The first thought that hits you in the morning isn’t helpful — that’s a fact.When you wake up, you’re craving two things: dopamine or confirmation . You will probably think you are behind and have too much to do. And you will search for confirmation of that. Or you may take your phone and start scrolling to wake up with a dopamine boost. But that’s not helpful.Instead of letting those thoughts spin all day, dump them.

1 — The 5-Minutes Mind Dump (1)

You know you've lost when you check your phone in the first 10 minutes of the day. I’ve <a href="https://cosmopolitanmindset.substack.com/p/youre-addicted-and-you-dont-even-know-it">stressed it long enough </a>now.The problem is, you will probably do it. I do it all the time because having breakfast alone is sad, and we often need a companion. But the issue arises when you can’t stop scrolling — that’s when all plans go to hell.

3 — The Dopamine Delay (1)

You don’t need to wake up earlier to make your dreams come true. You need to wake up better.Over the last few years, I tried many morning routines. Some of them worked, and some of them were only myths. They all left me with an idea I can’t get out of my mind — any morning routine is good until it doesn’t steal your time. So, here’s what I challenge you to do this week:

The Challenge of The Week

My first 30 minutes in the morning define my day. If I wake up and have breakfast in front of the computer, I might spend the morning watching useless videos. And, sometimes, I do it deliberately (on weekends). But on weekdays, I always try to plan my day before it starts.<ul><li class="ql-align-justify">Track how you currently spend your first hour. </li><li class="ql-align-justify">Identify one useless or draining habit.</li><li class="ql-align-justify">Replace it with something intentional: reading, writing, or planning.</li></ul>

5 — The First 30 Minutes (2)

I’ve tried to join the 5 a.m. club many times, but it sucked. I was exhausted early in the evening. I couldn’t pass the time with my friends and girlfriend. I hated it. But most of all, I wasn’t any more productive.Unfortunately, the 5 a.m. club doesn’t work. You don’t need to change when you wake up, but what you do after. A chaotic morning sets the tone for a chaotic day. But a calm, focused morning can push you past the finish line, without needing to rise before the sun.Here are eight high-impact tweaks that helped me take control of my mornings — and can help you win yours.

Should you wake up earlier?

Pick three of these eight tweaks. Start them tomorrow morning and stick with them for the next 7 days.How much calmer do you feel? How much more did you get done?[DOWNLOAD THE<a href="https://cosmopolitanmindset.substack.com/p/upgrade-your-morning"> INFOGRAPHIC</a> (free for the first 30 days)]Which tweak are you starting tomorrow? Let me know! I will try my best to answer all of you!

Dopamine spikes train your brain to be reactive instead of focused. You react to a new email, a message, or a social media notification. But you never think of the tasks you delayed all morning. And that’s a little harder to undo later.<ul><li class="ql-align-justify">Use a physical alarm clock if you can’t stop checking your phone.</li><li class="ql-align-justify">Leave it in another room or on airplane mode for a few hours.</li><li class="ql-align-justify">Stay offline for the first 60 minutes of your day. </li></ul>You must control your attention before the world steals it.

I used to write to-do lists all day, but they are disguised traps.I remember starting with personal growth. A few articles in, and I was already a to-do list expert. But I used to write too many useless activities only for the pleasure of checking them quickly. My lists were long, but not effective. They were a mix of taking out the rubbish and writing an article — two different priorities. (TLDR: I prioritize writing, but it doesn’t mean my home stinks! I take out the rubbish when it’s full.)

2 — The 3-Item Rule (1)

Overnight, your body loses water. And starting the day with coffee dehydrates you further — it creates a quick energy spike, that’s true, but it crashes fast. So, how do you fix that and still drink your morning coffee, if you wish?<ul><li class="ql-align-justify">Put a full glass of water next to your bed. </li><li class="ql-align-justify">Drink it before anything else.</li><li class="ql-align-justify">Wait 30–45 minutes before having caffeine.</li></ul>

7 — The Water Necessity (2)

I drink a lot of coffee, even though I have tried to quit many times. I get one as soon as I wake up. My body doesn’t need it, but I do it anyway. Then, I take another during my morning break, and another in the afternoon.But guess what? I hardly need any of those coffee shots. I need more hydration.

7 — The Water Necessity (1)

<ul><li class="ql-align-justify">Keep a notepad next to your bed. </li><li class="ql-align-justify">Write everything on your mind as soon as you wake up (tasks, worries, random thoughts).</li><li class="ql-align-justify">Don’t censor yourself — you have to empty your brain.</li></ul>You will feel lighter and more focused if you do.

1 — The 5-Minutes Mind Dump (2)

The 5 a.m. club is a myth. It has been a great marketing campaign. It convinced thousands of people to wake up earlier. But guess what?Waking up before sunrise won’t magically fix your life. It won’t make you more focused, disciplined, or successful. But for some reason, everyone on the internet seems obsessed with early wake-up times. And too many feel like failures because they can’t do it.Here’s the sad truth (if you hoped you found a solution to your problems) — it doesn’t work.

The 5 a.m. Club Myth

You are not lazy — your environment makes you so.How are you supposed to work if your desk is cluttered? Your kitchen is messy, but you still want to cook healthy food in the morning. How much more time do you lose? Your clothes aren’t ready. Here’s another 15 minutes, at least.

6 — The Environment Preparation (1)

You don’t have to wait until 5 p.m. to move your body. On the contrary, you'd better start with that.A few years ago, I started running daily to lose some weight, and I noticed something interesting:<ul><li class="ql-align-justify">Running in the evening is harder. I was already tired from my daily tasks. So, I would skip more frequently.</li><li class="ql-align-justify">In the morning, on the other hand, it’s harder to start. Yet, the benefits I got from moving my body will hook me.</li></ul>

4 — The Morning Movement (1)

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The Challenge

Most people start racing as soon as they wake up. But their calendar, inbox, and group chats pull them away from their focus.If you lose focus on hundreds of inputs as you wake up, you need an anchor that brings you back. You need something that pulls you out of the downward spiral. And it can be anything, from a recollecting moment to an exercise or journaling habit.<ul><li class="ql-align-justify">Pick one habit that makes you feel grounded: journaling, walking, reading, meditating.</li><li class="ql-align-justify">Do it every morning — even for just 5 minutes.</li></ul>

8 — The Morning Anchor

Try it yourself:<ul><li class="ql-align-justify">Write your three most important tasks the night before. </li><li class="ql-align-justify">Review them first thing in the morning.</li><li class="ql-align-justify">Attack them before distractions steal your day.</li></ul>At the end of the week, you will have 21 more wins under your belt.

2 — The 3-Item Rule (3)

Early exercise gives you a boost of energy. But you will also feel lighter because you won’t have to think about doing exercise all day.<ul><li class="ql-align-justify">Do some stretching, yoga, or a short walk immediately after waking up.</li><li class="ql-align-justify">Avoid screens until after you’ve moved.</li></ul>Motion drives momentum.

4 — The Morning Movement (2)

Stop making someone else’s morning productive!When you spend the first 30 minutes of your day reacting to other people’s needs, you’ve given your time away before it’s even started. So, block the emails, DMs, and family chats. If they have an emergency, they will call you. Otherwise, it’s your me-time.

5 — The First 30 Minutes (1)

You can’t wake up like this. Your brain will burn energy on useless decisions before you even start the day. You’ll be surprised by how much time you can save by planning the day before.<ul><li class="ql-align-justify">Lay out your clothes the night before.</li><li class="ql-align-justify">Clean your work area. </li><li class="ql-align-justify">Prep your breakfast or coffee ahead of time.</li></ul>Your environment should pull you into focus, not push you away from it.

6 — The Environment Preparation (2)

In the last few years, I replaced long to-do lists with something better — the three-item rule.What does that mean?Every day, I choose only three tasks that matter, and these become my daily mission. If I can achieve more than that, it’s a good extra. But if I can’t, it’s still good.

2 — The 3-Item Rule (2)

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Next Steps

Upgrade your morning with these 8 high-impact tweaks. When you start your morning with a win, the entire day becomes a win.

1 — The 5-Minutes Mind Dump (2)

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Mind-Body-Soul

9. Write your tasks

The 5 Second Rule