The Power of Routine: My Morning & Evening Rituals for Peak Performance

Why Your Evening Routine Matters

There’s a book called Leading on Empty by Wayne Cordeiro that talks about how “today started last night.” How you ended your day—your bedtime, your environment, your preparation—shapes how you wake up the next morning.

Are you living in a reactionary state, constantly scrambling to catch up? Or are you responding to life with intention? Let’s break down my evening routine and how it sets the stage for a great next day.

My Evening Routine: Setting Up for Success

1. Filling Out My Daily Intention Worksheet

This is something I created 12 years ago and have used religiously. Before leaving my office (which is in my home), I outline the next day:

• Sketch out my ideal schedule in 30-minute blocks.
• Identify my top three non-negotiables.
• Brain dump everything: home tasks, business needs, and client work.
• Assign tasks to my executive assistant, Carline, using Asana.

This process clears my mind and ensures I step into the next day with clarity.

2. Meal Planning & Supplement Prep

My husband, Coby, is a “mood eater.” Every Sunday, we plan our meals based on his schedule, ensuring that we eat what fits our day’s flow. I also set out our supplements:

• Vitamin D + K2 drops
• Omegas
• Beef liver for iron
• Megaspore probiotic
• Cellcore’s CT Minerals
• Advanced Tudka (liver support)
• Mitochondrial function support

3. Containment Walk & Emotional Hygiene

Every night, we take our dog, Chloe, on what we call a containment walk. This is a time to vent, reflect, and process the day—without judgment or fixing. It’s essential for emotional hygiene, especially for me as an empath and a coach who carries a lot of energy from others throughout the day.

4. Sauna, Shower, & Wind Down

• I spend 15-20 minutes in our portable Therisage sauna, using red light therapy.
• I take a “containment shower,” symbolically washing away the stress of the day.
• We drink tart cherry juice with magnesium to help with sleep.
• My phone “sleeps” in my office—no devices in the bedroom.
• Before bed, we share words of affirmation. I always ask Coby, “Why do you love me today?” (It started as a subconscious way to reassure myself that I wasn’t too much, and now it’s a beautiful ritual.)

My Morning Routine: Starting the Day with Intention

Mornings don’t have to be complicated, but they do need to be intentional. Here’s how I set myself up for a successful day:

1. Hydration First

I keep a 20oz bedtime Stanley filled with water by my bed. The first thing I do in the morning? Drink it all. Then I make a gut-health drink with:

• Redmond salt
• Fresh lemon (pre-frozen into cubes)
• Warm distilled water

2. Coffee & Patio Time

I allow myself two 12oz cups of organic coffee with Nut Pods creamer and Vital Proteins collagen. Then, I head outside for patio time:

• I get direct morning sunlight (so crucial for circadian rhythm!).
• I journal—writing my word of the year at the top.
• I list 3-5 things I’m grateful for.
• I spend 5-20 minutes in meditation, visualizing my goals.

3. Movement

My workouts vary depending on what my body needs:

• Pilates (2-3x per week)
• TRX workouts
• Peloton & treadmill walks (especially in my office!)
• Strength training (because my trainer insists it’s non-negotiable “at my age”)

4. Breakfast & Getting to Work

After movement, I eat a high-protein breakfast before diving into my workday. Some mornings, my full routine lasts two hours, but most days, it’s 20 minutes—and that’s okay. The point is consistency, not perfection.

Final Thoughts: Why It Matters

We can’t control everything (barking dogs and leaf blowers happen), but we can create routines that keep us grounded. I encourage you to craft your own AM/PM routines, tailored to your life. Need help structuring it? I offer:

1. One-on-One Clarity Coaching: A deep-dive session to create your ideal structure.
2. 2. 7-Day Voxer Coaching: Ongoing support as you implement changes.

Your yeses should be planned so your nos are easy. Let’s build routines that set you up for success—80% of the time, knowing that life will always have its chaotic 20%.

Check out these offers here:https://www.chelseydbc.com/coach-with-me

or reach out if you’re ready to bring clarity and calm into your life. I’d love to help!