Master Your Morning: Cam McDougall’s High-Performance Routine for Sustained Energy and Clarity

If you want to elevate your performance, create impact, and dominate your day, your mornings are everything. They set the tone, define your focus, and build the energy you carry into every action. The way you start your day can either set you up for elite-level success or leave you scrambling to catch up.

After 10 years of trial and error, I’ve distilled my morning routine into something simple, effective, and efficient. Whether you’re an entrepreneur, executive, or a driven professional looking to up your game, this routine works. It’s not a rigid, two-hour extravaganza—it’s designed to be quick, powerful, and aligned with how your nervous system operates.

Let’s dive in.

The Science of a High-Performance Morning

Your nervous system plays a critical role in your performance. In the morning, it’s essential to “ramp up” your energy in a way that aligns with your body’s natural rhythms. Think of your energy like a hockey stick: starting slow, then accelerating toward peak performance.

By working with your nervous system, you avoid burnout and set yourself up for sustained focus, productivity, and energy all day long.

The Five-Step Morning Routine

Meditation: Start in Alpha Mode
When you wake up, your brain is in a state of alpha waves, meaning you’re still groggy and in a semi-dreamlike state. This is the perfect time to meditate. It quiets your mind, helps you tune into yourself, and sets the foundation for a focused day.
- How to Do It:
  - Sit quietly in a designated space (no phones).
  - Meditate for 10–30 minutes.
  - Use a guided meditation app or listen to calming tones.
- Why It Works:
  Capitalizing on your grogginess makes it easier to find stillness, while also preparing your mind to shift into action mode.

Read: Fuel Your Mind with Inspiration
After meditation, grab a book that inspires and energizes you. This isn’t the time for heavy drama or complex theory—focus on content that lifts you up and primes you for growth.
- How to Do It:
  - Read 3–5 pages. That’s it.
  - Choose books that align with your goals (business, mindset, or performance-focused).
- Why It Works:
  It sets the tone for the day and gives your brain fresh ideas to chew on.

Journal: Turn Inspiration into Action
Reading fuels your mind, but journaling cements your insights. Use this time to capture what resonated with you and how it applies to your goals.
- How to Do It:
  - Write for 5–10 minutes.
  - Focus on takeaways from your reading or jot down what’s on your mind.
- Why It Works:
  Journaling takes abstract ideas and turns them into actionable wisdom.

Get into State: Activate Your Energy
Once your mind is primed, it’s time to rev up your body. This step is about activating your nervous system and building energy for the day ahead.
- Options:
  - Stand on a nail board (great for boosting cortisol and adrenaline).
  - Do 100 pushups.
  - Dance to your favorite song.
- Why It Works:
  Movement engages your sympathetic nervous system (fight or flight), which helps you ramp up focus and energy.

Do Your One Thing
Before you touch your phone, emails, or social media, tackle the most important task of the day. This is your needle-mover—the action that will have the biggest impact on your business or goals.
- How to Do It:
  - Identify your “One Thing” the night before.
  - Spend 60–90 minutes focused on completing it.
- Why It Works:
  By accomplishing something significant early, you set the tone for a productive day and build momentum.

Why This Routine Works for High-Achievers

This routine is designed for busy professionals who don’t have hours to waste. It:

Aligns with your nervous system, helping you build energy naturally.
Takes less than 90 minutes.
Focuses on results, not fluff.

By 7 a.m., you’ve meditated, read, journaled, moved your body, and accomplished a key task—while most people are still hitting snooze.

How to Apply This to Your Life

Start Small: Begin with just two or three steps and build from there.
Protect Your Time: Wake up before anyone else in your household to avoid distractions.
Customize It: Adjust the timing and activities to fit your lifestyle.

Conclusion

This morning routine isn’t just about starting the day strong—it’s about owning your day before anyone else can dictate it. When you meditate, read, journal, activate your body, and knock out your most important task, you’re setting yourself up to win.

Call to Action

If this routine resonates with you, share it with someone else who needs to hear it. High-performers thrive when they help others level up too.