1. Water. Light. Movement. (The first 20 minutes of your day)
Water - 350ml filtered water, 1/4 lemon juice (fresh) and 3g of sea salt. The aim is to take this concoction prior to consuming your morning coffee, this not only hydrates you, it also add back in essential minerals lost over night. I must say this has made a big difference to the start of my day, an easy hack.
Light - Ensure you are getting a dose of blue (sun) light after you wake up, even if it is after a nap. This will kick you back into gear and balance your circadian rhythms.
Movement - The aim here is not to blow out as such, just to get the blood flowing, which in turn improves cognitive function. Spend between 1-3 minutes on this, you could do some push-ups, burpees, yoga, skipping etc. This does not replace your daily workout.