How to Flex Your Morning Routine (Without Falling Off Track)
You woke up late.
You slept like trash.
You’ve got a call in 20 minutes and the dog just threw up on the carpet.
What now?
Do you skip the routine completely—or try to cram everything in?
Neither.
You match your morning to your energy.
🎯 What Is Energy Matching?
It’s the skill of adjusting your morning routine based on how you feel, without abandoning the system entirely.
At Jon Nardinochi Performance, we teach clients to think like high performers—not perfectionists.
That means learning how to say:
“What does my body and brain need today?”
instead of
“What’s the ‘perfect’ routine I should force myself into?”
Because the fastest way to lose momentum is to try and repeat an ideal routine in non-ideal conditions.
💡 Why Consistency ≠ Sameness
Most people think consistency means doing the same thing every day.
But in real performance systems, consistency is about reliability with flexibility.
We call it the Morning Menu approach.
You build three versions of your routine:
Low-Energy Days (Restore Mode)
Medium-Energy Days (Baseline Mode)
High-Energy Days (Performance Mode)
Each version has the same ingredients—but different doses.
⚖️ Morning Routine Examples by Energy Level
Let’s say your morning routine includes:
Breathwork
Mobility
Journaling
Cold shower
Protein breakfast
Here’s how that might flex:
🔹 Low-Energy (Restore Mode)
2 minutes nasal breathing lying down
Supine twist + child’s pose
Warm shower
Small protein snack
Skip journaling—1 word intention only
Focus: Nervous system reset and minimum friction.
🔸 Medium-Energy (Baseline Mode)
Box breathing + standing CARs (5 mins total)
Quick shower + daylight
Journal 3 lines (win, focus, feeling)
Full protein breakfast
Walk or dynamic mobility (optional)
Focus: Maintain rhythm and prep the day.
🔺 High-Energy (Performance Mode)
Movement flow + energising breath (8–10 mins)
Cold shower or contrast rinse
Strategic journaling (goals, obstacles, gratitude)
Protein + carb meal (fuel for training)
Short walk or primer before work
Focus: Leverage energy, set up output, own the day.
🛠 How to Build Your Own Energy-Matched Morning Menu
Step 1:
List your go-to morning actions across 3 categories:
Move
Breathe
Fuel
Focus
Execute
Step 2:
Create a “Lite,” “Standard,” and “Full” version of your routine with those elements.
Step 3:
Each morning, ask:
“Where am I today: Low, Medium, or High?”
Then match the version that fits.
✅ This Is Why It Works
It removes guilt from skipping
It keeps your habits alive under pressure
It teaches your nervous system rhythm and adaptability
It builds trust—because you stop abandoning yourself when things aren’t perfect
Need Help Matching Your Morning?
We’ve got tools for that.
👇 Grab the full Energy-Matched Morning Menu Template:
[Download the Worksheet]
Or book a Morning Routine Diagnostic Session with a coach:
[Apply for 1:1 or join our Optimise Morning Workshop]
