A 6-hour morning routine? First, try a few simple habits to start your day

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A 6-hour morning routine? First, try a few simple habits to start your day

2025-04-21 21:03 Last Updated At：21:21

Starting with brushing his teeth before 4 a.m., influencer Ashton Hall says he also swims, meditates, journals, rubs his face with banana peel, lifts weights, submerges his face in ice water and accomplishes much more every day before breakfast around 9:30.

A video of his morning routine has racked up millions of views on social media, while sparking reactions that range from disbelief to awe. It also jumpstarted the conversation online about how best to start the day, even if a six-hour regimen is ambitious to say the least.

Don’t worry, said Kamalyn Kaur, a psychotherapist in Cheshire, England. You don’t need to start your day with dozens of activities to improve it. But she said it is a good idea to reevaluate how you get going because setting up a relaxed, structured morning will pay dividends for your energy and mood.

“It just sets the tone for the rest of your day,” said Kaur, an anxiety expert who advises new clients to start by reevaluating how they spend the morning. “If you set yourself up and you start your day properly, you start off feeling good, you feel organized.”

As a professor of workplace psychology at The University of Oklahoma, Shawn McClean has spent years studying how work life is influenced by the rest of your life.

He said accomplishing tasks in the same order every morning is helpful because people have limited mental bandwidth before they have to recharge. The brain subconsciously reserves resources for tasks that require higher-level thinking, so routines are a type of mental shortcut.

“We’re cognitive misers,” McClean said. “We don’t like to use our mental energy on things that aren’t important.”

His research has found that employees perform better and are more calm throughout the day when they complete their morning regimen uninterrupted. Conversely, employees with disruptive mornings report higher levels of mental depletion late in the day.

“When it comes to routine disruptions, it throws off your whole day,” he said on a day when he was playing catch-up after having forgotten about his daughter’s show-and-tell. “You get to work and you realize you didn’t brush your teeth.”

Most people already have some kind of routine in place, but few consciously decided on it before it became automatic, McLean said.

It’s hard to define what a good routine is, and there is no formula that is best for everyone.

“It’s going to be idiosyncratic to each person,” McLean said. “It’s what helps them function. Now, can we have destructive routines? Yes.”

Rushing around in the morning to shower, eat and get out the door just on time is an example of a destructive morning routine, Kaur said. The stress of a rushed morning produces extra cortisol, which is a necessary hormone that helps regulate the circadian rhythm, she said. It’s what naturally wakes you up and makes you alert in the morning.

Too much cortisol in the bloodstream, however, creates a feeling of restlessness and anxiety that can be similar to drinking coffee on an empty stomach, Kaur said.

People who often have hectic mornings should consider setting their alarm 30 minutes earlier — and resist the urge to hit the snooze button, Kaur said. For many people, snoozed sleep is disrupted sleep that might leave you more groggy.

Kaur recommends adding at least two or three quick activities to your morning that have been shown to improve mood — starting with making your bed. Research shows that clutter foments anxiety, and completing a task first thing in the morning promotes the secretion of the feel-good hormone dopamine, she said.

Next, have a glass of water. If you’ve gotten a full night's sleep, you’ll likely be slightly dehydrated after not consuming liquids for eight hours. And try delaying caffeine until after eating to avoid being jittery.

At some point within the first hour of waking up, expose yourself to natural light, preferably by taking a quick walk, Kaur said. Even if it’s cloudy, daylight is another trigger for the circadian rhythm that promotes alertness first thing in the morning.

“These habits are important,” she said. “It gives you the optimum chance and the optimum conditions to function better throughout the rest of your day.”

EDITOR’S NOTE: Albert Stumm writes about wellness, food and travel. Find his work at https://www.albertstumm.com

Gunmen kill at least 15 people in attack on Hanukkah celebration on Sydney's Bondi Beach

SYDNEY (AP) — Two gunmen opened fire during a Hanukkah celebration on Sydney's Bondi beach, killing 15 people, including a child, officials said Monday, in what Prime Minister Anthony Albanese called an act of antisemitic terrorism that struck at the heart of the nation.

The massacre at one of Australia’s most popular beaches followed a wave of antisemitic attacks that have roiled the country over the past year, although the authorities didn’t suggest those and the shooting Sunday were connected. It was the deadliest shooting in almost three decades in a country with strict gun control laws.

One gunman, a 50-year-old man, was fatally shot by police. The other shooter, his 24-year-old son, was wounded and was being treated at a hospital, said Mal Lanyon, New South Wales police commissioner.

Police said one gunman was known to security services, but Lanyon said authorities had no indication of a planned attack.

Those killed were aged between 10- and 87-years-old, New South Wales Premier Chris Minns told reporters. At least 38 others were injured in the attack.

“What we saw yesterday was an act of pure evil, an act of antisemitism, an act of terrorism on our shores in an iconic Australian location, Bondi Beach, that is associated with joy, associated with families gathering, associated with celebrations,” Australian Prime Minister Anthony Albanese said Monday.

“It is forever tarnished by what has occurred.”

Police pledged a “thorough” investigation, Lanyon said. Authorities were not looking for anyone else in connection with the massacre.

The violence erupted at the end of a summer day when thousands had flocked to Bondi Beach, including hundreds gathered for the Chanukah by the Sea event celebrating the start of the eight-day Hanukkah festival.

Chabad, an Orthodox Jewish movement that runs outreach worldwide and sponsors events during major Jewish holidays, identified one of the dead as Rabbi Eli Schlanger, assistant rabbi at Chabad of Bondi and an organizer of the event.

Israel’s Foreign Ministry confirmed the death of an Israeli citizen, but gave no further details.

Police said emergency services were called at about 6:45 p.m., responding to reports of shots being fired. Video by onlookers showed people in bathing suits running from the water as shots rang out. Separate footage showed two men in black shirts firing with long guns from a footbridge leading to the beach.

One dramatic clip broadcast on Australian television showed a man appearing to tackle and disarm one gunman, before pointing the man’s weapon at him, then setting the gun on the ground.

Minns called the man, identified by relatives to Australian media as fruit shop owner Ahmed al Ahmed, a “genuine hero.”

Arsen Ostrovsky, a lawyer attending the Hanukkah ceremony with his wife and daughters, was grazed in the head by a bullet. Ostrovsky said he moved from Israel to Australia two weeks ago to work for a Jewish advocacy group.

“What I saw today was pure evil, just an absolute bloodbath. Bodies strewn everywhere,” he told The Associated Press in an email from the hospital. "I never thought would be possible here in Australia."

Lachlan Moran, 32, from Melbourne, told the AP he was waiting for his family when he heard shots.

"I sprinted as quickly as I could," Moran said. He said he heard shooting off and on for about five minutes. “Everyone just dropped all their possessions and everything and were running and people were crying and it was just horrible."

Albanese vowed the violence would be met with “a moment of national unity where Australians across the board will embrace their fellow Australians of Jewish faith.”

King Charles III said he and Queen Camilla were “appalled and saddened by the most dreadful antisemitic terrorist attack.” United Nations Secretary-General António Guterres said on X he was horrified, and his “heart is with the Jewish community worldwide.”

U.S. Secretary of State Marco Rubio said in a post on X: “The United States strongly condemns the terrorist attack in Australia targeting a Jewish celebration. Antisemitism has no place in this world.”

Police in cities around the world, including London, said they would step up security at Jewish sites.

Australia, a country of 28 million people, is home to about 117,000 Jews, according to official figures. Antisemitic incidents, including assaults, vandalism, threats and intimidation, surged more than threefold in the country during the year after Hamas attacked Israel on Oct. 7, 2023, and Israel launched a war on Hamas in Gaza in response, the government's Special Envoy to Combat Antisemitism Jillian Segal reported in July.

Last year, the country was rocked by antisemitic attacks in Sydney and Melbourne. Synagogues and cars were torched, businesses and homes graffitied and Jews attacked in those cities, where 85% of the nation’s Jewish population lives.

Albanese in August blamed Iran for two of the attacks and cut diplomatic ties to Tehran.

Pastor Matt Graham, who was conducting a service at Bondi Anglican Church when panicked people began entering for shelter, said antisemitism has been brewing in Sydney’s eastern suburbs including Bondi, where the Jewish community is centered.

“I’m surrounded by antisemitic graffiti constantly,” Graham told the Australian Broadcasting Corp. "As a Christian, I just want to declare I stand with the people of Israel.”

Israel urged Australia's government to address crimes targeting Jews. Prime Minister Benjamin Netanyahu said he warned Australia’s leaders months ago about the dangers of failing to take action against antisemitism. He claimed Australia's decision — in line with scores of other countries — to recognize a Palestinian state “pours fuel on the antisemitic fire.”

“Your government did nothing to stop the spread of antisemitism in Australia ... and the result is the horrific attacks on Jews we saw today,” Netanyahu said.

His office released safety recommendations Monday for Israelis traveling abroad, including avoiding large gatherings that don’t have security, especially events at synagogues and Hanukkah gatherings. It also called for heightened awareness at Jewish and Israeli sites.

Mass shootings in Australia are extremely rare. A 1996 massacre in the Tasmanian town of Port Arthur, where a lone gunman killed 35 people, prompted the government to drastically tighten gun laws, making it much more difficult to acquire firearms.

Significant mass shootings this century included two murder-suicides with death tolls of five people in 2014 and seven in 2018, in which gunmen killed their own families and themselves.

In 2022, six people were killed in a shootout between police and Christian extremists at a rural property in Queensland state.

McGuirk reported from Melbourne, Australia, and Graham-McLay from Wellington, New Zealand. Associated Press writers Melanie Lidman in Tel Aviv, Israel, and Mustakim Hasnath in London contributed to this report.