Five Morning Habits Cardiovascular Surgeon Jeremy London Swears By for A Better Day

Most people start their day reacting to emails, notifications, or urgent tasks. Jeremy London, MD, a board-certified cardiovascular surgeon in the United States, takes a very different approach. He believes that how you start the morning sets the tone for the rest of the day. London emphasizes intentional habits that combine mental, physical, and emotional preparation to improve productivity and resilience.

His routine is simple in concept but requires consistency and discipline. Here are the five steps he swears by for starting the day on the right note.

Wake up early to gain an advantage

According to London, rising earlier than usual, even by an hour, can make a big difference. He says, “You don’t have to get up this early, but if you can push an hour earlier than you normally get up, it’s a huge win.” Early mornings give him quiet time to focus on personal preparation before the demands of work and life begin. It is not about waking up at sunrise but creating space to move intentionally through the morning.

The first stop after getting out of bed is hydration. London emphasizes drinking water to kickstart energy and help the body recover from overnight fluid loss. He also takes a set of daily vitamins and supplements to cover his nutritional bases before moving into more demanding parts of his morning. He says this step is about efficiency and consistency rather than using any particular product. The focus is on establishing a reliable routine that supports overall energy and wellness.

Start with a challenge

London believes in starting the day by doing something that pushes your comfort zone. For him, this often means a cold plunge, even in chilly weather. He explains that starting the day with a challenging activity helps build mental resilience and confidence, which carries over to other tasks. While he practices this physically, the principle can apply to mental challenges as well. The goal is to engage the mind and body intentionally rather than passively starting the day.

Read mindfully or practice reflection

Mental preparation is a cornerstone of London’s routine. He starts each morning with thoughtful reading, choosing material that encourages reflection and discipline. He notes that this is a personal choice, but for him, it has been a consistent ritual over many years. Reading or other mindful practices allow him to center his thoughts and build mental clarity before diving into work. The key is consistency, using the morning to strengthen focus and perspective.

Prioritize deep work early

After mental preparation, London tackles his most important or anxiety-inducing work first. He calls this “deep work,” which includes high-priority tasks that require focus, such as preparing presentations or finishing major projects. Completing these tasks early prevents them from lingering in the mind all day and reduces stress. According to London, finishing high-impact work before the day unfolds ensures productivity and mental clarity.

Exercise consistently

Physical activity rounds out London’s morning routine. Even when he is not feeling his best, he makes a point of moving and sweating. He emphasizes that daily exercise does not need to be a personal record or high-intensity session. The goal is consistency, whether it is a weighted walk, an incline treadmill session, or light conditioning. Regular morning movement energizes the body, improves circulation, and helps maintain long-term health.

Jeremy London, MD, says that winning the day starts with intentional morning habits. By waking early, hydrating, challenging yourself, reflecting mindfully, tackling high-priority work, and exercising, you create a foundation of productivity and focus. For London, it is not about perfection or intensity, but about routine, consistency, and deliberate action. Starting the day intentionally sets a positive tone and helps maintain resilience, even in high-pressure environments like cardiovascular surgery.