Free · printable · 7 minutes
The 7-Minute Morning Map
Seven one-minute moves to start the day on the right foot: light, breath, mobility, a strength snack and a plan. No kit, no app, no willpower spent.
Minute 1
Find the light
Open the curtains wide or step outside. Face the brightest part of the sky, without looking at the sun.
Why Daylight through your eyes sets your body clock. Sleep guide →
Minute 2
Water and a protein plan
Drink a glass of water and decide what the protein in your breakfast will be: eggs, Greek yogurt, cottage cheese, tofu or a shake.
Why Spreading protein across your meals makes the daily total easier to reach. Protein calculator →
Minute 3
Breathe it down
Six rounds of cyclic sighing: two inhales through the nose, one long, slow exhale through the mouth.
Why A long exhale is the calmest minute of the morning. Sunrise Breath →
Minute 4
Open the hips and spine
Five slow cat-cows, then a deep squat hold, rocking gently side to side.
Why Mobility is easier to keep than to get back. Daily ritual →
Minute 5
A strength snack
Twenty air squats or ten push-ups. Smooth, controlled reps, a couple left in the tank.
Why A few strong reps every morning add up to real volume. Strength guide →
Minute 6
Pick today's session
Decide now: strength, Zone 2, intervals or rest. Put it in your calendar like a meeting.
Why A decided session beats a good intention. Week Builder →
Minute 7
Anchor the day
Note the time you woke up. Aim to wake within the same half hour tomorrow, weekends included.
Why A steady wake time is one of the simplest sleep levers there is. Sleep calculator →
Make it a habit
Add a daily seven-minute reminder to your calendar. Pick the time, download the file, open it on your phone or computer.
Free with the Sunrise Letter
The 28-day Sunrise Reset
Four weeks, one small action a day: sleep, heart, strength, fuel and calm. About ten minutes on most days, and every step links to the guide behind it.
- 28 days in four weeks: Rise, Engine, Strong, Steady
- A tracker that saves your progress on your device, plus a printable plan
- Three numbers to watch move: wake-time mornings, Zone 2 minutes, chair stands
- Then the Sunrise Letter: calm, useful longevity news, only when there's something worth saying