Morning (Ignite) Practice: Hydrate First

HYDRATE FIRST

Identity: "I am someone who hydrates well" 

What It Is: 

Drink 500ml water immediately upon waking (warm or room temperature is ideal), before coffee or food. 

The 4 Laws (Atomic Habits Framework):

1. Make It Obvious: Fill bottle the night before, place on bedside table or kitchen bench.

2. Make It Attractive: Use water bottle you love, add a lemon slice.

3. Make It Easy: Start with 100ml, build to 200ml, then keep building to 500ml. 

4. Make It Satisfying: Notice the sensation, track with visual cue 

Why It Works: After 8 hours of sleep, your body is mildly dehydrated. Water primes metabolic function, supports cellular energy, prepares digestive system, and prepares body for coffee's mild diuretic effect.

Expert: Sarah Kleiner (quantum biology, metabolic health)

Make it a Family System with Children: Each family member has their own special bottle. Kids fill bottles the night before (builds ownership).

Morning hydration huddle: Make it fun, everyone drinks together for 30 seconds. 

How we do it at APEX LANE: Bottles of water with a pinch of salt are filled and ready for the day, placed on the breakfast table for each family member. We take them with us, always.

This is 1 of 20 practices. 

Each system includes 6-7 complete practices like this.