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Upon waking (5:30-6:30 AM):

Check how you feel - if not rested, do 10-30 min yoga nidra (non-sleep deep rest)
Drink 2 glasses of water immediately

First 10-30 minutes:

Get outside for natural sunlight exposure (even if cloudy)
Optional: journal during this time

Delay caffeine:

Wait 90-120 minutes after waking before coffee/tea
Lets your natural cortisol peak do its job for alertness

Movement:

Exercise in the morning (e.g. light jogging in sunlight) to sync with body's natural temperature rise and expose in natural light.

Eating:

Fast until 11 AM or noon (10-hour eating window)

This routine is designed around circadian biology - sunlight exposure sets your internal clock, delaying caffeine optimizes natural cortisol, and morning movement aligns with when your body temperature naturally rises.