Hey there,
Welcome to the first issue of Modern Essential Man.
Here's a hard truth: Most men lose their day in the first 30 minutes after waking up.
They hit snooze. Check their phone. React to emails, texts, and everyone else's agenda before they've even thought about their own.
That's not how a Modern Essential Man operates.
In a moment I’m going to reveal a simple, step-by-step routine to start your day off right. But before I do, I want to share with you the Modern Essential Man manifesto.
In other words...
Who is the newsletter meant for?
So here goes:
If you're a guy who's trying to stay sharp, be a better husband and father, and keep your health in check while life keeps throwing curveballs...
yeah, this newsletter is for you.
If, like me, you're not chasing Instagram abs but you want to feel good about your appearance and look good in the clothes you wear, and…
You want real advice (not theory), practical skills (not fluff), and you want to get it from someone who gets it.
This newsletter is for you.
If you'd rather dangle your ball sack in a vat of boiling hot chicken lard than listen to another false prophet or self-help "guru" lecture you on how to live your life with "intention"...
... this newsletter is for you.
If you believe any of the following...
Die Hard is a Christmas movie
Van Halen was better with David Lee Roth than Sammy Hagar
The Karate Kid taught you more about discipline than any motivational speaker ever could
Toxic masculinity should be dead, but chivalry should be alive and well
...this newsletter is for you.
Bottom line, if you're confident enough to admit you've got some flaws but you're willing to do the work to keep leveling up, this newsletter is most definitely for you.
Welcome to the club.
Now that you know this newsletter is for you let's dive into Issue #1
Today, we're talking about the Morning Reset: a simple, five-step system that sets you up to win before the rest of the world is even awake.
Truth be told, I learned this the hard way.
For years, I rolled out of bed, scrambled through my morning, and spent the rest of the day playing catch-up.
My energy was garbage by noon, my focus was shot, and I felt like I was constantly reacting instead of leading.
However, once I built this morning routine, everything changed.
More energy. Sharper focus. Better mood.
It's not magic, but it does take some discipline.
Look, you can't build anything solid without a foundation. Not a house, not a business, not yourself.
This is that foundation.
Here’s 5 simple steps to build yours:
1. Hydrate Immediately
Why it matters: You just went 7-8 hours without water. Your body's running on fumes. Your blood is thicker, your brain's foggy, and every system in your body is sluggish. Water is the fastest way to flip the switch.
Here's what happens: When you drink water first thing, you're literally waking up your metabolism.
Your body kicks into gear, starts flushing out the junk it processed overnight, and your brain gets the oxygen-rich blood flow it needs to actually think clearly.
Even being slightly dehydrated kills your focus and drags down your energy.
How to do it right:
Drink 16-20 oz of water within the first 5 minutes of waking up
Keep a glass or water bottle on your nightstand so there's zero friction
Room temperature or slightly warm water is easier on your system than ice cold
Add a pinch of sea salt or a squeeze of lemon if you want to replenish electrolytes and help digestion
Wait 30-45 minutes before having coffee. Let your body wake up naturally first, then the caffeine will actually work better and you won't crash as hard later
Pro tip: Feet hit the floor, water goes in your body. No exceptions. Make it automatic.
2. Move Your Body
Why it matters: Movement in the morning changes your chemistry. Your brain releases the good stuff: endorphins, dopamine, all the chemicals that make you feel sharp and ready to go.
This isn't about getting a pump. It's about setting your system up for the rest of the day.
Here's what happens: Just 10-15 minutes gets blood flowing to your brain, wakes up your nervous system, and drops your stress levels.
You're basically telling your body, "We're ready. Let's go."
Plus, guys who move in the morning handle stress better and stay focused longer. It's proven.
How to do it right:
You don't need a full workout. The goal is activation, not exhaustion.
Pick one based on where you're at:
Simple option: 10-minute walk outside (bonus points for getting sunlight, which helps regulate your sleep later)
Middle ground: 5-10 minutes of stretching or basic yoga (hit your hips, hamstrings, shoulders, and back)
If you're in shape: 15 minutes of bodyweight work (push-ups, squats, planks, lunges)
Consistency beats intensity. Doing this every day at 60% effort is better than crushing it three times a week and then quitting.
What to avoid: Don't check your phone or turn on the news while you move. Keep your head clear. This is YOUR time.
Pro tip: Lay out your workout clothes the night before. When you kill the decision, you kill the excuse.
3. Shower and Get Ready Like You Mean It
Why it matters: How you show up isn't about vanity. It's about mindset. When you take care of yourself and get dressed like you're going somewhere that matters, your brain switches modes.
You're telling yourself, "It's time to perform."
Here's what happens: There's actual research on this. What you wear affects how you think. When you're put together, you're more confident, more focused, and you make better decisions.
When you're sloppy, your thinking gets sloppy too. It's that simple.
Look, you don't need to be Patrick Bateman obsessing over your morning routine in American Psycho. But showing up like you give a damn makes a difference.
How to do it right:
Take a real shower, not a 90-second rinse. Use it as time to mentally rehearse your day.
Groom with intention: shave or trim your beard, comb your hair, brush your teeth without staring at your phone.
Get dressed like you're going somewhere important, even if you're working from home. Real pants. A real shirt. Not gym shorts and yesterday's hoodie.
If you're like me and you work from home, this matters even more. Dressing like a slob creates a slob mentality.
Level up: End your shower with 30-60 seconds of cold water. Yeah, it sucks (especially at first). But it wakes you up instantly, builds mental toughness, and actually improves your mood over time. Try it for a week and see.
Pro tip: Keep your bathroom stocked and organized. If you're digging around for deodorant or a clean towel, you're already behind.
4. Feed Your Mind
Why it matters: Your mind is like a garden. Whatever you plant in the morning grows throughout the day.
Feed it garbage (social media, doomscrolling, cable news), and that's what you'll be thinking about.
Feed it something solid, and you'll operate from a stronger foundation.
Here's what happens: Your brain is most receptive in the first hour after you wake up. It's fresh, it's ready to learn, and it hasn't been cluttered yet.
This is when you should be putting good stuff in, not reacting to everyone else's chaos.
How to do it right:
Spend 5-10 minutes on high-quality content. Pick ONE:
Read: A chapter from a book on leadership, philosophy, health, or personal development (real books are better than screens)
Listen: A podcast that teaches you something or challenges how you think
Write: Journal 3-5 sentences. What are you grateful for? What's on your mind? What are you working on?
Reflect: Sit quietly and think through a problem or goal. No distractions.
What to avoid:
Do NOT check email, social media, or news during this time. You're handing your mental energy to other people.
Avoid passive scrolling. That's junk food for your brain. It doesn't count.
Pro tip: Keep a book or journal where you can see it. On your nightstand. On the coffee table. If it's buried somewhere, you won't do it.
5. Mental Check-In: Set Your Priorities
Why it matters: Most guys are reactive. They wake up, check their phone, and spend the whole day responding to everyone else.
You need to flip that.
Decide what matters and go after it first. This takes 2-3 minutes and gives you total clarity.
Here's what happens: When you write down what you're going after, your brain actually starts looking for ways to make it happen.
You notice opportunities you would've missed. You stay locked in on what matters instead of getting yanked around by distractions.
Guys who write their goals down are way more likely to hit them. It works.
How to do it right:
Grab a notebook, your phone, or an index card.
Write down 1-3 things you MUST get done today. Not 10. Not a huge list. Just the big ones.
Be specific. Don't write "work on project." Write "finish client proposal by 2 PM."
Ask yourself: "If I only got these three things done, would today be a win?" If yes, you nailed it.
Optional additions:
Write one thing you're grateful for (shifts your mindset right)
Identify one obstacle you might hit and how you'll handle it (you're solving problems before they happen)
Check in on your bigger goals for the week or month to make sure today actually moves you forward
What to avoid: This isn't a to-do list. Don't dump every errand and email on here. This is about focusing your energy on what actually matters.
Pro tip: Do this at the same time and place every morning. I do mine sitting at the kitchen island after my shower. Consistency makes it stick.
Why This Matters:
The Modern Essential Man doesn't leave his day to chance.
The morning reset builds control, energy, and focus. It's the foundation for your health, mindset, relationships, and everything else that matters.
Skip it, and you start the day behind. Nail it, and you're ahead before anyone else is even awake.
Your Challenge
Tomorrow morning, implement these five steps. Keep it consistent for 7 days and track your energy, focus, and mood each day.
This small, daily win is the first building block of becoming a Modern Essential Man.
Stay sharp,
Bill Pescosolido Founder, Modern Essential Man
P.S. Hit reply and let me know how Day 1 goes. I read every response.