As we are slowly progressing towards February, I want to share what I do daily to keep my mind and body fit—and how I operate at a level of excellence. During my morning exercises, I feel like I switch into “Beast Mode,” and I love it. It gives a solid foundation for the entire day.
I am not a fan of New Year’s resolutions. However, I do believe the beginning of a new year is a powerful time to reset, restart, and renew. Some of these habits I actually started in November 2021, so I entered 2022 with a routine that had already become part of my daily life.
Right now, I wake up at 6:30, and by 9:00 I am ready to work. Ideally, I would like to move this earlier to 5:00 or 5:30—still work in progress.
My Core Daily Routine (2021 Foundation)
- Yoga (20–40 minutes) in the morning using the Daily Yoga app
- “Wim Hof” cold shower (1–5 minutes)
- Daily gratitude journaling (5–10 sentences each morning)
- Healthy breakfast shake (banana, kiwi, apple, celery, vegan protein blend, blueberry, ground flaxseed, peanut butter)
- Learning Spanish (15–30 minutes using Duolingo – follow me @bigzolee2)
- Reading (minimum 30–60 minutes daily)
Upgraded Routine Since November 2021
- Wim Hof breathing technique first thing in the morning by an open window (Beginner → Intermediate)
- Daily Yoga (~20 minutes)
- Chest expander workout + sit-ups (~20 minutes) (example)
- Motivational content during workout (Motiversity)
- Cold shower (1–5 minutes)
- Gratitude journaling with coffee
- Fruit & vegetable shake
- Learning German (morning session)
- Spanish practice later in the day
- Reading (30–60 minutes daily)
- Learning new professional skills or working on our house refurbishment project
- Daily walking (target: 10,000 steps, minimum: 5,000)
Of course, there are days when I travel all day or don’t feel well—for example after an operation. Still, I try not to make excuses and complete as many of these habits as possible. That alone gives me a strong sense of achievement.
If you have not heard about Wim Hof yet, start researching it. There are many videos on YouTube, and he also published his book. His breathing method and cold exposure training have been a game changer for me.
Over the years, I have tested many routines and habits. The key lesson: try different things and keep what works for your body and mind. What matters is consistency—not perfection.
Let’s make this year epic despite the global challenges. Your well-being matters now more than ever.
I am curious—what does your daily routine look like? Share it in the comments.
