Could Ashton Hall’s Morning Routine Supercharge Your Day?

Hello Wellness Nerds,

This week, we’re breaking down the hyper-disciplined morning routine of Ashton Hall—a routine that starts before 4 a.m. and doesn’t let up until the rest of the world is barely out of bed. From ice water face dunks to two workouts before breakfast, Ashton’s daily habits are all about consistency, clarity, and staying mentally sharp. His schedule might look extreme at first glance, but it’s built on simple, repeatable actions that stack up over time.

If you've ever wondered what mental toughness looks like—it's Ashton Hall doing ice facials while you're still fighting your blanket.

In this week’s newsletter, we explore:

⏰ Wakeup at 3:50 AM — Why Ashton Hall starts his day before sunrise with mouth tape and Saratoga water.

💪 Early Morning Workout — His 4:00 AM push-up session on the balcony and how he stays consistent.

🧊 Ice Water Facial Plunge — The cold shock ritual that’s become a viral moment in his routine.

🧠 Post-Workout Supplements — The nutrients he uses to refuel and stay sharp after intense training.

👔 Workday Kickoff — How he transitions from cardio to content creation in a full suit by 9:15 AM.

But first, 

Who is Ashton Hall

Ashton Hall is a fitness coach, content creator, and entrepreneur known for his early starts and no-excuses mindset. You’ve probably seen him in viral videos, fully suited up, plunging his face into a bowl of ice water at 9 a.m.—and yes, that’s part of his real routine.

Wakeup

Ashton Hall doesn't ease into the day—he launches into it with complete focus. His early morning rise is the foundation of his routine, showing how much discipline and consistency guide everything he does. Before most alarms ring, he's already checking off the first habits of the day.

• Starts the day at 3:50 AM: Ashton wakes up at the exact same time every morning, never hitting snooze or sleeping in.

• Mouth tape removal: He sleeps with his mouth taped to promote nasal breathing, which is believed to improve oxygen intake and reduce sleep disruptions.

• Rinses with Saratoga Spring Water: Instead of using tap water, he rinses his mouth with premium Saratoga water right after waking.

• Cobalt blue water bottle by his side: Hydration starts early, and his favorite Saratoga water bottle stays with him all morning.

Every part of his wake-up routine is intentional. It's not about comfort—it's about building habits that keep him alert, structured, and fully in control of how his day begins.

Quick Exercise

Before 4:00 AM, Ashton is already in motion. He doesn’t need a gym to activate his body. A few minutes of movement is all it takes to kickstart his energy, and he relies on these early exercises to sharpen his mind and stay grounded.

• Push-ups on the balcony: This is his go-to movement—simple, effective, and a reminder of discipline as the rest of the world sleeps.

• Uses early movement for mental clarity: The quick session isn’t about burning calories—it’s about finding mental focus before distractions begin.

• Keeps hydration close: His water bottle is always nearby to keep him refreshed and alert.

• Hydration boost option: For those looking to get more from their water, AG1 green powder adds essential vitamins, minerals, and electrolytes for lasting energy.

This short burst of activity sets the rhythm for the rest of his day. Ashton doesn't wait for motivation—he builds it through motion, one rep and one habit at a time.

Ice Water Facial Plunge

Forget caffeine—Ashton Hall jolts himself awake with something far colder. His early morning ice water dunk has become one of the most recognizable parts of his routine. It's fast, intense, and designed to snap him into a focused mindset before the day even begins.

• Cold face plunge at 4:20 AM: He fills a bowl with ice and cold water, then dunks his face in to shock his system into full alertness.

• Facial-only exposure: Unlike a full-body cold plunge, this habit is compact and efficient—no tub, just a bowl and serious discipline.

• A signature move: The ice bowl has become so frequent in his content that fans have started making memes and parody videos around it.

• Mental clarity over comfort: He’s said this ritual is the only thing that keeps him awake during those tough early hours.

• Alternative for deeper cold therapy: If you want to try something similar at home, a portable cold plunge tub can give you a full-body option with similar mental and physical benefits.¹

This cold ritual might seem extreme, but for Ashton, it’s a consistent way to jumpstart his day. It reflects his belief that discomfort builds focus—and that clarity should come before comfort.

Prayer and Reflection

After physical movement and cold exposure, he turns his attention inward. While the world is still quiet, he carves out time to reset his mindset, reflect on his goals, and realign with his values.

• Spiritual reset around 5:00 AM: He dedicates this time to prayer, quiet thinking, and reconnecting with what matters most to him.

• Sermons for direction: He listens to inspirational messages that help him build intention and structure around his day.

• Notebook time: He writes down thoughts, goals, or quotes that stand out—turning reflection into a written habit.

• Keeps distractions out: There are no phones or calls during this time. It’s all about mental clarity and emotional grounding.

• Journaling tip: If you're looking to start a similar habit, our daily journaling routine guide is a great place to begin.

This isn't just quiet time—it’s his personal reset. It keeps him centered before diving into productivity, showing that mental and spiritual focus matter just as much as physical training.

Morning Skincare Ritual

After prayer and journaling, Ashton keeps his rhythm going with another dose of cold—and a surprising skincare step that’s sparked plenty of reactions online. His morning routine is never just about performance; it’s also about staying alert, looking fresh, and sticking to what works.

• Second face dunk at 5:45 AM: He uses the same ice water bowl from earlier for another splash of cold to tighten his skin and sharpen his focus.

• Banana peel trick: After eating a banana as a light pre-workout snack, he rubs the inside of the peel across his face—a step many believe helps with acne and skin tone.

• No complicated products: There are no elaborate cleansers or expensive creams in his setup—just consistency and habits that suit his routine.

• Audience reactions: His skincare steps, especially the banana peel, have sparked plenty of online buzz, from fan mimicry to viral memes.

What might seem unconventional to some is just part of the system for Ashton Hall. He sticks to what helps him feel clear-headed and ready—and that includes treating his face with cold water and fruit peels.

Gym Prep and Commute

As most people are just reaching for the snooze button, Ashton is already suiting up for the gym. His morning doesn’t just flow—it moves with purpose. This early window sets the tone for one of the most productive parts of his day.

• Ready by 6:00 AM: He changes into his workout gear—usually shorts and a tank—and starts mentally shifting toward training mode.

• Headed out the door: Whether he walks or drives, this early trip gives him space to focus without distractions.

• Keeps it quiet and intentional: The world is still asleep, and he uses that peace to breathe, think, and stay aligned with his fitness goals.

This early gym prep is more than just changing clothes. It’s about getting into the right mindset before stepping into the gym—and Ashton makes sure every step is handled with purpose.

Second Workout

After all the quiet routines, ice plunges, and inner focus, Ashton steps into the most intense part of his morning—his second workout. This session pushes both his body and mindset, and it’s a key reason why his mornings stand out.

• Workout starts at 6:15 AM: He begins with treadmill sprints—fast-paced, high-intensity runs that demand full physical effort from the very start.

• Swim cooldown: After cardio, he heads to the pool. A short swim helps him loosen up, reduce soreness, and keep the energy flowing.

• Cold plunge ritual: He finishes with 4 minutes in a cold plunge tub, using the chill to reduce inflammation and boost recovery.

• Hot tub contrast (optional): On some days, he alternates between cold and heat to ease muscle tension.

• Performance tracking: A Garmin watch stays on during these workouts, helping him monitor heart rate, intensity, and overall recovery metrics.

This isn’t a casual gym visit—it’s a full-body reset. Ashton’s second workout shows that staying consistent and sharp takes effort long before the rest of the world is awake.

Post-Workout Supplements

After wrapping up a high-intensity workout filled with sprints, swimming, and cold exposure, Ashton Hall doesn’t just stop—he recovers with intention. His approach to recovery is both physical and mental, and supplements play a quiet but consistent role in helping him stay sharp and energized for the hours ahead.

• Protein shake as a post-gym staple: After his training, he often blends a quick shake with high-quality protein to support muscle repair and replenish glycogen.

• Multivitamin for all-day coverage: A daily multivitamin likely fills in nutritional gaps and supports overall vitality, especially after intense physical activity.²

• Focus-supporting supplements: He has referenced using supplements that may help with mental clarity, likely geared toward staying focused through client sessions, content creation, and business tasks.

If you’re structuring your own post-workout routine, these are great additions to consider:

• Creatine: Helps restore ATP stores, boost muscle strength, and improve recovery between workouts—perfect for both beginners and advanced lifters.³

• Whey Protein: Fast-digesting and rich in essential amino acids, whey supports muscle repair and promotes lean growth after intense sessions.⁴

• L-Glutamine: Known for aiding in muscle recovery and supporting gut health—especially helpful for reducing soreness and speeding up the bounce-back process.⁵

• Omega-3s: These healthy fats help reduce post-exercise inflammation, support joint function, and aid in heart and brain health.⁶

• Ashwagandha: An adaptogen that helps regulate cortisol levels, reduces post-workout stress, and supports hormonal balance and energy regulation.⁷

Ashton may not highlight every supplement, but his performance reflects a recovery plan that’s efficient, disciplined, and effective. If you're looking to level up your own routine, even one or two of these additions can make a noticeable difference in how you feel post-exercise.

Return Home and Shower

After finishing a demanding gym session, Ashton Hall doesn’t lose momentum. His return home marks a shift—not to rest, but to refocus. The workout might be done, but his schedule continues to move with purpose.

• Shower around 8:20 AM: He heads straight into the bathroom for a quick rinse to wash off sweat from cardio and swimming. There’s no delay between training and the next phase of his day.

• Routine transition to business mode: Post-shower, Ashton Hall doesn’t lounge around in gym gear. Instead, he often steps into a full suit and tie—a surprising but intentional reset that signals the shift to a productive workday.

• Stays in rhythm: He continues brushing his teeth and organizing his next steps while staying on schedule, proving that even the most routine habits are part of a larger system.

The shower isn’t just about hygiene—it marks a reset. Within minutes, he’s gone from the pool to polished and is already stepping into the next chapter of his day while others are still waking up.

Breakfast Preparation

Once his training and recovery are complete, Ashton turns his focus to refueling—keeping things efficient but intentional.

• No time spent cooking: His breakfast is made by someone at home—often an assistant or partner—while he focuses on staying productive.

• Balanced meal setup: He typically eats eggs and turkey bacon, a reliable combo of protein and fats that fits his active lifestyle.

• Shake for recovery: A post-workout protein shake is usually part of the routine, helping with muscle repair and energy.

• Supplement check-in: This is when he may take additional supplements depending on his needs for the day.

• Energy-boosting drink ideas: While not part of Ashton’s routine, Yerba Mate or Green Matcha Tea are solid alternatives. Both offer clean energy with antioxidants and no added sugar.

His breakfast might not be elaborate, but it’s built around consistency. It helps him refuel quickly and stay sharp for the busy hours ahead.

Second Ice Facial & Final Touches

As Ashton wraps up his morning, he doesn’t let the pace slow. One final icy ritual gives him the mental reset he needs before work.

• Second cold splash at 9:00 AM: Still in a suit and tie, he dunks his face into a bowl of ice water for the second time. This moment has become one of the most recognizable—and meme-worthy—parts of his routine.

• Full reset before work: It’s not about shock value—it’s about focus. This habit helps him lock in before stepping into his workday.

• Consistency over comfort: What started as a challenge is now a ritual. He sees it as a way to stay mentally strong and alert.

Even this quick moment is built into his schedule. It’s not just a stunt—it reflects how serious he is about staying focused, alert, and structured from start to finish.

Workday Kickoff

By the time most people are getting their coffee, Ashton’s already hours into productivity mode. He eases into work with momentum, not hesitation.

• Desk at 9:15 AM: He sits down to start his first block of work with breakfast in front of him and a clear head.

• Calls while eating: His video meetings often begin while he’s still finishing eggs and turkey bacon—another example of how he maximizes every minute.

• Momentum in motion: By 9:30 AM, he’s logged two workouts, cold exposure, journaling, planning, and now business meetings.

There’s no slow build to his workday—it begins with intensity and keeps that rhythm going. Ashton doesn’t waste the head start he creates each morning.

Coaching and Content Creation

Once his morning routine is complete, he shifts into the next gear—serving others and building his brand with the same discipline.

• Client check-ins and coaching: His day includes back-to-back Zoom sessions, app messages, and progress tracking for those in his fitness program.

• Content is business: He produces daily content—filming short-form videos, drafting posts, and staying present on Instagram, YouTube, and TikTok.

• Energizing drink in hand: While not always shown, he may sip iced coffee or green tea to stay sharp through the late morning hours.

This work block highlights how Ashton uses his structure to serve his audience and scale his coaching business. From training tips to content delivery, everything is driven by discipline.

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Stay Disciplined Like Ashton Hall—Join the Community

Looking to build a morning routine that actually sticks? Follow us on Facebook and Instagram for early-hour motivation, fitness tips, and habit-building insights inspired by Ashton Hall’s ultra-consistent lifestyle. From 4 a.m. workouts to cold plunges in a suit, we share ideas to help you stay sharp, focused, and accountable.

Let’s stay committed, rise early, and stick to routines that get real results.

The Routines Team

1  Cold Plunge 101

2  Is There Really Any Benefit to Multivitamins?

3  Performance Benefits of Creatine

4  Health Benefits of Whey Protein

5  Glutamine

6  Benefits of Omega-3 Fatty Acids

7  Proven Health Benefits of Ashwagandha