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Master Your Mornings: Create A Winning Routine
Learn how to create a winning morning routine for optimal health and
productivity in this video. Start your day right and watch your
productivity soar!
Tired of feeling sluggish and unmotivated? Want to start your day off on
the right foot? In this video, we'll dive into the importance of a
morning routine and provide you with actionable tips to create one that
suits your lifestyle. Discover how to incorporate physical activity,
healthy eating, and mindfulness into your mornings for optimal health
and productivity. Learn how to make sustainable changes that will
positively impact your overall well-being. Ready to transform your
mornings and elevate your life? Watch now.
The Health Habit: 27 Small Daily Changes for Physical Energy, Mental
Peace, and Peak Performance (Mental and Emotional Abundance Book 9) By:
Nick Trenton
Hear it Here - https://B09CV9YXKZ
00:00:00 The Health Habit
00:05:08 Morning Routine.
00:08:45 Tip 1 .- Have A Plan.
00:13:18 Tip 2 .- Engage Your Body.
00:17:49 Tip 3 .- Morning Workouts.
00:22:52 Tip 4 .- Getting Breakfast Right.
00:28:31 Tip 5 .- Cordon Off Some Quiet Time.
https://www.amazon.com/dp/B09C4VQSL4
Transcript
The Health Habit:
Speaker:27 Small Daily Changes for Physical Energy,
Speaker:Mental Peace,
Speaker:and Peak Performance (Mental and Emotional Abundance Book 9)
Speaker:Written by
Speaker:Nick Trenton, narrated by russell newton.
Speaker:Introduction.
Speaker:I’m going to tell you a story
Speaker:you’ve never heard before but which
Speaker:is probably painfully familiar to you.
Speaker:Mr. X. is a fat slob who desperately
Speaker:wants to get healthy,
Speaker:get fit,
Speaker:and feel something he hasn’t felt in
Speaker:ages—pride in his appearance.
Speaker:Mr. X,
Speaker:despite being a fat slob,
Speaker:is actually an expert on diets ...after
Speaker:all,
Speaker:he’s tried every diet out there.
Speaker:And nobody starts a new exercise regime
Speaker:with as much zeal and dedication as Mr.
Speaker:X. But then again,
Speaker:nobody quits as often as he does,
Speaker:either.
Speaker:All Mr. X. s grand plans seem to
Speaker:crumble after a few days or weeks.
Speaker:Somehow,
Speaker:nothing sticks.
Speaker:He loses and gains the same twenty
Speaker:pounds over and over again.
Speaker:It’s not that he doesn’t want to be
Speaker:better—he wants it more than anything
Speaker:in the world.
Speaker:But the truth is that he simply isn’t
Speaker:going about things in the right way.
Speaker:Long story short,
Speaker:Mr. X. did finally find his way in the
Speaker:end.
Speaker:He realized he had to unlearn much of
Speaker:what he thought he knew,
Speaker:get honest with himself,
Speaker:and work hard in a way he hadn’t
Speaker:known to work before.
Speaker:If you haven’t guessed it yet,
Speaker:Mr. X in this story is me.
Speaker:Here’s a question for you - is real
Speaker:change possible?
Speaker:Is it possible for people to completely
Speaker:transform their bodies,
Speaker:their minds,
Speaker:and their behaviors?
Speaker:If you’ve picked up this book,
Speaker:you might on one hand sincerely wish
Speaker:for genuine change ...but on the other
Speaker:hand,
Speaker:doubt that it’s really possible for
Speaker:you.
Speaker:If you’ve ever tried a diet and
Speaker:failed with it a few days later,
Speaker:or committed to a new exercise regime
Speaker:only to give it up within a month,
Speaker:then this book was written for you.
Speaker:Change is not easy,
Speaker:no,
Speaker:but it is absolutely one hundred
Speaker:percent possible—yes,
Speaker:for you.
Speaker:This book is a condensed manual
Speaker:containing the key principles that are
Speaker:needed for any successful lifestyle
Speaker:change,
Speaker:whether your goal is to lose a few
Speaker:pounds and look better,
Speaker:or to completely overhaul your way of
Speaker:life,
Speaker:from diet to exercise to daily habits.
Speaker:You already know that you want to
Speaker:change.
Speaker:That you have to change.
Speaker:This book will show you how to change.
Speaker:Unfortunately,
Speaker:good intentions are seldom enough.
Speaker:You need a clear,
Speaker:effective strategy for charting the
Speaker:path from where you are now to where
Speaker:you want to be.
Speaker:In the chapters that follow,
Speaker:you will learn how to make lasting
Speaker:changes to your life one habit at a
Speaker:time.
Speaker:You’ll learn how to dig deep into
Speaker:your values and principles so they can
Speaker:inspire workable goals that you can
Speaker:then proactively transform into action.
Speaker:You’ll learn the power of cumulative
Speaker:effort and habit,
Speaker:why dedication and commitment are so
Speaker:important,
Speaker:and how to pre-empt and outsmart those
Speaker:inevitable setbacks.
Speaker:After reading this book,
Speaker:those setbacks will no longer have the
Speaker:same power to derail you.
Speaker:Big dreams are made of small
Speaker:actions—and this book is all about
Speaker:how to begin,
Speaker:right now,
Speaker:to start walking that path that leads
Speaker:directly to the place you want to go.
Speaker:At this point,
Speaker:you probably don’t need to be told
Speaker:how important it is to avoid junk food,
Speaker:or to drink water instead of soda.
Speaker:You already know that you need to be
Speaker:exercising,
Speaker:to be sleeping well,
Speaker:to be managing stress.
Speaker:This book has nothing to add in that
Speaker:area.
Speaker:Unlike other health and wellness
Speaker:manuals,
Speaker:this book is about the How,
Speaker:the real nuts and bolts of what to do
Speaker:day in and day out to make sure you
Speaker:become a person who automatically
Speaker:avoids junk food,
Speaker:drinks water,
Speaker:and exercises.
Speaker:As you read some of the advice below,
Speaker:it will likely seem ...humble.
Speaker:But remember,
Speaker:big dreams are made of small actions.
Speaker:Consistency,
Speaker:commitment,
Speaker:and having the intelligence to preempt
Speaker:and avoid pitfalls are all that’s
Speaker:needed.
Speaker:These techniques are free and available
Speaker:to anyone.
Speaker:Don’t let their simplicity fool you,
Speaker:though - every single person out there
Speaker:who has drastically changed their lives
Speaker:for the better has,
Speaker:in some way or another,
Speaker:used the very techniques described in
Speaker:this book.
Speaker:And you could soon be one of them.
Speaker:If you’re feeling doubtful right now,
Speaker:that’s okay.
Speaker:It would be weird if you weren’t!
Speaker:But I know the techniques I’m going
Speaker:to outline in the following chapters do
Speaker:work,
Speaker:even though they’re deceptively
Speaker:simple.
Speaker:I know this because they worked for me.
Speaker:I’ve seen them work for others time
Speaker:and again.
Speaker:Let’s change the question.
Speaker:Let’s not ask,
Speaker:“Is real change possible?” but ask
Speaker:instead,
Speaker:“How do I make real change?"
Speaker:Everything I’ve learned tells me
Speaker:there is only one answer - one step at
Speaker:a time.
Speaker:Chapter 1 .- Morning Routine.
Speaker:Choosing the Kind of Routine You Should
Speaker:Have in the Morning Let’s start with
Speaker:the first step,
Speaker:then.
Speaker:Not all morning routines are created
Speaker:equal.
Speaker:There is no one-size-fits-all and no
Speaker:cheat code when it comes to creating
Speaker:any useful habit in life!
Speaker:It’s no use looking to inspirational
Speaker:figures or admired celebrities and
Speaker:asking what they do every morning.
Speaker:If it doesn’t work for your life,
Speaker:then it doesn’t work,
Speaker:period.
Speaker:So,
Speaker:if you read somewhere that Benjamin
Speaker:Franklin used to get up at 4 o’clock
Speaker:every morning,
Speaker:that doesn’t mean that diligently
Speaker:setting your alarm for that time will
Speaker:bring you any closer to a healthier,
Speaker:happier lifestyle.
Speaker:That said,
Speaker:having a morning routine is important,
Speaker:however you choose to go about having
Speaker:one.
Speaker:When deciding on what kind of routine
Speaker:to go for,
Speaker:remember these rules -
Speaker:•It Has To Work For You And Your Life.
Speaker:•Give yourself some time to try it
Speaker:out,
Speaker:but don’t be afraid to drop it and
Speaker:try something better if it really
Speaker:isn’t working for you
Speaker:•Take responsibility—it’s up to
Speaker:you and you alone to improve your life;
Speaker:nobody else can do it for you!
Speaker:Why A Morning Routine Is So Important.
Speaker:You might start implementing a morning
Speaker:routine for one reason and be
Speaker:pleasantly surprised that it has some
Speaker:positive side effects in other areas of
Speaker:your life.
Speaker:Discipline is funny like that—it has
Speaker:a tendency to spill over into other
Speaker:areas of your life.
Speaker:“Getting up on the right side of the
Speaker:bed” so to speak can prime the rest
Speaker:of your day for success.
Speaker:Mornings are important since they set
Speaker:the tone for everything that follows.
Speaker:Before I set up a proper morning
Speaker:routine for myself,
Speaker:I wasted a lot of time,
Speaker:to put it mildly.
Speaker:I dragged myself out of bed (after
Speaker:snoozing my alarm clock more times than
Speaker:I care to admit)
Speaker:and then immediately went for coffee to
Speaker:cancel out the previous night’s late
Speaker:bedtime.
Speaker:Then I’d procrastinate on all the
Speaker:things I knew I should be doing,
Speaker:run out of time,
Speaker:and be in a bad mood by the early
Speaker:afternoon.
Speaker:My productivity,
Speaker:my mood,
Speaker:and my overall wellbeing were always
Speaker:pretty low.
Speaker:A bad morning can start small,
Speaker:but it snowballs throughout the day.
Speaker:With a solid morning routine,
Speaker:though,
Speaker:you put your best foot forward when
Speaker:you’re at your brightest and freshest.
Speaker:You grab hold of the day with clear
Speaker:intention and focus,
Speaker:and you steer it the way you want it to
Speaker:go rather than passively reacting to
Speaker:whatever stress or obligations come
Speaker:your way.
Speaker:This means you’re more focused,
Speaker:more aware,
Speaker:and getting more done.
Speaker:It’s a different kind of
Speaker:snowball—you build your confidence
Speaker:and feeling of power in yourself,
Speaker:which inspires you to keep going,
Speaker:push through resistance,
Speaker:and feel proud of taking charge of your
Speaker:day.
Speaker:It’s hard to imagine an area of life
Speaker:that isn’t improved—relationships,
Speaker:physical health,
Speaker:finances,
Speaker:you name it.
Speaker:How To Create A Morning Routine.
Speaker:Below I’ve listed five simple and
Speaker:practical changes you can make to your
Speaker:morning routine—starting from
Speaker:tomorrow.
Speaker:It’s unwise to try to do too much at
Speaker:once.
Speaker:Instead,
Speaker:pick one or two at most and try it out
Speaker:for a few days.
Speaker:It takes time for a new habit to settle
Speaker:in.
Speaker:You need to try out a new habit for
Speaker:long enough that you can give it a fair
Speaker:shot,
Speaker:but also allow yourself to make any
Speaker:necessary tweaks and adjustments.
Speaker:What I’m saying is be
Speaker:patient—don’t give up if it takes a
Speaker:few tries to get into a good momentum.
Speaker:Tip 1 .- Have A Plan.
Speaker:If you don’t have a plan and you wake
Speaker:up,
Speaker:what’s the most likely thing you’re
Speaker:going to end up doing?
Speaker:Yup—it’s probably a tossup between
Speaker:“stay in bed and mess around on my
Speaker:phone” or “fall asleep again."
Speaker:A lack of clarity can be a killer.
Speaker:If you have a loose plan (or no plan at
Speaker:all),
Speaker:what that means is that you’re
Speaker:leaving the door wide open to excuses,
Speaker:dawdling,
Speaker:and procrastination.
Speaker:Don’t rely on yourself to have the
Speaker:presence of mind and willpower to come
Speaker:up with a plan there and then as you
Speaker:wake up.
Speaker:It seems like a good idea to imagine
Speaker:yourself doing that now,
Speaker:but fast forward to tomorrow morning,
Speaker:when you’re all cozy in bed and half
Speaker:asleep.
Speaker:Are you really going to be super
Speaker:excited to get out the to-do list and
Speaker:start planning your day?
Speaker:Give yourself a break by making a plan
Speaker:and making it in advance.
Speaker:You need to know in crystal clear
Speaker:detail exactly what you’re going to
Speaker:be doing from the moment your eyes open
Speaker:and the day starts.
Speaker:It’s about being intentional.
Speaker:Neuroscientists and behavioral
Speaker:psychologists have discovered in study
Speaker:after study that writing down goals and
Speaker:vividly visualizing them,
Speaker:makes them far more likely to be
Speaker:achieved than plans and goals that are
Speaker:merely thought about.
Speaker:Writing things down makes them more
Speaker:real for your brain and easier to
Speaker:encode and store.
Speaker:It’s essentially a way of telling
Speaker:yourself,
Speaker:“This is really happening now."
Speaker:Sit down with a pen and paper and write
Speaker:down a timeline with your intended
Speaker:activities from the second you wake up.
Speaker:For example - 7 -00 – Alarm goes off.
Speaker:Get up to go and turn it off.
Speaker:Immediately do some quick stretches and
Speaker:open the curtains and window.
Speaker:Take a deep breath of fresh air.
Speaker:7 -05 – Turn on the shower,
Speaker:and while it’s warming up,
Speaker:quickly make the bed and straighten up
Speaker:the bedside table.
Speaker:7 -10 – Shower,
Speaker:shave,
Speaker:then get dressed (clothes laid out the
Speaker:night before).
Speaker:7 -30 – Make a cup of coffee and
Speaker:enjoy that while checking emails and
Speaker:making any last-minute adjustments to
Speaker:the schedule for the day.
Speaker:8 -00 – Make breakfast—overnight
Speaker:oats with a protein shake.
Speaker:Quickly unpack dishwasher and feed the
Speaker:cat.
Speaker:9 -00 – Start the day’s work.
Speaker:Now,
Speaker:you might read the above and think
Speaker:that’s a lot of detail.
Speaker:And it is!
Speaker:But the truth is that once this little
Speaker:routine has been cemented as a habit,
Speaker:it can be carried out automatically
Speaker:with almost zero effort.
Speaker:Each step follows on from the last,
Speaker:none more taxing than having to brush
Speaker:your teeth.
Speaker:The point about being this deliberate
Speaker:and detailed is that you are setting a
Speaker:good foundation.
Speaker:After a week or so,
Speaker:you won’t be checking your schedule
Speaker:to see what to do next—you’ll just
Speaker:do it without thinking.
Speaker:You may have noticed a few things in
Speaker:the above morning routine.
Speaker:Setting your alarm but then putting it
Speaker:far from the bed is a simple but very
Speaker:effective way of making sure that when
Speaker:it’s time to get up,
Speaker:you get up!
Speaker:Don’t even give yourself the option
Speaker:of hitting the snooze button.
Speaker:Put your phone in the next room so that
Speaker:when it buzzes,
Speaker:you get up.
Speaker:Then,
Speaker:you can set another alarm for five
Speaker:minutes’ time,
Speaker:just to make sure you’re not tempted
Speaker:to crawl back into bed.
Speaker:A good trick is to put your alarm next
Speaker:to the following step in your routine.
Speaker:For example,
Speaker:you could put your phone near a window
Speaker:that you open to let light in (bright
Speaker:light will signal to your brain that
Speaker:it’s time to get up and go)
Speaker:or in the kitchen where you begin your
Speaker:daily chores or make breakfast.
Speaker:You could put your phone in another
Speaker:room right next to your running shoes.
Speaker:This way,
Speaker:you wake up and your shoes are right
Speaker:there.
Speaker:You put them on,
Speaker:and you’re right at the front door,
Speaker:ready for a quick fifteen-minute jog to
Speaker:wake you up.
Speaker:The idea is that all these events
Speaker:trigger one another like dominoes so
Speaker:you are carried along on your routine
Speaker:without much thought.
Speaker:In other words,
Speaker:it takes more effort not to follow your
Speaker:routine than to follow it.
Speaker:You may find yourself outside and on
Speaker:your run before you even have the
Speaker:chance to consider what excuses
Speaker:you’re going to make for not doing it
Speaker:that morning.
Speaker:Write down your morning schedule and
Speaker:take a look at each item,
Speaker:making sure that each one leads into
Speaker:and triggers the next.
Speaker:Tip 2 .- Engage Your Body.
Speaker:When you wake up in the morning,
Speaker:the thing you’re most conscious of is
Speaker:probably that your brain is still
Speaker:“booting up” and that you’re a
Speaker:little groggy.
Speaker:But sleep is a complete physiological
Speaker:state,
Speaker:and it takes time for your entire
Speaker:system to wake up in the morning.
Speaker:You are not asleep one second and then
Speaker:awake the next.
Speaker:Your body moves through a complex and
Speaker:nuanced twenty-four-hour cycle of
Speaker:wakefulness.
Speaker:Waking up fully means coming to
Speaker:consciousness,
Speaker:but also ramping up your metabolism and
Speaker:getting your muscles and joints warmed
Speaker:up and active for the day after hours
Speaker:spent dormant.
Speaker:In the example schedule we had above,
Speaker:you might have noticed that a few
Speaker:minutes of stretching was included
Speaker:pretty early on.
Speaker:You don’t have to do a full,
Speaker:intense workout to get your blood
Speaker:pumping,
Speaker:though.
Speaker:In fact,
Speaker:the more gently you can wake up your
Speaker:system,
Speaker:the better.
Speaker:It’s up to you how you want to
Speaker:include physical movement into your
Speaker:morning routine,
Speaker:but whatever you do,
Speaker:don’t ignore your body in the morning.
Speaker:Waking up to immediately plonk yourself
Speaker:down in a work chair for eight hours is
Speaker:not exactly a recipe for good health!
Speaker:It’s no surprise that people who do
Speaker:this don’t have brilliant physical
Speaker:fitness,
Speaker:even if they faithfully do their
Speaker:afternoon workout.
Speaker:Physical movement can start even before
Speaker:you get out of bed.
Speaker:When you wake,
Speaker:take a deep,
Speaker:deep breath and stretch out your arms
Speaker:and legs.
Speaker:Really take your time and relish it!
Speaker:Your body’s circadian rhythm
Speaker:(sleep-wake cycle)
Speaker:is triggered and regulated by many
Speaker:different cues in the environment.
Speaker:One cue is exposure to natural
Speaker:sunlight,
Speaker:and another is movement.
Speaker:It’s not a good idea to rush into
Speaker:anything,
Speaker:though.
Speaker:If you plan to work out first thing in
Speaker:the morning,
Speaker:you’ll need to build in a longer and
Speaker:more gradual warmup phase.
Speaker:Start with a gentle walk or jog before
Speaker:getting stuck into the main workout
Speaker:itself,
Speaker:or do some light yoga or Pilates.
Speaker:Be gentle with yourself—remember,
Speaker:just because you’re mentally awake,
Speaker:it doesn’t mean your body is ready to
Speaker:just spring into action without a
Speaker:warmup.
Speaker:Try one of the following -
Speaker:•A few big stretches for your hips,
Speaker:shoulders,
Speaker:and back—do what comes naturally or
Speaker:choose a few you know work for you and
Speaker:your body
Speaker:•A yoga routine—but avoid recorded
Speaker:things on screens,
Speaker:as this can be overly stimulating or
Speaker:distracting in the morning
Speaker:•Take A Walk Outside.
Speaker:•Roll your ankle joints and your
Speaker:wrists and circle your neck around to
Speaker:loosen any tension Each person has
Speaker:their own unique “chronotype,”
Speaker:which is their personal circadian
Speaker:rhythm.
Speaker:In other words,
Speaker:some people are morning people and are
Speaker:their most focused and energized in the
Speaker:morning,
Speaker:preferring to go to sleep earlier.
Speaker:Others are groggy in the morning and
Speaker:tend to wake late,
Speaker:only hitting their peak later in the
Speaker:afternoon or even at night.
Speaker:They tend to stay up later and be more
Speaker:productive after lunch than before.
Speaker:People have different rhythms depending
Speaker:on the season,
Speaker:too,
Speaker:and women can vary in their energy
Speaker:levels depending on their monthly
Speaker:cycles.
Speaker:It’s worth recognizing your own
Speaker:preferences and limitations,
Speaker:working around them.
Speaker:You don’t have to work out in the
Speaker:morning,
Speaker:but even if you’re a night owl type,
Speaker:it’s still worth doing some gentle
Speaker:stretching and walking.
Speaker:Does vigorous exercise before breakfast
Speaker:leave you feeling awful?
Speaker:Then just do it later!
Speaker:A great idea is to combine a little
Speaker:physical activity in the morning with
Speaker:other healthy habits that get you off
Speaker:to the right start.
Speaker:Throw open the windows (the light will
Speaker:encourage melatonin production,
Speaker:which makes you feel more awake),
Speaker:fill your lungs with fresh air,
Speaker:or take a brisk walk while everything
Speaker:is still fresh and cool outside.
Speaker:You could also pair physical activity
Speaker:with a little mindfulness practice to
Speaker:get your head right before the day
Speaker:starts.
Speaker:Do your stretches along with a full
Speaker:“body scan” where you take the time
Speaker:to note how you feel,
Speaker:body and mind,
Speaker:and adjust accordingly.
Speaker:Note if you’re feeling a little tired
Speaker:or under the weather,
Speaker:if your muscles are stiff,
Speaker:where your emotions are at,
Speaker:and so on.
Speaker:This will strengthen your
Speaker:self-awareness and make sure that
Speaker:you’re able to consciously give
Speaker:yourself what you need each day.
Speaker:Tip 3 .- Morning Workouts.
Speaker:Working out in the morning can be
Speaker:brilliant.
Speaker:There’s nothing quite like knowing
Speaker:that you’ve already done an amazing,
Speaker:healthful workout ...and it’s only 9
Speaker:a.m.
Speaker:The sense of accomplishment can be a
Speaker:real boost,
Speaker:energizing you for the rest of the day.
Speaker:It’s not just psychological,
Speaker:though.
Speaker:Flooding your body with fresh,
Speaker:oxygenated blood,
Speaker:getting your joints and muscles moving,
Speaker:and getting your fill of feel-good
Speaker:endorphins all create a nice buzz in
Speaker:the morning.
Speaker:Exercise goes beyond physical health
Speaker:benefits.
Speaker:You’ll also feel strong,
Speaker:capable,
Speaker:and proud as you challenge yourself and
Speaker:meet those challenges.
Speaker:Getting your blood pumping and
Speaker:physically moving your body shift you
Speaker:into an active mindset (literally)
Speaker:where you’re more likely to solve
Speaker:problems and move things forward.
Speaker:You can prove this to yourself any time
Speaker:you’re slouching on a sofa
Speaker:somewhere—when you’re horizontal
Speaker:and sluggish,
Speaker:do you really feel all that great about
Speaker:yourself?
Speaker:Or that confident about the future and
Speaker:your ability to steer it?
Speaker:Probably not.
Speaker:As we said in the previous section,
Speaker:you don’t necessarily need to work
Speaker:out in the morning if it really
Speaker:doesn’t suit your physiology,
Speaker:your personality,
Speaker:or your lifestyle.
Speaker:But—what have you got to lose by
Speaker:trying it?
Speaker:Many people tell themselves that
Speaker:they’re not “morning people” when
Speaker:the truth is that they’ve had such
Speaker:poor habits for so long,
Speaker:they mistakenly believe that they are
Speaker:naturally lazy and lethargic in the
Speaker:morning.
Speaker:Now,
Speaker:before you even think of jumping in
Speaker:with the excuse that you hate the gym,
Speaker:think again.
Speaker:One of the biggest lies about getting
Speaker:more physically fit is that you need a
Speaker:lot of money or time to do it.
Speaker:The big sportswear companies and gyms
Speaker:want you to think this,
Speaker:sure,
Speaker:and perhaps unconsciously many of us
Speaker:accept this myth because it lets us off
Speaker:the hook - “I don’t have the time!"
Speaker:“The nearest gym is miles away!"
Speaker:“I don’t have any running shoes!"
Speaker:Tell yourself right now - unless you
Speaker:are one hundred percent paralyzed from
Speaker:the top of your head to your toes,
Speaker:then you can be physically active.
Speaker:You don’t need new gear,
Speaker:or a gym membership,
Speaker:or a D. V. D. ,
Speaker:or a personal trainer,
Speaker:or a whole new diet plan with
Speaker:supplements.
Speaker:Do you have a body?
Speaker:Then you can move it!
Speaker:In fact,
Speaker:the simpler you can keep things,
Speaker:the better.
Speaker:Switch your mind to solutions mode and
Speaker:don’t listen to yourself when you
Speaker:come up with lazy excuses.
Speaker:(“It’s my circadian rhythm that’s
Speaker:to blame!
Speaker:I simply can’t exercise in the
Speaker:mornings.
Speaker:Or in the evenings.
Speaker:Or ...well,
Speaker:ever.”)
Speaker:672 00:20:40,120 --> 00:20:44,480 •YouTube is a free resource splitting
Speaker:at the seams with exercise videos and
Speaker:educational content.
Speaker:Pick your favorite—there’s barre
Speaker:ballet,
Speaker:Zumba-style dance classes,
Speaker:calisthenics,
Speaker:Pilates,
Speaker:yoga,
Speaker:boxing,
Speaker:and some retro Jane Fonda aerobics
Speaker:videos from back in the day,
Speaker:if that’s your thing
Speaker:•Walk.
Speaker:It’s the easiest,
Speaker:most effective way to get yourself
Speaker:moving.
Speaker:If you have an open field,
Speaker:try sprinting for some free,
Speaker:highly effective H. I. I. T. training
Speaker:693 00:21:17,400 --> 00:21:19,760 •If you don’t have dumbbells,
Speaker:use milk or water jugs,
Speaker:bricks,
Speaker:cans,
Speaker:or other heavy things.
Speaker:Do tricep dips on a chair,
Speaker:pullups on a (sturdy)
Speaker:doorframe,
Speaker:or calf raises on the edge of your
Speaker:stairs.
Speaker:Be creative—your cavemen ancestors
Speaker:didn’t need gym equipment!
Speaker:It’s not enough to sit on your butt
Speaker:all day,
Speaker:completely sedentary,
Speaker:and then do a brief thirty minute
Speaker:workout once before sitting down again.
Speaker:Workouts are great,
Speaker:but pay attention to your overall
Speaker:activity levels,
Speaker:too.
Speaker:You may be surprised to know that your
Speaker:“non-exercise activity
Speaker:thermogenesis” (i.e.
Speaker:Neat,
Speaker:or all those calories you burn just by
Speaker:moving around in life)
Speaker:usually burns more calories per day
Speaker:than deliberate exercise workouts.
Speaker:Read that again - the bulk of your
Speaker:fitness and energy expenditure is not
Speaker:in your thirty-minute or hour workout,
Speaker:but in all those smaller accumulating
Speaker:activities like housework,
Speaker:shopping,
Speaker:typing,
Speaker:standing,
Speaker:doing chores,
Speaker:or whatever.
Speaker:So,
Speaker:try to get out of the idea that as long
Speaker:as you do your morning workout,
Speaker:you’re good and can slob around for
Speaker:the rest of the day.
Speaker:Do your morning workout but don’t
Speaker:forget to build in more activity
Speaker:elsewhere in your routine.
Speaker:Walk or cycle where you can,
Speaker:take the stairs,
Speaker:dig around in the garden,
Speaker:clean the house,
Speaker:play with your kids or the dog,
Speaker:make dinner,
Speaker:do some D. I. Y. or a hobby ...you get
Speaker:the idea.
Speaker:Tip 4 .- Getting Breakfast Right.
Speaker:You know the saying that “breakfast
Speaker:is the most important meal of the
Speaker:day”?
Speaker:Yeah,
Speaker:forget that.
Speaker:Unsurprisingly,
Speaker:this myth was orchestrated by breakfast
Speaker:cereal manufacturers decades ago,
Speaker:and the belief that we should all be
Speaker:eating breakfast has stuck ever since.
Speaker:We’ll start this tip with a huge
Speaker:caveat - if you don’t eat breakfast,
Speaker:never have eaten breakfast,
Speaker:and don’t want to eat breakfast,
Speaker:then feel free to skip over this
Speaker:section.
Speaker:Just like with sleep,
Speaker:no two bodies are exactly the same,
Speaker:and some of us function better when we
Speaker:eat a little later in the day rather
Speaker:than first thing.
Speaker:Intermittent fasting is now popular
Speaker:enough that many people are consciously
Speaker:choosing to avoid breakfast and start
Speaker:the day lighter and more clear-headed.
Speaker:And that’s fine!
Speaker:So long as you are eating a balanced,
Speaker:healthy diet each day,
Speaker:skipping breakfast will do you no harm
Speaker:and indeed may have plenty of health
Speaker:benefits.
Speaker:Autophagy is the physiological state
Speaker:the body enters during fasting.
Speaker:Not only will fat start to be burned
Speaker:after around sixteen hours of fasting
Speaker:(lipolytic ketosis),
Speaker:but the body will also begin to “tidy
Speaker:up” damaged cells,
Speaker:regenerate the G. I. tract,
Speaker:and help you feel more mentally alert.
Speaker:But if you are a person who eats
Speaker:breakfast,
Speaker:then you might like to take a closer
Speaker:look and see if you’re doing the best
Speaker:you can with this daily habit.
Speaker:You would never start the day with an
Speaker:argument with your spouse,
Speaker:or deliberately seek out stressful news
Speaker:on your smartphone the second after
Speaker:waking up (okay,
Speaker:maybe you might),
Speaker:but eating a bad breakfast is just as
Speaker:harmful,
Speaker:if not more so.
Speaker:Breakfast should be a hardworking meal
Speaker:for you.
Speaker:Is it carrying its weight,
Speaker:nutritionally speaking?
Speaker:Many experts recommend having a
Speaker:breakfast that is relatively high in
Speaker:protein and low in sugar or processed
Speaker:carbohydrates.
Speaker:So,
Speaker:no to sugary cereal,
Speaker:piles of fruit,
Speaker:or “healthy” granola bars that are
Speaker:really just candy in disguise.
Speaker:Yes to scrambled eggs,
Speaker:a protein smoothie,
Speaker:or natural peanut butter on wholewheat
Speaker:toast.
Speaker:Breakfast doesn’t need to be big;
Speaker:plan to eat less than a third of your
Speaker:calories at this meal—for example,
Speaker:have a three-hundred calorie bowl of
Speaker:oats with some high-protein Greek
Speaker:yogurt if your daily intake is fifteen
Speaker:hundred calories.
Speaker:Now that we’ve got the what covered,
Speaker:let’s look at the how.
Speaker:Unless you explicitly want to,
Speaker:try to avoid having to prepare
Speaker:complicated food in the morning,
Speaker:and instead have things set up so you
Speaker:can get breakfast sorted out quickly.
Speaker:Smoothies come together quickly if you
Speaker:keep your blender easily accessible and
Speaker:you have a ready store of frozen fruit
Speaker:in your freezer.
Speaker:You could make “overnight oats”
Speaker:that you prepare the night before and
Speaker:have ready and waiting in the morning
Speaker:(Google for about a billion different
Speaker:recipes and ideas),
Speaker:or you could even cook extra for dinner
Speaker:the night before and set aside some for
Speaker:leftovers.
Speaker:When you eat,
Speaker:do your best not to rush.
Speaker:Don’t eat and multitask—it’s just
Speaker:a recipe for indigestion!
Speaker:Sit somewhere quiet and relish your
Speaker:meal without getting distracted by
Speaker:screens.
Speaker:Give yourself enough time in the
Speaker:morning to eat properly.
Speaker:It’s another opportunity to be more
Speaker:mindful.
Speaker:You’re not a robot,
Speaker:and you don’t have to be your own
Speaker:drill sergeant to have a great morning
Speaker:routine.
Speaker:While we’re on the subject of making
Speaker:time to actually enjoy your mornings,
Speaker:let’s look at the final tip - Tip 5
Speaker:.- Cordon Off Some Quiet Time.
Speaker:Some people start every morning in
Speaker:chaos.
Speaker:It’s a mad,
Speaker:stressful dash;
Speaker:everyone’s late,
Speaker:sleepy,
Speaker:or grumpy;
Speaker:and things are never quite done
Speaker:properly.
Speaker:Sound familiar?
Speaker:If your mornings are currently
Speaker:...let’s say,
Speaker:“challenging,” then don’t worry,
Speaker:it is possible to begin your days with
Speaker:calm tranquility instead.
Speaker:I promise.
Speaker:You absolutely need a plan (see tip 1),
Speaker:and you need to give yourself ample,
Speaker:realistic time frames to fulfil that
Speaker:plan.
Speaker:Being late causes anxiety,
Speaker:anxiety causes mistakes and more
Speaker:lateness,
Speaker:and round and round we go on the crazy
Speaker:morning carousel.
Speaker:Though it might not seem like it from
Speaker:the long list of tasks we’ve
Speaker:mentioned in the tips above,
Speaker:your morning should ideally not be
Speaker:action packed and super intense.
Speaker:We’ve already seen that rushing into
Speaker:vigorous physical activity first thing
Speaker:in the morning is not going to feel
Speaker:great (and could cause injury)
Speaker:and that it’s better to ease into
Speaker:your day gently and steadily.
Speaker:In the same way,
Speaker:your emotional state,
Speaker:your mood,
Speaker:and your overall cognitive clarity need
Speaker:time to wake up,
Speaker:too.
Speaker:If you dive into emotionally stressful,
Speaker:overly stimulating,
Speaker:or unpleasant things immediately after
Speaker:you wake up,
Speaker:it goes without saying that you’re
Speaker:laying the groundwork for a bad day.
Speaker:When making a big lifestyle change,
Speaker:it’s tempting to go all out and hit
Speaker:your new commitments with as much vigor
Speaker:as you can muster.
Speaker:Wanting to smash our bad habits and
Speaker:chase our goals,
Speaker:we might start to see mornings as
Speaker:periods of go go go—you know,
Speaker:a little like a drill sergeant marching
Speaker:into your room and clanging a gong to
Speaker:wake you up at 4 a.m. to do a vigorous
Speaker:jog around the field.
Speaker:This might seem on the surface like a
Speaker:great way to get your mind into a
Speaker:disciplined,
Speaker:productive state ...but it’s really
Speaker:not.
Speaker:Instead,
Speaker:see mornings as a time to set the tone
Speaker:and intention for the rest of the day.
Speaker:Start as you intend to continue.
Speaker:Don’t be one of those people who
Speaker:loves complaining about how “busy”
Speaker:they are—if you are rushed and
Speaker:stressed every morning,
Speaker:that’s simply a sign of poor planning
Speaker:and preparation.
Speaker:The more calm intention and focus you
Speaker:bring to your life,
Speaker:the less room there is for chaos,
Speaker:stress,
Speaker:and rushing.
Speaker:We’ll be looking at mindfulness and
Speaker:meditation in other sections of this
Speaker:book,
Speaker:but for now,
Speaker:think about how you could take a quiet
Speaker:moment to gather yourself and become
Speaker:aware.
Speaker:It doesn’t have to be for all that
Speaker:long,
Speaker:either.
Speaker:Simply spend some quiet time alone,
Speaker:getting your body,
Speaker:heart,
Speaker:and mind calm and aligned for the day
Speaker:ahead.
Speaker:•Listen to a feel-good podcast or
Speaker:beautiful music (avoid the news like
Speaker:the plague)
Speaker:964 00:29:54,920 --> 00:29:57,560 •Take a moment to journal a little,
Speaker:contemplate,
Speaker:or scribble down some thoughts and
Speaker:impressions
Speaker:•Do a quiet,
Speaker:gentle hobby or take some time to put
Speaker:your living space in order
Speaker:•Have a cup of coffee or tea outside
Speaker:and simply enjoy the sounds,
Speaker:sights,
Speaker:and smells
Speaker:•Try A Deep-Breathing Exercise.
Speaker:•Do A Few Stretches Or A Slow Nature
Speaker:Walk.
Speaker:•Take a moment to really savor your
Speaker:breakfast—don’t do anything else,
Speaker:just enjoy it in the moment If you
Speaker:find you’re stressed about something
Speaker:scheduled for that day,
Speaker:now’s the time to untangle and
Speaker:organize your thoughts.
Speaker:It’ll be much easier for you to come
Speaker:up with creative solutions if you
Speaker:approach the issue with a calm,
Speaker:quiet mind.
Speaker:For emotionally difficult or draining
Speaker:times ahead,
Speaker:you can try visualization - close your
Speaker:eyes and vividly paint a picture in
Speaker:your mind’s eye of how you will meet
Speaker:that challenge.
Speaker:See yourself facing any stressful or
Speaker:difficult moments with alert presence
Speaker:of mind.
Speaker:Play out what you want your responses
Speaker:to be that day before you are in the
Speaker:thick of it and are tempted to simply
Speaker:react to things happening around you.
Speaker:Affirmations and mantras can help,
Speaker:too.
Speaker:For example,
Speaker:“I am a capable and hard-working
Speaker:person,
Speaker:and today I trust myself to face any
Speaker:challenges without losing my composure."
Speaker:Summary.
Speaker:•There is no optimal way to start
Speaker:your morning—the best morning routine
Speaker:is one that fits with your personal
Speaker:values,
Speaker:limitations,
Speaker:and goals.
Speaker:•With a morning routine,
Speaker:you take charge of the day and steer it
Speaker:in the direction you want it to go.
Speaker:Start with one or two tweaks first,
Speaker:rather than changing everything all at
Speaker:once.
Speaker:•Plan your morning the day before and
Speaker:draw up a detailed schedule.
Speaker:•Even if you don’t have a full
Speaker:workout,
Speaker:engage in some form of physical
Speaker:movement to wake up your body.
Speaker:Try stretching,
Speaker:deep breathing,
Speaker:walking,
Speaker:or yoga.
Speaker:•If you do a morning workout,
Speaker:take your time to warm up properly.
Speaker:Morning workouts can set your day up
Speaker:for success.
Speaker:•You don’t have to eat
Speaker:breakfast—fasting in the morning can
Speaker:have incredible health and weight loss
Speaker:benefits.
Speaker:If you choose to have breakfast,
Speaker:though,
Speaker:plan it the night before and go for
Speaker:something small,
Speaker:protein-packed,
Speaker:and convenient.
Speaker:•Finally,
Speaker:don’t rush in the mornings.
Speaker:A solid plan and enough time will
Speaker:ensure you move through your morning
Speaker:routine without chaos or stress.
Speaker:Deliberately factor in quiet time where
Speaker:you journal,
Speaker:plan the day ahead,
Speaker:contemplate,
Speaker:meditate,
Speaker:or simply enjoy breakfast or coffee
Speaker:outside while orienting to the day
Speaker:ahead.
Speaker:•
Speaker:This has been
Speaker:The Health Habit:
Speaker:27 Small Daily Changes for Physical Energy,
Speaker:Mental Peace,
Speaker:and Peak Performance (Mental and Emotional Abundance Book 9) Written by
Speaker:Nick Trenton, narrated by russell newton.
