Podcast host Chris Williamson's daily routine: 'Learn the rules, then do what feels good to you'

I wake up at 7am, or technically 6.59am so I can hear the 7am headlines on the radio. I’ve used a Philips sunrise alarm clock for 10 years now; they’re so good.

I get dressed and go for a walk before looking at my phone. I feel so much better after moving first thing and getting some daylight in my eyes.