Rise & Rule: 08/13/25

Wednesday, August 13, 2025

7 Morning Habits That Supercharge Your Energy All Day

The way you start your morning sets the tone for the rest of your day.

A rushed, unfocused start leads to low energy, poor focus, and reactive decision-making.
But a well-planned morning routine can give you sustained energy, mental clarity, and the motivation to power through your tasks.

Here are 7 proven habits you can add to your mornings to supercharge your day.

Success starts in the morning small routines fuel the power of small habits that create unstoppable energy.

1. Hydrate Before Anything Else

After 6–8 hours of sleep, your body is dehydrated. Drinking a glass of water first thing wakes up your metabolism, improves circulation, and kickstarts brain function.

2. Get Natural Light Within 30 Minutes of Waking

Sunlight helps regulate your body’s internal clock (circadian rhythm) and boosts serotonin, which lifts your mood. Step outside for a few minutes or open your curtains fully.

3. Move Your Body

You don’t need a full workout even 5–10 minutes of stretching, yoga, or light exercise improves blood flow, increases alertness, and releases feel-good hormones.

4. Practice Mindful Breathing or Meditation

Taking 5 minutes for deep breathing or meditation calms your nervous system and primes your brain for focus.
Example: The 4-7-8 technique inhale for 4 seconds, hold for 7, exhale for 8.

Leaders who dominate their mornings strengthen the Rise and Rule mindset before the day even begins.

5. Eat a Protein-Rich Breakfast

Avoid sugar-heavy breakfasts that cause an energy crash. Instead, choose eggs, Greek yogurt, nuts, or a protein smoothie to stabilize blood sugar and fuel your brain.

6. Plan Your Top 3 Priorities

Instead of jumping into emails, write down the three most important tasks for the day. This reduces decision fatigue and keeps you focused on what matters most.

7. Avoid the Phone for the First Hour

Checking social media or emails first thing in the morning puts you in a reactive state. Use your first hour to build your day, not respond to others’ demands.

Energy is not just about physical stamina it’s a combination of mental clarity, emotional balance, and physical readiness. A morning routine that nourishes all three will help you perform at your best, every single day.

Every morning practice reflects the psychology of power the ability to control your state and influence outcomes.

The 50-30-20 Rule – A Simple Formula to Take Control of Your Money

Money management isn’t just for the rich it’s the foundation that allows anyone to build wealth over time. The problem? Most people overcomplicate it with endless budgets, financial jargon, and apps they barely use.

Enter the 50-30-20 Rule a simple, timeless formula for financial freedom.

What Is the 50-30-20 Rule?

It’s a budgeting method that divides your after-tax income into three clear categories:

50% Needs – Rent/mortgage, utilities, groceries, insurance, minimum loan payments the essentials you must cover.
30% Wants – Dining out, entertainment, hobbies, vacations the things you enjoy but could live without.
20% Savings & Debt Repayment – Building an emergency fund, retirement contributions, investments, and paying off debts faster.

This system works because it’s simple enough to stick to and flexible enough to fit most lifestyles.

Financial discipline is never accidental it grows from the power of small habits practiced every day.

Why It Works

No Overthinking – You instantly know where your money should go.
Balances Enjoyment & Discipline – You can still have fun while building wealth.
Encourages Consistency – The same formula applies whether you earn $1,000 or $10,000 a month.

How to Put It Into Action

Calculate Your After-Tax Income – Base everything on the money that actually hits your bank account.
Track Your Spending for 30 Days – See where your money is really going.
Adjust Percentages as Needed – If your rent is high, trim wants or temporarily adjust savings until you rebalance.
Automate Savings – Set up transfers to savings/investment accounts right after payday.

Example Breakdown

If you take home $3,000 a month:

$1,500 (50%) Needs – Rent, utilities, food, insurance
$900 (30%) Wants – Restaurants, subscriptions, travel fund
$600 (20%) Savings/Debt – Investments, retirement account, extra loan payments

Even in money matters, leaders apply the Rise and Rule mindset to build lasting wealth.

Leveling Up the Rule

Once you’ve mastered 50-30-20, you can:

Increase savings to 25–30% for faster financial independence.
Channel “wants” money into income-generating assets.
Pay off debts aggressively and redirect payments into investments.

Financial freedom doesn’t happen overnight it’s the result of consistent, intentional money habits. The 50-30-20 rule is your starting point. Stick with it for a year, and you’ll be amazed how much control you’ve gained over your money.

Controlling finances is not only logical it also taps into the psychology of power that shapes respect and influence.

The “Implementation Intention” – The Simple Mind Trick That Makes You Follow Through

We all set goals: “I’ll start working out,” “I’ll read more,” “I’ll eat healthier.”

But between setting the goal and actually doing it, something gets lost.

Psychologists have found a surprisingly simple fix for this problem: Implementation Intentions a mental strategy that turns vague intentions into concrete, automatic actions.

What Is an Implementation Intention?

It’s a simple “If X happens, then I will do Y” formula.
Instead of just saying, “I’ll exercise,” you say:

“If it’s 7 AM on Monday, Wednesday, and Friday, I will put on my workout shoes and run for 30 minutes.”

This small change in wording activates a specific plan in your brain making it much harder for you to skip it without noticing.

Success often comes down to linking goals with actions through the power of small habits.

Why It Works

Triggers Automatic Behavior – The “If X” part becomes a mental signal that triggers the action.
Removes Decision Fatigue – You no longer waste energy deciding when or how to act.
Makes Actions Harder to Avoid – By tying actions to specific cues, skipping them feels more noticeable.

How to Use It in Your Life

Pick a Clear Cue – Link your action to a specific time, place, or situation.
Be Detailed – “If I finish dinner, then I will wash the dishes immediately.”
Start Small – Focus on one or two behaviors before expanding.
Make It Visible – Write your intentions down and keep them where you’ll see them.

Real-World Examples

Fitness: “If it’s 6 PM on weekdays, I will walk for 20 minutes.”
Productivity: “If I open my laptop in the morning, I will write one paragraph before checking email.”
Health: “If I pour my morning coffee, I will also pour a glass of water.”

This mental trick works best when fueled by the Rise and Rule mindset of discipline and focus.

The Science Behind It

Research by psychologist Peter Gollwitzer found that people who used implementation intentions were 2–3 times more likely to follow through on their goals compared to those who didn’t.
Your brain starts associating the cue with the action, making it feel less like a choice and more like a reflex.

Motivation is great, but it’s unreliable.

Habits are powerful, but they take time to build.
Implementation intentions bridge the gap they turn your goals into automatic actions, one cue at a time.

Try it today: Write down one “If X, then Y” for a goal you keep putting off and watch how quickly it becomes second nature.

Following through is itself a form of the psychology of power training the mind to respect its own commands.

The Siege of Troy and Modern Business – Lessons from a 3,000-Year-Old War

The Trojan War may be one of history’s most legendary conflicts, but beyond the myths of gods and heroes lies a strategy playbook that still applies today in business, leadership, and even personal growth.

For ten years, the Greeks fought to break into the fortified city of Troy. Direct attacks failed. Negotiations failed. Morale sank. Yet the war ended not with brute force, but with one of the most famous tricks in history: the Trojan Horse.

Lesson 1: When Force Fails, Change the Game

After years of failed assaults, the Greeks stopped attacking head-on and shifted to deception. They presented the Trojan Horse as a “gift” and pulled their forces back to appear defeated. The Trojans took the bait and the war ended overnight.

Modern takeaway:
If direct competition is going nowhere, change tactics. Disrupt the playing field instead of pushing endlessly against a wall.

The ancient story of Troy proves how timeless the psychology of power really is.

Lesson 2: Patience Can Be a Weapon

Ten years is a long time to wait for victory. The Greeks endured, adapted, and kept their ultimate goal in sight.

Modern takeaway:
Big wins often come after long periods of grind. Don’t abandon the mission just because it’s taking longer than expected.

Lesson 3: Pride Can Blind You

The Trojans’ downfall came from overconfidence. They assumed the war was over and let their guard down.

Modern takeaway:
Complacency kills momentum. Always question what you see, especially when success feels guaranteed.

Lesson 4: Creativity Beats Resources

The Greeks didn’t have more soldiers or better weapons they had a better idea.

Modern takeaway:
You don’t have to outspend competitors. Outsmart them.

Just like warriors then, today’s entrepreneurs succeed through the Rise and Rule mindset.

Lesson 5: Victory Is About the Long Game

The Greeks didn’t win every battle, but they won the war by keeping their eyes on the bigger picture.

Modern takeaway:
Think beyond immediate gains. Build strategies that work over time, not just in the moment.

The fall of Troy is more than a story about war it’s a story about strategy, adaptability, and playing the long game. Whether you’re launching a startup, leading a team, or making personal changes, remember: sometimes the smartest way in is not through the front gate.

Even global challenges like climate change demand strategy, patience, and foresight similar to ancient battles.

The 90-Minute Work Sprint – How to Get More Done in Less Time

We’ve been told for decades that the eight-hour workday is the standard for productivity. But in reality, most people don’t work for eight hours they sit at a desk for eight hours while their focus comes and goes in waves.

Science tells us that our brains are built for short, intense periods of focus followed by rest. This is where the 90-minute work sprint comes in a method used by elite athletes, top entrepreneurs, and high-performance teams to get maximum results in minimal time.

Why 90 Minutes?

Studies on the body’s ultradian rhythm show that humans naturally go through cycles of high and low energy every 90 minutes. Push beyond that, and your focus drops while stress hormones rise.

By working with this natural rhythm, you can tap into your peak focus without burning out.

Productivity skyrockets when you apply the power of small habits consistently within each sprint.

The 90-Minute Sprint Method

Choose One High-Impact Task – This is not a time for multitasking. Pick the single most important thing you can do today.
Shut Down Distractions – Silence notifications, close unnecessary tabs, and make your workspace distraction-free.
Set a 90-Minute Timer – Commit fully until the timer ends — no “just checking” your phone.
Go Deep – Use all your focus and creativity on the task at hand.
Rest and Reset – After 90 minutes, take a 15–20 minute break. Move, stretch, hydrate.

Even short bursts of focus can shape the Rise and Rule mindset needed for long-term success.

Real-World Proof

Bill Gates takes “think weeks” — deep focus sprints on important ideas.
Athletes train in intense bursts, not endless hours.
Writers and Creators often find their best work comes from short, uninterrupted focus sessions.

Why It Works

Focus Feels Easier – You’re telling your brain, “It’s just 90 minutes.”
Quality Over Quantity – Deep focus produces better results than scattered effort.
Energy Management – You end the day energized instead of drained.

Tips to Maximize Your Sprint

Start with your most important task of the day.
Use background music or white noise to block distractions.
End each sprint with a quick review of progress.

The future of productivity isn’t about working more hours it’s about working smarter with the hours you have. Try the 90-minute work sprint for a week, and watch your output and your energy transform.

Efficiency becomes a form of influence itself, echoing the power of influence that leaders use to maximize impact.