water over it. Add in your lemon and apple cider vinegar. If you have a juicer, place the ginger and turmeric roots in, and then pour the juiced ginger/turmeric liquid into your hot water, and add lemon and apple cider vinegar. You'll have a beautiful, bright yellow drink. Ginger and turmeric are excellent for their anti-inflammatory and antioxidant properties. The drink is refreshing and detoxifying and gets your digestion moving. It wakes up your mouth, too, which is energizing. If you want to start this ritual using just hot water and lemon, there's still a lot of value in that. WellnessWithin.org explains the benefits of lemons:

• Lemons are full of vitamin C and contain saponins, which have antimicrobial properties.
• Lemons are high in potassium, which helps to control blood pressure, and it stimulates brain and nerve function.
• Lemons encourage the liver to produce quality bile, which is required for digestion. Vitamin C in fresh lemon juice helps the liver to produce the compound called glutathione, which aids in cleansing and regenerating the liver.
• The vitamins and minerals contained in lemons help to loosen toxins from the body, thereby flushing unwanted materials from the digestive tract. The citric acid in lemons helps maximize enzyme function, which stimulates and aids the liver in detoxification.
• Lemons are one of the most alkalizing foods for the body. Regular consumption of lemon water can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.⁵⁹

I usually make a double batch and drink it hot or cold throughout the day.

When life gives you lemons, make some liquid sunshine in the A.M.!

Energizing Green Juice: Switch from processed orange to homemade green and start your day without the sugar spike. I've been green juicing for well over ten years. I love the pure energy I feel from the phytonutrients: vitamins, minerals, chlorophyll, and antioxidants. Green juice is made by extracting the fiber from greens or vegetables in a juicer machine. Since I'm sensitive to blood sugar spikes, I only juice with greens and little bit of lemon or ginger. I don't use other fruits like apple or pineapple. Reminder: This is a juice recipe, not a smoothie, so it goes through a juicer machine rather than a blender.

Ingredients:

6–8 large stalks of celery

4–6 pieces of flat kale (Start small with the kale; this is what makes it very green tasting.)

1 lemon, peeled

1 large cucumber

2–3 inches of ginger root (optional)

Put all ingredients through the juicer, strain through a fine-mesh strainer if you like it completely clear, and enjoy! Think green lemonade. It's super hydrating, tart, cleansing, and energizing. This recipe makes approximately 16 ounces; it varies depending on the size of the celery and cucumber. When I make a big batch, I usually have half in the morning and save half for the afternoon in a tightly sealed glass jar in the refrigerator. If the result is too “green” for you, omit the kale or add half an apple or a little more lemon or ginger. Or you may surprise yourself and get used to enjoying the green, lemony taste. You can also use either celery or cucumber on its own as a green juice and experiment, adding one new green, fruit, veg, or citrus at a time. You're the chef; make whatever you enjoy!

Superfood Smoothies: Smoothies are all the rage, but frequently they're made like frappuccinos, with way too much sugar. To clarify, smoothies are made in the blender, not a juicer. Occasionally, I'll crave a cold smoothie in the summer months and these have the added fiber of the greens, something you don't get from juicing. I usually prefer to eat something rather than drink a meal but these smoothies are filling and satisfying. When I'm in the mood for a smoothie, currently this is my go-to recipe:

Ingredients:

2 big handfuls fresh organic spinach

1 handful frozen organic blueberries

1 teaspoon almond butter (any seed or nut butter; cashew, peanut, sunflower)

1 teaspoon chia seeds

1 cup almond milk (or other non-dairy milk alternative; cashew, hemp seed, or coconut milk)

Other optional add-ins:

Protein powder

Collagen Peptides (I enjoy the Vital Proteins brand)

Frozen steamed cauliflower florets (which have no flavor, I promise!)

Frozen uncooked zucchini slices

Frozen cooked sweet potato wedges

Yogurt; I love cashew- or coconut-based yogurts for nondairy options.

These smoothies are so versatile, you can add in whatever superfoods you love along with your veggies. You can blend it to be super smooth and drink it. Or you can keep it more on the thick side—for a smoothie bowl—and top it with all sorts of nuts, seeds, and superfood toppings like goji berries, hemp seeds, or flaxseeds.

In stores or cafes, banana is usually the main ingredient along with other high-sugar fruits like pineapple.

Making your smoothies at home controls the amount of sugar and also makes it much more affordable. Blueberries are the top pick in regard to fruits, according to Max Lugavere, author of Genius Foods: “Of all commonly consumed fruits and vegetables, blueberries are among the highest in antioxidant capacity because of their abundance of compounds called flavonoids.”⁶⁰

Espresso, Coffee, or Matcha Green Tea Latte:

I love a latte! These lattes are indulgent, empowering, and satiating. I cut out dairy many years ago, so I make my own almond milk. It may sound crazy, but once you make it, you can't go back to store bought—and it's so simple. (The recipe follows.) I'm a big fan of the new mushroom-based coffee from Four Sigmatic. It's chock-full of superfood mushrooms and a variety of adaptogens, and it doesn't taste like you think it might. In addition to coffee, they have other mushroom-based elixirs (cordyceps, lion's mane, and reishi are my favorites) that enhance your memory and brain function. I also love matcha green tea on its own or as a latte. Matcha comes only in powder form. It's full of antioxidants and has less caffeine than coffee. I add almond milk to most of my hot drinks and throw it in the blender to froth it up. I look forward to my delicious, creamy adaptogenic lattes every single day and savor them with some deep breaths. Then on to business as usual. My mind and body are nourished, energized, and ready to be creative and productive. In the warmer months, these are also delicious cold, blended with ice.

“That's So L.A. Latte!” Recipe:

Make your hot water and add your espresso, coffee, tea, or matcha powder; then throw it in the blender with some warmed-up nut milk or milk of your choice. You can add in adaptogens or superfoods like chaga, cordyceps, collagen peptides, or even bone broth. Many people also enjoy adding in a fat like grass-fed butter or coconut oil. Experiment a bit to see what makes you feel energized, focused, and satiated.

Homemade Almond Milk: I promise this doesn't take more than five minutes after you've soaked raw almonds overnight. If you're dairy free, nut milks are the best. You can cut this recipe in half to start. I make this full batch because I use it daily and it'll last up to five days.

Ingredients:

2 cups raw almonds

6 cups filtered water (or you can use some or all coconut water)

Optional: Add a splash of vanilla extract or some vanilla bean.

Reusable fine mesh nut milk bag for straining

Soak raw almonds in water for 6–8 hours or overnight in the refrigerator. Drain the water out after soaking. Put the soaked almonds and 6 cups of water in a high speed blender and whirl it up for about 30 seconds.

Then, have a big bowl ready and pour the liquid through the fine-mesh reusable nut milk bag. Squeeze the bag until you've extracted all the liquid. You'll have a lot of almond milk and you'll also have the by-product that's left in the mesh bag, called almond pulp. Keep it refrigerated too. It can be used in baked goods or the simplest homemade crackers made from just the pulp and spices baked to crispy perfection. My husband looks forward to making these crackers weekly! One other option is as a sort of yogurt replacement; top it with berries, seeds, or nut butter, and enjoy. The great thing about creating beverages is that measurements are not critical (except with adaptogens). You can mix and match to your own taste preferences. The key is preparation: having these ingredients (and a blender and juicer) at home and ready to go. Here are some superfood/adaptogenic ingredients to experiment with in your morning beverages or smoothies: bone broth, coconut water, cayenne, collagen peptides, raw cacao, acai, spirulina, maca, ginger, turmeric (and black pepper makes it more effective), chlorella, aloe, chia seeds, flaxseeds, hemp seeds, probiotics, goji berries, chaga, cordyceps, reishi, and lion's mane. Like breath, there are so many options. Enjoy the process of finding your favorite recipes.

Okay, back to the broader idea of the morning ritual. As you begin to breathe mindfully and strategically in the morning, start to treasure and protect your time, and fuel your brain with more functional drinks, it'll get easier to continue to have a handle on time and energy for the rest of the day. Morning routines evolve over time, so although you may have a routine now, it might be time to upgrade it. Take a minute to think about your morning routine. Visualize your mornings and ask yourself:

• Is there something that continually bothers you about your mornings? (running late, never have time to work out)
• What's one thing you'd like to remove from your mornings?
• What's one thing you want to start doing?
• How do you want to feel as you head into work?

Just as with figuring out how to best balance our digital lives, when mornings are more structured you can get some time back to spend on yourself. With simple breath techniques or even just easy, slow, deep breaths, you can make your morning feel indulgent with feel-good stretches, aromatherapy, positive thoughts and intentions, healthy/functional drinks, and dedicated time for you to be present, grounded, and strong for the day. Your morning ritual will evolve and require tweaking occasionally as your work–home life situations change. You can always iterate. Knowing when you need to make a change so that you fully own your time and energy is half the battle. Self-awareness once again; put your own oxygen mask on first, then you're fully able to help others all day long when you strategically make yourself accessible. Starting strong and knowing that your breath is at the ready all day, you're set up for success . . . and that's a powerful ritual!