Man it’s beautiful outside!!! Happy Sunday family

Most people start Monday in panic mode. Catching up. Rushing. Overthinking. And by noon, their nervous system is already fried. This is the 10-minute ritual I used every Monday to reset my rhythm and get my body out of “weekend fog” and back into clarity: 1️⃣ Identity (1 min) Say out loud: “Today I move with clarity, not chaos.” One deep breath . Let your body catch up to that. 2️⃣ Regulation (2 min) Nasal inhale → long exhale → quick second exhale. Dump the stress chemistry, reset the signal. 3️⃣ Fuel (2 min) 16oz water + pinch of salt. Then 30g protein as soon as you can. Starts the day with stability instead of cravings. 4️⃣ Mobility (4 min) Hip rockbacks → thoracic openers → standing hinge → hip-flexor stretch. Slow. Intentional. Clears the fog fast. 5️⃣ Focus (1 min) Ask: “What’s the ONE thing that moves my life forward today?” Everything else becomes noise. This is the rhythm. Simple. Repeatable. And your whole week changes when Monday starts from safety instead of stress.

Before you start the day, pause and ask yourself three things:(pick any three) 1. Stillness —What’s one thing I need to release from yesterday so I don’t carry it into today? 2. Honesty —What’s the real priority today .. not the loud one, the true one? 3. Intention —What calm decision can I make this morning that future-me will thank me for? 4. Fuel —How will I nourish myself today .. body, mind, spirit — before I pour into anyone else? 5. Tension —Where can I move slow, controlled, and with purpose instead of rushing? Reminder: You’re not a machine trying to “optimize.” You’re a valuable human leading yourself .. one grounded moment at a time. Your life shifts when you shift first.

Most of us wake up before the sun.. work, kids, winter, discipline. Here’s how to still get the “morning sunlight effect” without waiting for the sun. 1. Hit a bright, concentrated light source (5 min) A daylight lamp, ring light, or bright bathroom mirror. Intensity matters more than the type. 2. Face the brightest direction in your home Even if it’s dark out. Your brain reads contrast, not sunrise. 3. Step outside the moment the sky turns gray (60–120 sec) Not when the sun is “up.” Clouds still count. 4. Add small movement Neck mobility, stretches, or walking in place. Light + movement wakes the nervous system faster. 5. Lock it in with protein + minerals 25–35g protein. Salted water. This stabilizes your energy curve for the day. Bottom Line You don’t need perfect mornings. You need intentional ones. WL180 is about rhythms you can actually live .. not chase.

1. Identity Anchor - out loud " Today I choose peace" - that simple 2. Protein First - 20-30g before 10am 3. 2 Minute Breath - before checking your phone. Your turn: what is one tiny morning habit that makes your day better Comment and share.