I’m sitting in my humble and colourful home on the southern shores of Goa. In quiet contemplation, I reflect on one of the aspects I feel supports the bedrock of the incredibly nourishing life I lead—Morning routine. On my journey over the past 7 years, I have delicately tended to the birth of each new day with a childlike curiosity that has sought to design a perfect beginning to the most precious thing we have—the opportunity of living just one more day. Our life appears to begin as we blink open our eyes each morning, awakening to a new dream, the dream of “Who we think we are.”

I have worked with thousands of men over the past 7 years who still wake each morning believing they are their problems, believing they are their stress, worry, doubt, anxiety, lethargy, feelings of not being good enough, tiredness, or just the general feeling that something isn’t right. Believing that they are in some way their thoughts, the ever-critical voice in their head. Picking up their phone seems to confirm their identity, their emails reinforcing the idea of them as a stressed individual and the same patterns creating much suffering.

I myself have battled with the imposters that sit on my throne, believing the voice in my head and suffering deeply as a result. However, one of the most impactful and life-changing things I did was change the way I began each day.

If you can imagine a spiral, at the centre is the essence of who we are—call it soul, consciousness, empty fullness, spirit, etc. As the spiral spins outwards, we move into matter—ideas, thoughts, beliefs of who we are in the world. So much of the western world seems intent on spiralling us further and further from the truth—distracting us from who we are and telling us who we should be.

The morning is the perfect time to root ourselves in the centre of our spiral—Go within… or go without. If we imprint this deeper knowing of our true self first thing in the morning, it then washes into the rest of our day. Our life becomes intimately entwined with this truth. Before, we may have woken up and fallen into the same character on the outward spiral, and after our morning routine, we remember our beauty, light, and love for this incredible life.

I’ve experienced both extremes when it comes to morning routines—waking up at 4 a.m. for a 4–5 hour practice during phases of deep commitment, and times when it’s scaled back to just an hour or less when motivation has waned. There have even been days where I’ve done nothing at all. What I’ve learned is this: do the small things, do them well, and do them consistently—your life will transform. I don’t believe I could have run over 20 retreats, led workshops, or coached countless men over the past six years without starting each day intentionally and honing my spiritual tools each morning. It’s the foundation that makes everything else possible.

So what does it look like?
The Science
In the morning our brain is more in a suggestible state, moving between alpha and theta brainwaves.
When transitioning from light sleep or deep relaxation to a state of calm alertness with inward focus, we naturally shift from theta to alpha brainwaves. This is the perfect opportunity to program ourselves in the most optimal way.

“The best way to start your day is by creating a clear intention for who you want to be and how you want to feel. By aligning your thoughts and emotions with your vision, you step into the energy of your future before the day even begins.” Dr Joe Disepenza

When I start my day by looking at my phone or checking emails, I’m reinforcing the old version of myself—replaying the same anxieties, fears, and worries. I step into a mold, a character shaped by others’ perceptions, and their interactions with me only reinforce that version of who I’ve been.

So how do I step into the most aligned version of myself?
Firstly- I listen. Listening is revolutionary. I feel that so many of our individual and collective challenges come from a lack of listening. What would the earth say if we truly listened, what would our bodies say if we truly listened? The first moment we open our eyes is the perfect opportunity for this. Can we notice the texture of our inner landscape- the state of our mind, the sensations and emotions in our body. From this place of listening I notice any imposter voices that may be pulling me in a direction that is unsupportive, “just lay in bed this morning, there’s plenty of other days to do your practice” or if perhaps I’ve been pushing myself too much and need rest and it might say “You are so lazy get up and start your practice, how will you ever succeed if you lay around all day” Sound familiar?.
The healthy King is able to listen to the voices and make a clear decision on what is best to do. The King can be found in that quiet, still, energy of listening.
Depending on the response of my inner enquiry I can begin to look at the tools I have to begin the day in a beautiful way.

Tools
I’d like to share some of the tools and practices I use to start my day. These are foundational habits that I explore in greater depth in my 12-week leadership program, where I work with men to build routines grounded in accountability, discipline, and purpose. Whether you’re just beginning or looking to refine your current routine, these practices can be a powerful starting point.

I begin 95% of mornings with Wim Hof breathing – 3 rounds of 30 breaths. I find this is like a cup of coffee first thing without all the faff and adverse side effects. It’s perfect, especially if I’m feeling a little groggy or unmotivated. It resets my nervous system, giving me a surge of energy and clarity. It balances my cortisol levels, reduces stress, and helps me feel grounded and mindful as I start my day. By boosting oxygen and circulation, it leaves me refreshed and ready to meditate, visualise, or set my intentions.

The Wim Hof Breathing Technique involves three simple steps:

1. Controlled Breathing: Take 30-40 deep breaths—inhale fully through the nose or mouth and exhale partially, letting go without forcing.
2. Retention: After the final exhale, hold your breath for as long as comfortable.
3. Recovery Breath: When you need to breathe, inhale deeply, hold for 10-15 seconds, and then release. You can squeeze the energy from the root of your spine and genitals to the crown of your head.

Repeat this cycle 3-4 times.

⭐There are many other breath practices I also use in the morning such as Kapalbati (breath of fire), Nadi Shodhana (alternate nostril breathing), Kundalini yoga, and Kali breath.

Meditation
While I’m still in bed or on my meditation cushion, I take time to meditate. I find visualization and manifestation practices to be an incredible way to start the day. As I mentioned earlier, the morning is a powerful time for self-programming. With the charged energy from breathwork, I can channel that focus directly into my visualization—it’s the perfect combo to set the tone for the day ahead. I get so stoked from the images I see and the feelings I create in my body that there is often a huge smile on my face and an overwhelming sense of gratitude. Now compare that to the feeling you may get seeing 10 new whatsapp messages to reply to.

⭐There are a number of other meditation practices I use depending on what I feel is needed each morning.

Tantric self pleasure practice
⭐Tantric self pleasure practice is incredibly powerful in the morning. Raising the sexual energy and breathing it throughout the body creates pleasure, energy and connection with oneself.

This is explained in much more detail in my 1-1 coaching programme.

Movement
Some sort of movement, stretching and body work such as myofascial release is crucial in creating an open, supple and embodied feeling in the morning.

Fascia is a connective tissue network that surrounds and supports muscles, bones, and organs, providing structure and aiding movement. Morning movement rehydrates and loosens fascia, which stiffens overnight. It enhances circulation, delivering nutrients and oxygen, while stimulating sensory nerves to improve body awareness.

There are many exercises that can support you, for example:
⭐Yoga, dynamic stretching, myofascial release, Qi gong and body weight exercises.

I like to listen to what a man’s goals and needs are before supporting him in finding the best movement practice to start the day.

Nutrition
This is a complex subject! Over the years, I’ve explored many diets and, at times, believed my way was the “right” way. It’s easy to climb onto a high horse and preach about nutrition, but what I’ve come to realise is that everyone is unique and requires a diet tailored to their individual needs—needs that can evolve daily, monthly, or even yearly.

One fascinating aspect to consider is your Ayurvedic dosha, which has given me valuable insight into the types of food that best support my physiological makeup. This perspective has been incredibly helpful in understanding how to nourish my body in alignment with its natural tendencies.

In Ayurveda, the three doshas represent mind-body energy types, each linked to elements:

1. Vata (Air + Space): Governs movement and creativity; imbalance causes anxiety or dryness.
2. Pitta (Fire + Water): Controls metabolism and energy; imbalance leads to anger or inflammation.
3. Kapha (Earth + Water): Provides stability and calm; imbalance causes sluggishness or congestion.

Balancing these doshas with diet and lifestyle promotes health and harmony.

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Common methods include:

• 16/8: Fasting for 16 hours and eating during an 8-hour window.

It helps regulate blood sugar, improve metabolism, support weight management, and promote cellular repair during fasting periods.

I am currently practicing intermittent fasting, so I have no food before 11:00 in the morning and I finish eating at 18:00 in the evening! For me, it feels great at this moment, but it may not be the right approach for everyone. At other times, I’ve loved eating a healthy breakfast earlier in the morning after my practices. I recommend experimenting with different approaches, ideally with the support of someone experienced. This is why having a coach can be so powerful.

⭐ There are many diets, such as keto, vegetarian, vegan, carnivore, fruitarian, and omnivorous. I’ve tried several of these, including all except full carnivore. Over time, I feel like I’ve taken the best aspects of each and created an optimal diet for myself. I also use different supplements to support my health at various times. I love helping the men I work with explore different ways of eating, fasting, cleansing, and achieving a healthy state of being. I also enjoy discussing meal types and combinations.

I can honestly say that the way I eat has transformed my life—from my mood and energy levels to reduced anxiety, muscle growth, and maintaining low body fat. I only wish I’d had these tools when I was younger!

Ultimately, it’s all about trying new things and learning to listen to your body until you build trust in your own inner wisdom.

Conclusion
This is a taste into some of the practices and reflections that help me craft the perfect start to my day. Over the years, I’ve gathered many tools, techniques, and approaches during my transformative adventures across the world. However, I believe these insights are best shared through a deeper journey together, where we can explore and uncover their full potential.

I’m deeply grateful to my mentors, shamans, friends, colleagues, guides, and communities for the timeless wisdom they’ve shared with me. I also honor the dark times for leading me closer to the light.

The morning routine is a cornerstone of the program I run. When a man gets this right, it becomes the foundation for the deeper, transformative work I guide him through. I aim to lead by example, continually heal myself, and share the fruits of this journey with others. This is my purpose and brings me immense joy.

The morning routine is deeply connected to the archetype of the Warrior. When a man struggles with discipline, accountability, focus, or falls into patterns of pleasure-seeking, lack of motivation, or depression, it often points to a wound in the Warrior aspect of his being. I help men activate their healthy Warrior, reclaim their discipline, and step into their true power.

If you have any questions or feel called to explore men’s work—whether for the first time, returning to it, or diving deeper into your existing journey—I’m here to support you! I truly hope this document provides value and inspiration.

With much love,
Mitch Campbell-Thomas