The 7-Day Morning Reset Challenge
Let’s be honest:
Reading about routines doesn’t change much.
Doing them—consistently, simply, and with the right system—does.
That’s why we created the 7-Day Morning Reset Challenge.
It’s not a bootcamp. It’s not a productivity cult. It’s a test drive of a better way to start your day—one that’s flexible, goal-based, and built for real life.
You can do it with zero equipment, no new apps, and less than 15 minutes a day.
What It Is
A 7-day commitment to running your morning through the Optimise Morning Framework™, with just one simple target in each of the five core areas:
Move
Breathe
Fuel
Focus
Execute
You’ll learn how to start small, stay consistent, and build momentum without overhauling your life.
Who It’s For
People who feel wired but tired in the morning
Those stuck in “scroll and stress” mode before 9AM
Clients trying to shift body comp, performance, or mood—and can’t find the energy
Anyone curious about our coaching method but not ready to jump all in
Your Daily Challenge (Lite Version)
Each morning for the next 7 days, complete the following five actions:
✅ 1. Move (2–5 minutes)
Choose one:
10 bodyweight squats + 5 cat-cows
5-minute walk
Morning yoga flow (we’ll share the video)
✅ 2. Breathe (1–2 minutes)
Choose one:
Box breathing (4-4-4-4)
Humming exhale
10 long nasal breaths while walking or stretching
✅ 3. Fuel (hydration first)
Choose one:
300–500ml water with pinch of salt or lemon
Coffee after movement (not first thing)
Protein + fat or carb depending on goal
✅ 4. Focus (journal or voice note)
Answer this:
“What’s the one win I want today?”
✅ 5. Execute (1 micro-action)
Choose one:
Pack gym bag
Make your bed
Reply to one important message
Start work without checking social
Want to Go Deeper?
If you want extra support, we’ve also included:
A Morning Menu Template to plug in your own actions
A Tracking Sheet so you can see what builds momentum
Our Optimise AM Flow Video with guided movement + breath
Optional Coach Check-In (voice note feedback on Day 3 & 7)
👉 Grab it all here: [Download the Morning Reset Pack]
What Happens After the 7 Days?
You’ll know:
What works best for your body and brain
What’s realistic (and what’s not)
How to adjust your routine to suit your current season
Whether it’s time to go deeper with a custom Optimise Routine
If you want support with that?
We’ve got two paths:
1:1 Morning System Build-Out (private coaching)
Optimise Your Routine™ Workshop (group deep dive)
Start Tomorrow—No Overthinking Required
Your mornings don’t need to be perfect.
They just need to be intentional, repeatable, and yours.
Start with one action. Then stack.
That’s how momentum is built.
Next blog: I’ll break down how to adjust your morning routine based on energy and recovery status. Because consistency doesn’t mean rigidity—and flexibility is a performance tool.
