There’s a certain kind of satisfaction that comes with knocking out tasks before noon—better yet, when the morning productivity isn’t just about work obligations, but doing something for you. Starting the day on my own terms shifts my whole mindset and creates space for the afternoon to be more flexible, focused, and even relaxing. But when our day-to-day gets busy, how often do we really start our days feeling in control and productive? With the “3×3 by 12 p.m. Morning Rule,” the odds got a whole lot better. Just ask creator Abbie Overturf who said the now-viral method “completely changed my life.” “If you do just three things before 12 p.m. every day, I promise you you’re going to be a fitter, healthier, happier you.” With the help of personal trainer and nutrition coach at Garage Gym Reviews, Amanda Dvorak, here’s what you need to know about the 3×3 by 12 p.m. Morning Rule.
Experts Consulted
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AMANDA DVORAK, ISSA-CPT, ISSA-CNC
Amanda Dvorak is an ISSA-certified personal trainer and certified nutritionist whose work has been featured in Fortune, BarBend, Fitbod, and more. She started CrossFit in 2015, which led to her interest in powerlifting and weightlifting. She’s passionate about helping women overcome their fear of lifting weights and teaching them how to fuel their bodies properly.
What is the 3×3 by 12 p.m. Morning Rule?
Part 1: Walk 3,000 steps
Got a goal of 5, 8, or 10,000 steps before EOD? Getting a head start can put a pep in your later strides. “Starting your day with 3,000 steps builds momentum and keeps you from being sedentary too long,” Dvorak said. “It also makes it easier to hit a bigger daily step goal since you’re not playing catch-up at night.” But that’s not all—movement earlier on in the day boosts circulation, wakes up stiff joints, and raises energy without relying on caffeine, Dvorak added. And if you’re doing it outdoors, bonus points for getting morning sunlight; the exposure is a science-backed hack to help you feel more alert, lower anxiety, increase mood, and boost digestion. Take a cue from the Japanese and make your walks interval training (AKA try the Japanese walking routine), and consider your 3,000-steps strut done in 30 minutes.
Part 2: Drink one third of your daily water goal
Not so fun fact: Women have less water in their bodies than men to start with, which makes us more susceptible to dehydration. More grim news? Even mild dehydration has been shown to put a damper on mood, make tasks more difficult, lower concentration, and worsen headache symptoms in females, according to a study published in The Journal of Nutrition. The upside is Dvorak said drinking one third of your water goal by midday prevents the common slump caused by dehydration. “It helps digestion, reduces headaches, and keeps performance sharper at work or in the gym,” she said. “Hydrating early also means you’re not chugging water late at night and interrupting sleep with bathroom trips.”
There’s no one-size-fits-all daily water goal, but if you’re looking for a baseline, the general rule of thumb to stay hydrated is to drink half of your body weight (in pounds) in ounces of water. For example, if you weigh 140 pounds, the aim is to drink at least 70 ounces of water every day. That means drinking up until you get to 23 ounces (rounded up to three cups) before noon. It’s as easy as habit stacking it onto your walk or drinking a tall glass of water with your wake-up call to get off on the right foot.
Part 3: Eat 30 grams of protein with breakfast
We may be at the peak of a protein obsession, but if there’s one thing we’ve gained from it (besides some muscles and an endless supply of high-protein recipes), it’s the knowledge that consuming enough of the macronutrient gives you a leg up in metabolism, gut, skin, and hair health, and immune system function. A protein-rich breakfast is especially crucial for women for everyday physical and mental well-being, as well as in regulating the hormones that control menstrual cycles, mood, and sleep. In other words, a lack of sufficient protein can mess with hormonal balance. “Hitting 30 grams of protein by noon supports muscle repair and growth,” Dvorak said. “It steadies blood sugar, curbs cravings later in the day, and keeps you fuller so you’re less likely to overeat at dinner.” Plus, it gives you a jumpstart for meeting your day-to-day protein target. For people training regularly, namely lifting weights, Dvorak explained that front-loading protein also helps distribute intake evenly, which is better for muscle retention and recovery than cramming it all in at night.
So what does 30 grams of protein in the AM look like? It could be a sausage, spinach, and goat cheese omelette (or three hard-boiled eggs (prepped in advance) with a piece of Ezekiel toast, if you’re pressed for time), a cottage cheese bowl topped with berries, granola, and honey, or a pumpkin spice protein smoothie (’tis the season!).
Is the 3×3 by 12 p.m. Morning Rule good for you?
Clearly, we’re fans of the 3×3 by 12 p.m. Morning Rule (Dvorak included). “It works because it’s simple, measurable, and front-loaded,” she stated. “By noon you’ve already moved, fueled, and hydrated, which sets the tone for the rest of the day.” One commenter on Overturf’s video wrote: “This found me at 11 a.m., I had finished 1/3 of water goal, got my protein in…and did some loops around the parking lot to get my 3,000 steps in. It’s not even noon yet and I feel so accomplished.” “Small wins add up, and the 3×3 by 12 p.m. Rule creates structure without being overwhelming,” Dvorak added. “For most people, it’s an easy framework that builds consistency, which is what drives real progress.”
How to apply 3×3 by 12 p.m. Morning Rule to your life
If you want to try the 3×3 by 12 p.m. Morning Rule for yourself, tweak it to fit your needs and goals. On days when you need more rest, adjust it to 1,000 steps before noon, or if your hunger cues are telling you to stop at 20 grams of protein with breakfast, don’t force 10 more. Another person who reacted to Overturf’s video said they plan to add the 3×3 by 12 p.m. Morning Rule to their existing regimen of laying out three things they’re grateful for, three things they need to accomplish, and three things they love about themselves. Even adjusting the timeframe can be a good option—one TikToker mentioned: “3×3 by 3pm for those who work late and sleep in!” Remember that it’s only healthy if it’s actually tailored to you, not based on what works for someone else.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Angela Serrano | Dupe, Cora Pursley | Dupe, Veronique Malo | Dupe, Kalina Wolf | Dupe
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