INSIGHTS FROM AN OLYMPIAN BY JOHNNY QUINN | @JOHNNYQUINNUSA

In studying ultra-performers—successful men and women across industries—I’ve noticed consistent patterns. Not only are they avid readers, but most also have a solid morning routine. The secret? Keep it simple and consistent. Here’s how I start my day: 0:00 – 15:00 MINUTE MARK Cold Plunge: The moment I get out of bed, I head outside for a 3-minute plunge (up to my neck). Talk about a wake-up call—my goodness! It’s intense, but the benefits are undeniable. (Dive into the science behind cold plunging here) Hygiene: I brush my teeth (obviously!) and shave. A clean shave isn’t just camera-friendly for my video emails—it’s also wife-approved (Amanda). Win-win! 15:00 – 30:00 MINUTE MARK Priority Time (Part 1): I start my day with The Bible Recap, reading/listening through the Bible in a year. In about 8 minutes a day, TBR delivers a highlight reel of each day’s reading. This daily habit transforms my heart and mind and sets the tone for the day. Morning Brew: I’m not a coffee guy. Instead, I drink: 20 oz of water 1 scoop of caffeine (Spark, Watermelon) 1 scoop of electrolytes (Rehydrate, Mango Pineapple) This combo fuels me with clean energy and optimal hydration. Priority Time (Part 2): While sipping my morning drink, I spend time praying to the God of the Bible. Statement of Faith – What I believe How to Pray Guide – A simple resource The Gospel in 60 Seconds – The core message 30:00 – 45:00 MINUTE MARK The Remnant News: To stay informed, I read The Remnant News, a quick, biblically grounded source on current events. If you want factual news with a faithful perspective, subscribe here (it’s free). Email & Social Media: I intentionally avoid checking email or social media before my Priority Time. Otherwise, it turns into Time Suck Time….

An evening routine allows you to finish the day strong and positions you for a productive tomorrow. I learned this concept from the book The Compound Effect by Darren Hardy. The author ushers in the idea of structuring your day and maximizing your time with bookends. Think of a traditional bookshelf loaded with books.  There is a bookend on the left and a bookend on the right, with all the books standing tall in-between. You can do the same with your day. Create a bookend in the morning and other bookend in the evening, to help hold your day together. My evening routine is not timed stamped like my morning routine, but here is what I do before bed, in this order. Stretch I use an App on my phone called GOWOD. I have the paid version and it helps improve my mobility (a.k.a flexibility in joints/muscle tissue).⁣⁣ I do 15 minute sessions and after 10 hours of combined time (40 days x 15 mins), I am seeing healthy improvement. +20% progress!⁣⁣ The App is nicely designed and user friendly. Side note, my wife (Amanda) prefers the Peloton stretching classes with are fantastic, too. Clothes I layout what I am wearing to workout in the morning and what I am wearing to work. It may sound elementary but it is true. It is one less thing I have to do/think about in my morning and it is an easy win before I call it a night. Read I have an old school Kindle which works great (the newer version looks cool, too). I don’t read business books before bed, otherwise, it will keep me up brewing new ideas. I prefer Christian books as I doze off to dream land. Do you have an evening routine? I would love to hear about it….