In the world of Quality Assurance and Compliance, consistency is not an accident; it is the result of well-defined Standard Operating Procedures (SOPs). An SOP removes ambiguity. It ensures that critical tasks are executed correctly every single time, regardless of how the operator feels in the moment.
For #SystemCheckSunday, I usually analyze the data generated by my week. Today, I am analyzing the process that generates that data. Specifically, the "Boot Up Sequence" of my day.
If the first hour of the day is reactive—checking emails, rushing, scrolling social media—the rest of the day tends to follow a chaotic trajectory. To guarantee a successful 22:2 fasting day, I rely on a strict morning protocol designed to optimize physiology before psychology.
Here is the breakdown of my first 60 minutes.
Phase 1: Rehydration (The Hardware Check)
Time: T-Minus 0 (Wake Up)
After 6–8 hours of sleep, the body is naturally dehydrated. Respiration and perspiration deplete fluid levels overnight. Many people reach immediately for coffee, which is a diuretic, compounding the problem.
My first action is to consume 500ml of water mixed with electrolytes (Liquid IV, Sugar-Free).
The Logic: This primes the kidneys and restores blood volume. It also kickstarts the metabolic processes required for the day. I do not allow myself coffee until this task is complete.
Phase 2: Illumination (The Circadian Sync)
Time: T-Plus 10 Minutes
Living in Halifax, light management is critical. The body’s internal clock (circadian rhythm) is regulated by light entering the eye, which signals the suprachiasmatic nucleus to suppress melatonin and release cortisol—the "get up and go" hormone.
The Protocol: If the sun is up, I get outside immediately. If it is a dark Nova Scotia winter morning, I use bright indoor lighting to simulate this effect.
The Logic: Viewing light early in the morning anchors your sleep-wake cycle. It ensures I am alert during the day and, crucially, helps me fall asleep easier that night.
Phase 3: The "Air Gap" (Screen Hygiene)
Time: The First 30 Minutes
There is a strong temptation to check the phone immediately—emails, news, social media. This puts the brain instantly into a reactive state, flooding the system with other people’s priorities and stress.
The Protocol: My phone remains in "Do Not Disturb" mode. I do not check external inputs until the morning protocol is complete.
The Logic: In cybersecurity, and "AIr Gap" is a highly secure setup where a computer is physically disconnected from the Internet and other networks to prevent hacking, using a literal "air gap" for isolation. This 30 minute morning break of mine creates a mental "Air Gap" - a "security measure" that keeps my headspace secure from external viruses (stress/drama) until I have fully booted up and have my defenses ready.
Phase 4: Mobilization (The Fasted Cardio)
Time: T-Plus 30 Minutes
With hydration and light addressed, I move to physical activation. This is typically a steady-state cardio session.
The Protocol: I exercise in a fasted state (having not eaten since the previous day’s window).
The Logic: Exercising while fasted forces the body to utilize stored glycogen and adipose tissue for fuel. It also improves insulin sensitivity and releases endorphins that set a positive mental tone for the workday ahead.
Phase 5: Caffeination (The Reward)
Time: T-Plus 60 Minutes
Only after the system is hydrated, illuminated, and mobilized do I pour the first Americano. By delaying caffeine intake by 60–90 minutes, I allow the body to naturally clear adenosine (the sleep molecule), which prevents the dreaded "afternoon crash" later in the day.
The Takeaway
This SOP is not about being rigid for the sake of rigidity. It is about eliminating Decision Fatigue.
I do not have to decide if I am working out. I do not have to decide when I am drinking water. The decisions have already been made by the protocol. By automating the first hour of my day, I reserve my mental energy for the complex tasks that my job—and my life—require.
Comments
Post a Comment