Engineer Your Morning to Bullet-Proof Your Day.

We have all heard that the morning is the most important part of the day.

...but do we actually believe it?

Do you want to know how to bullet-proof your day?

  • Wake up early
  • Exercise
  • Read Scripture
  • Eat Healthy
  • Do the one thing that you don't want to do
  • Spend quality time with Family

Get the FREE detailed 360Man Morning routine by clicking the button below.

For years I would sleep in complete darkness, and would sleep until 10 am or later. I always woke up groggy and unmotivated and it took me nearly until 2 pm before I felt normal, sometimes even later than that.

I always read about successful people who said that the morning was their most productive part of the day, but I never really understood it until life had sort of shoehorned me into this do or die situation.

My wife and I had a 2 year old and a 2 month old at the house, it was the dead of winter, there wasn't anywhere we could go. I was working 2nd shift (2:30 pm - 12:30 pm), and we were struglling to pay off our debt, pay for repairs and medical bills. It was definitely a time of growth.

The time that I once had, was gone, it was now littered with crying children, heated arguments and lots of "Barney" and "Daniel Tiger".

I was starting to become bitter and angry...and trust me you wouldn't like me when I'm angry


After many failed attemps, I knew this time it needed to be different, this time, I needed to change my priorities and put some temporary pain in my life.

A little backstory...

In 2001 I joined the Navy and learned how to get 6 hours or less of sleep per night and to wake up at 4:30 am. I remembered that when I was in boot-camp, it was the most energized and focused I had ever been. For me, this is where I needed to start.

Flash forward to 2012...

I started waking up at 4:30 am again, the first two weeks were the most painful, but I knew that the benefits far outweighed anything else.

Slowly I developed a system for myself that has been my practice for almost 5 years now. It all starts with the morning.

There are 6 main things that make my days bullet-proof. They may be different for you, but I encourage you and challenge you to implement them in your life. I know that if you do, you will see and feel the difference immediately.


How to Bullet-proof your day

  1. Wake up Early

  2. Early to bed and early to rise makes a man healthy, wealthy and wise- Ben Franklin

    Either you run the day or the day runs you - Jim Rohn

    How you spend your morning really sets the tone for your day.

    Think about it. The second someone else begins to have input into your day, it is no longer your own.

    This isn't just a thing that some people do, it is critical. How you manage your morning time, is a good reflection of the type of person you are.

    Studies have shown that people who are early risers are more successful and wealthier. Getting up early in and of itself though is not the reason for the success, it is only a catalyst.

    What happens in the morning that is so alluring?...Nothing, absolutely nothing,... and that is the key.

    5 benefits of waking up earlier:

    • Allows quiet time. No one else is awake.
    • Helps to anticipate problems.There are always things that require your extra attention. Having time in the morning allows you to get ahead of potential issues that could arise. You have time to think about them proactively rather than reactively.
    • Better planners. This time in the morning can help you plan out your day, the next year, or even the next ten years. You can use this time to execute a gameplan for getting out of debt, or quitting your job in 5 years to do what you really love.
    • Allows time for exercise. This is a no brainer. Getting up earlier than everyone else gives you an edge. Exercising on top of that puts you leaps and bounds ahead of everyone else. Exercising provides immense mental benefits that drive your day. Do not miss this one.
    • You will get better sleep.When you start getting up early, I assure you that by the time you go to bed at night, you will sleep like a rock.
  1. Exercise

  2. Make your body your machine

    One defends when his strength is inadequate, he attacks when it is abundant -Sun Tzu (Art of War)

    This is the very first thing that I do in the morning. (besides get rid of human waste). I started doing this to change my physique, but what I learned was that it completely changes your mindset.

    Whether it is doing 1 pull-up, or bench pressing 200 lbs for the first time, each new barrier you break allows you to see that you can do anything that you put your mind to. This mental shift will begin to transfer over into all other aspects of your life.

    While doing this, I noticed 3 immediate benefits:

    • Lowered Heart rate and blood pressure
    • Increased energy and alertness
    • Better overall morale

The best way to approach exercise is to have a goal in mind. It is better to know where you want to go and have a gameplan for how to get there. Try not to show up to your workouts without a plan, or you will just sort of wander around, take your time, and be unintentional.

Start looking at your workouts as as training sessions. Always have a gameplan. For example, in 2014, my goal was to run a SPARTAN RACE. I trained for 3 months in preperation for it, I did squats and rope climbs, tons of burpees and pull-ups. When I actually did the spartan race it was easy. Why? because I laid out a plan, and stuck to it.

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I train now because I want to be prepared for anything. For me, There are 3 things that I believe will give me an edge at all times.

  1. Be able to run 13 - 15 miles at any moment (Run)
  2. Be able to swim 1 mile at any moment (Swim)
  3. Be able to carry heavy objects long distances (Ruck)

Have you ever seen "The worst case scenario survival game"? There are questions that are designed to get you to think about how you would survive in practical and extreme circumstances.
What a lot of them fail to mention though, is how a persons physical state can affect their ability to survive.

The mindset that I have in my training is to have my body prepared for any of those given circumstances. I realize that most people do not have that same mentality. If you don't have this mindset though, you will findit difficult to ever achieve the results that you are looking for. Be the best at everything you do.

Get your butt out of bed in the morning, and train. You will thank yourself for it.

What are you waiting for?

  1. Read scripture

  2. After I am done killing it in the gym, I read scripture. Typically I only read one verse or reading plan from the Youversion Bible App

    The benefits from this are never ending. If there is one thing that I can do that will sustain me through anything, it is reading scripture. Jesus changed my life in 2003, in the middle of the Pacific ocean, and ever since then I have made it a daily practice to read, pray and communicate with Him in some capacity. This is my life source. Matthew 4:4 says: "Man does not live on bread alone, but on every word that comes from the mouth of God"

    Expounding on that; it literally means that a man needs scripture to sustain himself, not just food. There are no if's and's or but's about it.
    Scripture is food for the soul, and an empty soul leads to an empty life.

    There are 5 things that happen when I read scripture:

    • I find my identity. As men we often lose our identities within the culture we live. Everything around us is fighting and grasping for our attention. We need an anchor to keep us from drifting. For me it is my Faith, and scripture reminds me who God says I am.
    • I gain clarity and direction. Being in scripture put's my life into perspective. It's just not about me, at all.
    • It equips me for my day, as a believer, the Holy Spirit lives in me, and he give s me power and strength for my life, especially when I feel like my energy is depleted.
    • Gives me self awareness.Reading scripture allows me to notice the triggers in my life that lead me to give in to temptation, say the wrong things, and to control my anger.
    • It keeps me humble. Knowing that God is the reason for everything in my life, gives me peace and the ability to relax in his grace. Apart from him, I can do nothing. Knowing that keeps me from thinking that I am responsible for all of the blessings in my life.
  1. Eat Healthy

  2. It's not a diet, it's called eating healthy

    The key to eating healthy? Avoid any food that has a TV commercial - Unknown

    What you put into your body is critical to staying healthy. This isn't a guilt trip for anyone it is just a reccomendation.

    Most people have weight loss goals, we see this every year with "New Years Resolutions". What is important to know about weight loss is that it's 85-90% of what you eat. That's why Diets are so popular! Unfortunately most of the stuff out there is just bad.

    So, how do we know what's bad and what's good?

Great question?

The best way for anyone to learn is by taking what they have learned and applying it. That is exactly what you are going to do.

  • Step 1: Go and workout for at least 30 minutes.
    • Go for a walk
    • Go running
    • Do 5 pushups, 5 situps, 5 pullups (optional), 5 dips. Do as many rounds as possible in 30 minutes.
  • Step 2: As soon as you are done working out, showering changing etc... Write down what it is that your body is craving. I would venture to guess that it's not a big greasy burger.
    • What you need is:
      • Protein: Get at least 30 grams. Eggs are king in the morning. But they have so much cholesterol!! Yes, but it's the good kind, despite everything you hear.
      • Fat: The healthy kind. Olive oil, Coconut oil, avocados, grass-fed organic butter, and omega 3's.
      • Carbohydrates: Carbs are not the devil, despite what people say. However, there are a lot of people that eat unregulated. In other words, overload of carbs for breakfast, overload of carbs for lunch, and overload of carbs for dinner, and more carbs in beer = overweight, bloated, and lethargic. (Which in turn = Standard American).
        1. Thats great Stephen, but what are the best carbs? Don't look at it as good carbs vs bad carbs, but instead start eating more REAL foods, such as:
          1. Wild caught meats (salmon, tilapia,venison)
          2. Fruits
          3. Vegetables
          4. Nuts, seeds and beans

If you start eating like this then you are going to burn fat fast, your body is going to heal, and you’ll see that it's a better strategy overall than counting carbohydrates, calories and wondering what you can eat. Besides, this is what your body is really craving!

  1. Do the one thing that you don't want to do

  2. The one thing that you don't want to do, is the thing that you most likely need to do

    Do something today that your future self will thank you for

    In his book "Surf the woods" by Holt Condren. He calls this concept, Prioritizing Paradoxically.

    There is always that one thing that you most dread doing right! Talking to your boss, dealing with contractors at work, finishing a project, having a diffficult conversation. Most of the time, it is relational.

    How do you tackle this. You just do it. Make it the sole purpose of your day. Get it done first thing. Priority #1.

    Before you start each day make a list of the activities that you need to do. Now figure out which one is the one that you absolutely must get done before the day is over.

    Move it to the top of the list. Put a #1 beside it.
    Now, do it for the rest of the list.

    This activity is only reserved for those who get up early enough to make their list. Remember, if you don't make yourself a list of priorities, then someone else will make them for you.

  1. Get quality Family Time

  2. He and all his family were devout and God-fearing; he gave generously to those in need and prayed to God regularly. - Acts 10:2

    Start children off on the way they should go, and even when they are old they will not turn from it. - Proverbs 22:6

    This is one of the most important things that you can do. I spend about 15-30 minutes in the morning after my workout and scripture time with my two girls. My wife and I try to get the girls to bed early to spend time together in the evenings. It doesn't always work, but if we work as a team we can make it happen.

    My favorite part about that small amount of time in the morning, is the quality time I get to spend. Since I have read scripture and exercised, I now have the capacity to pour into them. If I don't do that, my time with them will feel rushed, unfocused and scattered.

    I do Four things with them:

    1. Give them a hug and kiss and tell them I love them. I want them to know that they are special and important to me.
    2. I tickle them, play with them and engage in conversation. It's easy to say you love your kids, it's another to show it. This is how I get to know them and fill them up with positive confirmation throughout the day. The same way that I spend time in the morning with my Heavenly Father, is the same way that I want my kids to come to me in the morning.
    3. I make them breakfast, and get their juice or milk. This is my way of serving my kiddos. I love this part, I get them to help me make them waffles or pour the milk in their cereal, or put butter on their toast. They get to help me crack eggs and sit on my lap while we eat sometimes.
    4. We do a kiss, hug and a punch My girls love to give me a kiss, a hug, and then they punch me with their little fists. It is another way for us to form a bond.
    5. This may all sound like magic, but in reality, its hard work. Sometimes you get it right, sometimes you don't. I love pouring into my family and helping them grow to be excellent. As men, we are the examples to our families. We need to be cognizant of this at all times, and to enjoy the roles of the Mentor, Father, Warrior and Friend.


How do you spend your mornings? What is the most effective thing for you? Let us know.

In case you didn't catch this above. I can be long-winded (Guilty), thanks for hanging in there.

Make sure you get the Morning routine in action. It gives you tips on making breakfast, exercising, and making the morning flow.

... Stephen

Do you want to know how to bullet-proof your day?

  1. Wake up early
  2. Exercise
  3. Read Scripture
  4. Eat Healthy
  5. Do the one thing that you don't want to do
  6. Spend quality time with Family

Get the FREE detailed 360Man Morning routine by clicking the button below.