Three Step. Three Mins. Feel Fizzy.

If routines work for elite athletes, why wouldn’t they work for the rest of us? Human performance shouldn’t be ring-fenced to stadiums, stages or high-performance labs. It applies just as much to everyday life. 

As a former athlete I understand one thing above all: your body is your vehicle for everything you want to achieve. You must treat it accordingly—supported, nourished, conditioned, primed. Yet most of us move through the world chronically under-recovered, overstimulated and disconnected from the basics that keep us well.

And the results are showing. Lifestyle diseases are now the world’s leading cause of death. Not because we’re broken—but because we’re not looking after ourselves. We’re not optimising our physiology. We’re not prioritising the foundational habits that keep us healthy.

They’re called lifestyle diseases for a reason. Small, consistent changes in how we live—how we move, breathe, sleep, eat and manage stress—can completely change our long-term health trajectory.

I hear all the time: “I’m too busy… I can’t fit anything in around my kids, work, chores, social life.” The truth is, you don’t need an hour. You don’t even need fifteen minutes. You just need something simple enough that you can actually stick to.

So here’s an evidence-based 3-step morning routine that primes your nervous system for the day ahead:

1. Get up and make your bed (30 seconds)

This instantly gives your brain a hit of dopamine (the motivation chemical) and a feeling of completion, order and control—lowering stress and boosting readiness.

2. Splash cold water on your face (30 seconds)

Cold exposure activates your vagus nerve, releases more dopamine (another shot of motivation), increases alertness and reduces morning grogginess.

3. Mindfully brush your teeth (2 minutes)

Slow your breathing. Feel your feet on the ground. Pay attention to the sensation of brushing. This activates your parasympathetic nervous system, whilst "under-thinking" releases serotonin elevating your energy and mood, and builds cognitive control for the day ahead.

Three steps. Three minutes. One completely different physiological state. Because human performance isn’t just for elite athletes—it’s for anyone who wants to feel better, think clearer and live longer.

👉 If you're interested in embedding more high performance routines into your life - get in

touch. I create realistic & personalised health plans that fit into your busy schedule.