Break Free from the Snooze Button

We’ve all felt it — that heavy reach to hit snooze and stay under the covers. But here’s the truth: how you wake up tomorrow is already being built tonight. Monday’s can be tough, I know after spending over half my life on the frontline. The thing is that its a drastic contrast that makes it tough, resting time vs. work time.  Of course that body and mind needs both.

🎙️ The Dyad Force Flex Crew Podcast, is now streaming on Apple and Spotify. Join the Crew and tune in for insights and stories to lift up frontline workers everywhere.

Welcome to the Dyad Force Flex Crew. This is where frontline gloved workers — builders, firefighters, nurses, and cooks — come to get a good flex for the day. Our mission is simple: Your hands will set you free. Free to choose your path. Free to be strong. Free to find pride and peace in the grind, and change the reality around you.

Break Free from the Snooze Button

We’ve all felt it — that heavy reach to hit snooze and stay under the covers. But here’s the truth: how you wake up tomorrow is already being built tonight.A massive study of more than 800 people found that your morning alertness isn’t about genetics — it’s about what you do with your hands and body the days before.  How you wake up strong depends on four simple things:

1. How well you slept last night — both hours and quality matter.

2. How much you moved yesterday — a solid day of activity sets you up better for the morning.

3. What you eat first thing — a breakfast with some good carbs fuels your body.

4. How steady your blood sugar stays after that meal — no big spikes and crashes.

Everyone has the power to take control of their mornings, and it means you’re never stuck — you can build mornings that work for you.

Practical Tips:

1. No screens 1 hour before bed. Set a screen curfew 1 hour before bed, and replace screen with a book.

   
   

2. Protect your sleep window like it’s part of the job. Get 7-8 hours of sleep per night, in a dark quite room. Put in ear plugs from work to ensure no disruptions.  Use a eye mask if room is too light. Good nights sleep are made, they just don’t happen.

   
   

3. Getting at least 1 hour of psychical activity today, sets you up for a better morning tomorrow.

   
   

4. Forget the “sugar rush.” Research shows that a smart carb breakfast — oats, fruit, or whole-grain toast — helps you wake up stronger without the crash. Heavy protein or straight sugar? That’ll leave you sluggish.

Here’s your play: Prep a quick carb-rich breakfast tonight.  So you have time to do a short exercise before work, or are able to enjoy it on your daily commute.

These small flexes add up to mornings that fuel your shift and keep you alert when it matters most.

Quick 5-Minute Wake-Up Routine

Before gloves go on, fire up the body:

1. 20 squats (legs and core awake)

2. 15 push-ups (upper body, chest, arms on)

3. 30-second plank (lock the core and gluts, steady the back)

4. 10 arm circles each way (shoulders loose, ready to lift, carry, or climb)

No gear. No excuses. Just you, your body, and five minutes.

Weekly Reminder: Crew Energy Matters

Whether you’re pouring concrete, running into fire, pulling a double in the kitchen, or caring for patients — your energy isn’t just yours. It’s for the crew, the team, the people counting on you. Protect it. Build it. Share it.

Closing Flex

Don’t let the snooze button own you. You’ve got the tools, the science, and the crew. Tonight, set up tomorrow’s win. Tomorrow, rise and move. Because when you take control of your mornings, you take control of your freedom.Your Hands Will Set You Free.

Full Study Here — Nature Communications: https://www.nature.com/articles/s41467-022-34503-2

Author: Joel George

Editor: Olivia Arvela