Productivity Tip:

Delay Caffeine… Or, Don’t.

It’s one of the internet’s latest debates. Should you delay caffeine intake by 90 minutes in the morning? From a productivity standpoint, experts like Andrew Huberman say yes, you should. 

The reason is that if you drink coffee right away, it clashes with cortisol (the hormone that helps you wake up) and doesn’t give adenosine, your sleepiness chemical, time to clear. Waiting about 90 minutes means caffeine works with your body instead of against it, helping to prevent crashes later on.

However, as Keltie O’Connor notes (see below), there’s more to your morning coffee than the caffeine boost. “Personally, I think coffee is the most important thing because of the ritual. It’s the one time you can find to just relax and enjoy the morning.”

So, if your coffee ritual is important to you—if it creates a mindful moment or a sense of calm, or just, you know, a reason to get out of bed in the morning—go for it. 

And if you want the best of both worlds, you can always start with herb tea or decaf, then save the caffeine for later. How do you roll when it comes to morning coffee? ☕

Routine Breakdown

Keltie O’Connor, Fitness Influencer

The “Perfect” Routine a Fitness Influencer Swears By

Ex-athlete and YouTube influencer Keltie O’Connor calls this “the perfect science-based routine for women,” noting that even a minute or two on each category is enough to kickstart a brilliant morning. She breaks it into eight steps:

The Routine:

1. Wake up. It doesn’t have to be at 5am, says Keltie—just get 7-9 hours sleep, don’t hit snooze, and be consistent. 
2. Hydration. “Start your day with a glass of water. Why? It’s a nice easy habit to habit stack before you have your fun beverage.” Next, enjoy the ritual of making coffee or tea.
3. Nutrition. Eat to fuel your workouts, work, and hormones. Especially if you’re going to be working out, have at least a small amount of protein and carbs first. Fast if you like, but “just be careful, women—the science is not as concrete there.”
4. Energize. If you only have a minute, try a cold shower. If you have 5 minutes, blast some music and dance. This “helps release endorphins, your body’s feel-good chemicals.” If you have more time, go out for a walk. 
5. Solitude. Take a moment to yourself to manage stress. A few deep breaths, do a brain dump, meditate, stretch, or read/journal. 
6. Movement. Consider a medium- to high-intensity workout in the morning if it fits your schedule. If you’re short on time, try “exercise snacks” throughout the day. “If you’re getting in your workout, you’re winning.”
7. Beauty. Brush your teeth, put on sunscreen, and do any other skincare that works for you.
8. Get your life together. Do something that makes you feel in control. “These are the little things that take 1-5 minutes that really set you up for success later on.” Make your bed, put on an outfit that makes you feel good, write a to-do list, or do a brain dump.

Why it works:

• This routine covers the basics your body and brain need—sleep, hydration, movement, fuel, focus, and small wins. There’s plenty of research to suggest that Keltie is right: even a few minutes in each category can boost mood and energy while lowering stress.

“Life will never get less stressful,” says Keltie. “So your only option is to become more resilient to stress.” That’s why taking some time for yourself in the mornings—even if just a few minutes—is so crucial. What do you think of her “perfect science-based routine”?