Whether it’s waking up each morning to check email or going out for a jog as soon as the alarm rings, we all have morning routines that we follow. But what if you could optimize what you do in the first 60-90 minutes of your day and get better results in your life? High achievers including billionaires, world-class athletes, musicians and others have specific morning routines they follow which prime them for success.
I began optimizing my routine over a year ago after reading the work of Tim Ferriss. The results have been incredible. I’ve never been more driven and focused. Most importantly, I’ve never felt more calm and happy. In the last 6 months, I’ve made more progress toward my goals than I have in the past 6 years. I don’t share this to impress you, but merely to show you the impact that optimizing your morning routine can have on your life.
Here is what the first 60-90 minutes of my day look like
5-10 Repetitions of Something
I do 5-10 pushups immediately upon waking. This removes any grogginess and pumps blood to the brain. Pushups work for me but some people choose to walk outside. The key is to get moving.
Take a Hot and Cold Shower
After I’ve moved, I hop in the shower and turn the water to the hottest setting I can handle without burning my skin of course. During this time, I’ll do a short breathing exercise for five minutes. It goes like this… four short breaths in through the nose and four short exhales out through the mouth. Next, I step away from the shower head and apply soap and shampoo. After, I turn the water to the COLDEST setting and rinse off for about 30-60 seconds. After this, I’m fully alert and ready to tackle the day!
Next, I’ll go into the kitchen and make a Keto Shake. Over the past few months, I’ve lost a ton of body fat following a keto (ketogenic) diet. This is the shake that’s helped me stick to my diet because it’s super easy to make.
Here’s how to make this concoction:
Take a protein shaker cup and fill it with 4 oz. Heavy whipping cream, 12 oz. Unsweetened Almond Milk, 1 Tablespoon MCT Oil and 1 scoop of Whey Protein Powder. Shake that bad boy up and chug it. That’s it!
This is something I just started experimenting with after listening to Tony Robbins’ Hour of Power. On my way to work, I’ll repeat incantations OUT LOUD. Incantations are like a mantra that you say to yourself over and over. The key is to say it out loud and create a rhythm so it becomes internalized and a part of your belief system.
My current incantation is, “Every day in every way, I’m getting wealthier and wealthier.” If you’re already on the road, why not try it? It doesn’t take any more effort or time.
Once I arrive to work ( a local coffee shop around town), I’ll park and meditate in my car for 10-20 minutes. I’ve spoken of meditation before in my interview with Landon Donovan. Meditation has single-handedly helped decrease my anxiety and provide a sense of zen in my life. It helps me stay focused on my most important tasks when shit hits the fan.
I’m currently listening to a guided meditation from Tara Brach. Headspace is also a great free app to start learning how to do this. Remember, the key is not to “empty your mind” but to become aware of your thoughts and bring your focus back to one thing.
5 Minute Journal
After meditating, I crack open the 5 Minute Journal. It’s a simple book that helps set the tone for the day. I fill out prompts designed to cultivate gratitude and focus. I’m currently experimenting with the app, but I’ve used the book in the past to good results.
That’s it! That’s the formula that I’ve used to set the tone for the day. I encourage you to try it for yourself.
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