How to Conquer Your Week (and Actually Thrive)

Every Monday you get two options: run your week, or let your week run you.

After years of testing protocols on myself (and interviewing 100+ doctors and scientists on the podcast), I’ve learned that thriving doesn’t come from doing more. It comes from doing a few foundational things consistently. These are the five that move the needle most — the exact routine I use to keep my energy steady from Monday morning to Friday night.

Step 1: Get light before you get scrolling

Before coffee, before email, before anything — get bright light in your eyes. Step outside for morning sun, even 5-10 minutes. Overcast? Winter? Or wakeup befire sunrise? Use a happy light (10,000 lux) while you get ready.

Morning light anchors your circadian rhythm, which sets up everything downstream: your cortisol curve, your afternoon energy, and how easily you fall asleep that night. It’s the cheapest biohack that exists, and almost nobody does it.

Step 2: Hydrate — but remineralize

You wake up dehydrated. Plain water alone isn’t the full answer — you also lost minerals overnight, and your cells need them to actually use that water.

First thing: a big glass of water with a pinch of good quality salt (I use a mineral-rich sea salt or Celtic salt) to remineralize. If you chronically feel flat in the morning no matter how much water you drink, this tiny step is usually the missing piece.

Step 3: Fuel your cells, then have your coffee

This is where most people get it backwards — they caffeinate first and wonder why they crash by 2pm. Caffeine doesn’t create energy; it borrows it. Real energy is made in your cells.

My energy stack, before the coffee:

• Happy Cellular Energy — my 9-ingredient stack built to support cellular energy production (NAD+ support, CoQ10, PQQ, and more). This is the foundation.

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• Methylated B vitamins (I like Thorne) — supports natural energy metabolism, especially if your Bs run low.

Then the coffee — upgraded: a scoop of collagen and a little MCT oil. Protein + steady fuel instead of a naked caffeine spike.

Step 4: Move before the day moves you

Get your workout in before your day gets loud. It doesn’t have to be heroic — the point is that movement happens before meetings, texts, and everyone else’s priorities take over.

Two things I’ve added that changed the game:

• Lymphatic drainage movements — these ancient Chinese-style flows take a few minutes and get everything circulating.

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• 10,000 steps across the day — not all at once. Walk on calls, after meals, while you think. Steps are the most underrated energy and metabolism tool there is.

Step 5: Protect your evening like it’s an appointment

Your morning energy is decided the night before. Three rules:

• No caffeine after 12pm. None. Decaf only after noon — caffeine has a long half-life, and that innocent 3pm latte is still in your system at midnight, quietly wrecking your deep sleep.

• Cool, dark room. Drop your bedroom to 68-70°F and close the blinds all the way. Your body needs a temperature drop to trigger deep sleep.

• Magnesium glycinate + glycine before bed. My favorite wind-down combo — supports relaxation and deeper, more restorative sleep, so tomorrow’s Step 1 starts from a full tank.

That’s it. Light, minerals, cellular fuel, movement, and a protected evening. Five steps, repeated daily, and your week stops happening to you.

Start with just one this week — I’d pick the morning light. Then stack the rest.

Which one are you starting with? Hit reply and tell me — I read everything.

— Jenny 🤍

About Jenny Jones (BiohackerBlondie)

Jenny Jones is the founder of Happier Health Fitness and Happier Health Supplements, host of the BiohackerBlondie Podcast, health coach, and author of Biohack For Life. Based in Miami, Florida, Jenny is on a mission to help people optimize their health through biohacking, functional medicine, and real food.

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These statements have not been evaluated by the FDA. This content is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement or health protocol.