May 27th 2025

Ever notice how a single shift in your morning or evening routine can ripple through your entire day – for better or for worse?

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Like the time you forgot to set your alarm and slept an extra hour, and as a result, spent the rest of the morning sprinting to get ready in a sweaty panic.

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What about when you stayed up til midnight doom scrolling, only to wake up super groggy and dragging yourself to your coffee maker (and everywhere else lol)?

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On the other hand, you might be up an hour ahead of schedule to get the kids off to an early field trip, or you’ve woken up an hour earlier to meet a friend for a 6 AM workout.

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Those times, you had some breathing room, and the whole morning felt calmer. There might have even been some “found time” – a rare occurrence!

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Whether you’re an early bird or a night owl, mastering both bookends – the moments you wake up and wind down – can help you smoothly adjust your sleep schedule.

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When my clients ask for help waking up earlier, I always give the same guidance:

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Instead of trying to change everything at once, pick one bookend to focus on, and you’ll find the other falls into place over time. You can adjust both your rising and sleeping times by anchoring just one end of your day.

EXPERIMENT: A Micro-Commitment

What if I asked you to change just one thing tonight, like lights-out 10 minutes earlier – and then see how your next morning lands? That tiny experiment can completely transform your sleep cycle. Choose an idea from this list, try it out for a couple of days, and let me know how it goes!
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MORNING ROUTINE IDEAS

• Sunlight Start​

Open your curtains or step outside within 10 minutes of waking to anchor your circadian rhythm.
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• Hydration Habit​

Drink a full glass of water as soon as you get up to kick-start your metabolism and shake off some brain fog.
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• Easy Movement​

Do a short workout, yoga flow, or even a brisk walk – just enough to raise your heart rate and warm you up.
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• Brain Fuel​

Spend five minutes on morning pages or a quick journaling prompt that has you focus on your intention for the day.
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• Shower-to-Start Prep ​

This is one of my signature moves – lay out your toiletries or makeup so you can move straight from shower to “ready” without hunting for products.

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EVENING ROUTINE IDEAS

• Digital Detox​

Power down screens 30-60 minutes before bed. Swap that scrolling for a book, calming story-time podcast, or a chill vibes playlist.
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• Gratitude Journaling​

Write down three specific wins or moments of appreciation from your day to shift your mindset toward rest and end on a positive note.
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• Breathwork or Meditation​

Spend 5-10 minutes on a guided breathing exercise to lower cortisol and cue your body for sleep.
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• Comfort Prep​

In advance, draw the curtains, set your room temperature, dim the lights, and choose soothing scents (like lavender or chamomile) to create a sleep-friendly environment.
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• Small Shifts​

Move your lights-out time just 10 minutes earlier every few nights until you’ve reached your ideal bedtime.
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By leaning into one routine, you’ll often notice the other syncing up naturally – your body learns the cues, and your internal clock follows.
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Which bookend will you try first? Hit reply and tell me which routine you’re trying out this week – I’ll share a custom tip to help you stick with it!

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Talk soon,

Moriah

P.S. 88% of your fellow visionaries I surveyed wake up at dawn – check out the poll results and join the conversation here.

P.P.S. Want to learn how to schedule morning and evening routines? I share how in my workshop Ditch the Overwhelm + Get Sh!t Done – check out the replay here.