Transcripts
1. Welcome: The most productive and
successful people in the entire world all have
a good morning routine. Good morning routine can help
you to be just like them. My name is cheeto Romero. I'm a life coach
and today I'll be teaching you how to make your
perfect morning routine. Throughout the class,
I'll teach you how to make a habit of waking up early and doing
their morning routine and how to make it effortless. I'll teach you how to stay motivated and how
to stay on track. I'll give you ten habits to choose from to make
your morning routine. And it'll tell you
exactly how to do it. You'll learn why morning
routine is so important. How to set up like
good morning routine, how to continue following your morning routine
after you said it had a double your
productivity throughout the day just by using
this morning routine, this class is different
because other than actually teaching
you how to make your morning routine a lawsuit, teach you how to stay
on track with it and how to do it every
single day effortlessly. The reason I'm
teaching this class is because I truly believe that morning routines can make
a huge difference in someone's life because emit a
huge difference in my life. I woke up like around noon and immediately I grabbed my phone and start going through TikTok. Then I'd see if my
friends have messaged me and maybe I call one of them, asked me to make one and
play some video games. After all that, I
went upstairs and had a big bowl of a
nice sugary cereal. And obviously you
can tell that just from the way that I explained
this morning routine, the rest of my day
totally sought because I didn't set
myself up for success. I set myself up for failure. So what I learned and the
first thing I did to kind of turn my life around was to
set a good morning routine. I knew that I wanted
to start exercising, but I didn't know what
time I should do it at. So I started exercising
in the morning. I woke up every single day at 04:00 A.M. started exercising, meditating, or journaling
or taking cold showers, and that's what really got me off on the right
foot for the day. And just by doing that, my grades went up, my
productivity went up. I started looking
better, feeling better. And I just had a
ton of great thing. It's going to be in this class. I want to teach you how to
again, all these things. I promised that if
you take this class, you will come up thankful
if this sounds intriguing, then please join my class and
fall to the first lesson.
2. Morning routine basics: Hey there, I'm happy to
see that you stick around. I'm going to jump straight into the morning routine basis to kind of outline what
a morning routine should be and what it's for. A good morning routine
should be around one to 2 h. It should be something
that you should be able to do every single day
without too much hassle. Morning routines should be
focused and away from people. Morning routines are so
great because you get to have all the time to be
alone and to be focused. So stay off your phone. We don't need your
phone right now. We need to focus on
the task at hand. Phones are useful
for a lot of things, but they're very distracted. We don't want it in the morning. So put your phone away. Point of a good morning routine is to set you up for your work, which should come directly
after your morning routine. For me filming this video
is my work for the day and I've done it directly after
finishing my morning routine. So you can tell that
I'm still fresh. I'm energetic and I feel good because I got completely
set up in the right way. And this way to 100% focused, I haven't even looked at my
notifications on my phone. The only thing I had to
worry about this morning was doing my routine
and now working. And when I'm able to talk
to you, I'm 100% focused. My mind is totally here. I don't even have to
be thinking about other things which is beautiful. And lastly, after awhile, you're gonna be able
to do this routine almost automatically, but like zero effort, this is a point
called automaticity. I'll teach you how to
get to a super fast, super quickly and without
a lot of trouble. In the next lesson, I'm going to teach you how to
make your morning routine a habit and
make it easy to follow.
3. Make it a habit: Okay, so have this are
comprised of three parts. There's the Q, the
response and the reward. You've probably
heard these before, but I'm going to
teach you how to hack each one individually to make it easier to follow and easier to build into a
habit for the queue, you can't really do much because the queue for
a morning routine, It's just you're
waking up, right? So Q is pretty
obvious. You wake up. That's when your
morning routine starts, when you respond. That's like the actual
morning routine. I wanted to make it easy. You can do this by priming your environment
and you can premier environment by just making it easier to follow to
your morning routine. Basically, that just means
having your clothing out. Let's say if you want to go
to the gym and have that as a part of and have that as
part of your morning routine, had her gym clothes out. You want to have the temperature
around room temperature. So it's not super
cool when you get up, make it so it's
easier to actually get up and follow your routine. The easier you make it
to follow your routine, the more likely
you are to do it, and the more likely you are
to follow through week after week for the reward
part of your habit, I want you to
reward yourself for waking up on time as
starting to retune. So we're basically going to make waking up kind of attractive. So we want to do it
because think about it. Think of like how easy it was to get up on Christmas morning
when you were a little kid, you'd even have to think about
not going back to sleep. You knew, upstairs, there's like a bunch of presence under
the Christmas tree. So you just ran straight out
because you knew the reward. So we're gonna give yourself
a reward for waking up. I think probably the best
reward would be food. Just a quick snack, something that's Spicer dopamine makes you feel good, something
that you're really light. Now obviously this could be
like a candy or something, but I recommend
against doing that. What I would do is have like kind of more of a healthy snack, something that's
sweet in nature, but something you
still really like. I personally have this
pre workout drink, which is a little bit sugary, sweet and gets me going,
has some caffeine. And that's motherboard
for waking up. It feels nice. It tastes nice and I'm excited, I'm looking forward to it when
I wake up in the morning. Then also you could try issue, could try including some
form of entertainment into your morning routine
directly after you wake up to make you excited, I would try keeping this kind of entertainment productive. You can go watch a TV
show or something, but I think it'd be a lot better for you if you stay focused and maybe read a book or
try to learning something, maybe like watch a
podcast or something. You can also make them
more attractive by saying out loud the results of
following your morning routine. Personally, I do this
a lot when I'm just stuck in bed and I really
don't want to wake up. I just had to repeat myself. If I do this morning
routine, I will have money. I will have bigger muscles. I had better grades,
bigger muscles, better grades, more money. Alright, let's do it. So you might want to
make a head of time, a script for you
to say out loud, to motivate yourself, to get up. Remind yourself why
you're doing this. There's a reason that you want
to make a morning routine. You know, it's going to make you more productive
and you know, it's going to make you happier. So just repeat that out loud and you won't want
to go back to sleep. Another thing you could try
to do to hack habits is to try habit stacking
habits, ducking. You've probably heard of it. It's just when you take a
habit that you want to add in and you put that on
top of another habit. So e.g. if you want
to have the habit of taking your weight and
with yourself every morning, it would make sense if
you stack that habit on top of the habit of going to the bathroom
after you wake up. It makes sense because they're
both close to each other. So by stacking the
two habits together, you've just combine them and it makes it easier to
follow in the future. Okay, now go watch the
next module right now, where I teach you
some tips and tricks.
4. Tips and tricks: Okay, Welcome to this module where I teach you about
the tips and tricks. If I were you and you're
taking notes right now, I write down a little
note to re-watch this video in the future if you ever start going off track. All right, I want you to
experiment with their routine. Routines aren't really something that are meant to
be set in stone. As humans were like
constantly changing. I bet you're different
than the person you were like a week ago,
maybe a month ago. So make sure that your routine
reflects that it should be somewhat flexible
in a shoe change with you as you
change as a person. My routine is totally
different than how it was a year ago when I first started including
a morning routine. I don't wake up at four anymore. I learned that personally, if I wake up around 530, that's the time I wake
up with the most energy. So just experiment, see what works best for you
and your body. You could also try switching
out some habits that I'll get to later and see which
habits work the best for you. Another tip is to get your alarm clock
away from your bed. Your alarm clock, it's probably your phone
and you probably keep her phone charging on
the nightstand next to you. You don't wanna do that because
we all know what happens. Your phone starts going off. You don't want to get up and
you press the snooze button. At least that's what I
did. And the thing is, is that you're just
so mindless in a moment because you're
still half asleep. You're not even thinking
about turning it off. I remember sometimes
I'd wake up like hours late and I wouldn't even
remember turning off my alarm. So you want to put your phone or alarm clock just
across the room. That way you have to think about waking up, walking to it, turning it off, and then decide, okay, I should start
my morning routine. Do I really want to
get back in bed? Also where you could do is use a nice motivating
alarm clock set. I know it's a little bit funny, but it's a good way to
start your morning. Personally, I start my
morning by my Google Home, say all my affirmations
to kinda can be pumped up and be motivated
to go out and start working. You could do this
too. If you find no alarm sound that
you really like, you can look up tutorials on
YouTube on how to do this. But if there's any motivational speakers that you really like, I like David Goggins a lot, or just in any one that really inspires you to take
a quote from them, clip it, and have that
as your alarm sound. Once you get up, I want you to immediately turn on
all your lights. What this does is that it makes an instant decrease
in your melatonin. You probably heard of
melatonin before is the chemical that makes you feel sleepy and helps you sleep well. Melatonin hates the light. So the moment you
turn on the light in, blind yourself, it wakes you up. That's why when you
go to the bathroom in the middle of the night and
you turn on the lights, it feels like a
flash bang and then you can even go back
to sleep after that. We want to utilize
that for waking up. So immediately after
waking you up, turn on your lights
in your room and you might want to look at
them for a few seconds. Something that I do too
is I also immediately drink my pre workout
like I talked about. And I do like the pre-work out because it's nice and sweet, but it also just has
a ton of caffeine. There's no going
back after that. You might want to
consider doing that, maybe make a coffee for herself and night before
next to your phone. So the moment you wake
up without thinking, just out of habit,
you drink the coffee, you can't go back to
sleep after that. Urine it. Okay, after this module we're going onto the habit section. I'll give you ten
habits that you can choose to add to your
morning routine. Going watch them right now.
5. Cold showers: Hey there, I'm
glad to see you've made it to the habit section. This section is a little bit
different because you don't need to watch all
of these in-order. I know anything about this
section is that I'll go over the pros and cons of
each habit individually. And then after I cover
the pros and cons, I'll give you some
tips on how to implement them the best. I would recommend
at least skimming through all the videos
because some of them you might not find interesting
until you've actually learned about the
benefits of them. But if there's some that
you already know about, you already have your routine or just completely not interested. It's fine. Just skip over the video. In this module, we're going
to talk about cold showers. Now, cold showers or basically just going in the
shower when it's cold. It sounds pretty
simple in concept, but it actually has
a lot of benefits. Here are the pros
are cold showers, increase dopamine receptors, flight 2 h. Basically that means that after you
take a cold shower, you're going to feel
great for like two to 3 h. Whatever you do will
just make you happier. It will lower your stress, is great for your immune system. It energizes you and it strengthens your willpower
because it's hard to do. And by doing hard things
that take a lot of discipline would slowly increase
the amount of willpower. We have another benefit that
a lot of people don't even realize is that they're just
faster with warm showers. Loci I'll spend like ten
to 20 min just in there. I know my sister e.g. spend way too much
time in there, which is just like
a waste of time and it's bad for the water
bill anyway, right? Because it's warm. Showers
are nice and relaxing. You want to stay in there. Cold shower. It's in and out. You don't want to
be in there really. And that might actually
be a good thing if you want to save on time. There are a few notable cons, of course, showering though. The truth is that
cold showers or just like not relaxing at all. I used to really
like cold showering, but now I've just gotten
into the habit of taking regular,
normal warm showers. I've noticed that
showering for me. It's just a time
for self-care and relaxation where I'm able
to let my mind speak. That's why people talk about shower thoughts all the time. When you're in the
shower, your mind is super active because you
have no distractions. Almost all the dei Verbum, bargaining ourselves
with information from your phone or computer. The shower, just kind
of a nice moment Just to let your mind speak. And I enjoy that. If you take a cold shower, your mind's gonna
be in the moment, which is also a good thing. But you're just
not going to have the same experience and you
are not going to be relaxed. And the other thing
is that it really does take a lot of discipline. This is a good and bad thing because I think that
things that take a lot of discipline are good for people who are trying to
increase their discipline. But the thing with
cold showers is that they're so
difficult that if you haven't been leveling
up your willpower, it might be too difficult
to start off with. So I think overall, cooling towers are a really
great way to increase your discipline and give more time for productive
stuff the morning. So I think they're
worth checking out.
6. Exercise: Okay. Morning exercise. Now, I don't know.
You don't need me to tell you that
exercise is good, you already know
that, but doing it in the morning gives
you a lot of benefits. Now this can be in many forms. A lot of people like running in the morning or going
for a morning walk. Personally, I love lifting in the morning just because I'm super focused and no one's around to disturb
me during my set. You might even do some martial arts training in the morning. The pros to do meet in
the morning are one, you get it ensured. That is the first thing you do. Exercise is kind of a
hard habit to implement. But if you do it as the first
thing you do every day, then you're more
likely to do it after a hard day of school or
work, you come home. I think the last thing we wanna do is exercise,
right? Let's be real. So if you do it what you wake up and you're still energized, then you're more
likely to do it. I like putting the important
stuff I have to do with white in the morning because
ensures that I get it done. So if exercise is something
you're struggling with, I would really recommend trying putting it
in your morning. Also great for your mood
throughout the day. Exercise makes you feel good, but if you exercise
in the morning, he'll make you feel good
for the entire day. When I lift in the mornings
and I go to school, I feel more confident. I have my shoulders back in
my chest out and I just, I feel more ready because I already know that I completed one of my biggest
goals for the day. It also treats energizes you. It's a really good
way to wake up. Your mind might already be
awake when your body isn't. So exercise is a great way
to get the blood flowing. And the best part about
having in the morning and my opinion is that there's
zero distractions. If you do it later
in the afternoon, your mind just might be
in different places. You might be thinking about your friends or
that cute girl you saw in class or your
homework in the morning. There's nothing else to focus
on other than exercising. And I think that's really nice. The constant doing it
in the morning though, is that your body has slightly less energy
in the morning, which basically just means
that you won't be able to push yourself as hard
when you work out. And you know, that kinda sucks. I personally feel more
energized in the morning. But there have been
studies that shown that our body and the energy that we store in our body is at lower levels
in the morning. So if you really
want to go all out, it might be a better idea to
save it for the afternoon. Another thing is that
exercise might be really time-consuming and that's
okay for later in the day, but in the morning, in
our morning routine when we want to have a kind of quick so we can move
on to our work. That's not great. When I first started
lifting in the morning, he took me two-and-a-half
hours to finish a workout. Now it's been like a year. It takes me an hour to
finish my workout every day. But that's because
I've optimized it. I've learned how to train better and learn how to train harder. So if you're starting out
exercising for the first time, putting it in your
morning routine, it might take a lot of time. And lastly, if you go too hard, you might be a little bit
fatigued after personally on days where I push really hard
and I helped in the shower. By the time I get out, I'm pretty tired and
I'm ready for a nap. In these cases, you can fix it by just drinking
a coffee or something, but it is something
to take note of. Exercise overall is a
great habit to have. And if you can do it in your
mornings, That's great. I would recommend trying it out.
7. Bed-making: Okay, bed making. I know this one sounds
a little bit specific, but it also applies to
other chores for me. This also applies
if feeding my cats, cleaning the litter, taking
my supplements for you, it could just be waned herself, but it's kinda those chores that we don't really want to do, but we have to get
them done anyway. Any tour like that fits into
this bed making category. But we're going to
talk about bed making specifically for
the pros and cons. The pros of making your bed first thing in the
morning is that it immediately is a small wind and it sets the tone for
the rest of the day. It's kind of a way of saying to yourself that you're not
going to be lazy today. You're gonna be productive,
you're gonna be organized. The research I did for
this shows that it does enhance their productivity
andrew organization. This also means that
you're going to have better work if work
from your room, especially, I think
there's a saying that's like a clean room
as a clean mind. And to a large extent,
I do think that's true. It also makes sure that you
do it every day because your morning routine is
something that you do everyday to hear the cons, it might take up just some unnecessary time
in terms of importance, I think probably making my bed. It's like the least
important thing I do in my entire day. And let's be real. Who actually
wants to make their bed? It's honestly sometimes more productive to focus
on other things. I think a lot of things have the same benefits
as making your bed, but actually gets
stuff done too. When I wake up in the morning, I don't want to focus
on making my bed. I want to go focus on
working out immediately. And to be honest, it might
differ from person to person, but I just like making my bed
after I finished my work. I want to be able to focus
on something first. Here. Look, isn't even me
it right now, for me, it just kinda messes
with my Griffin, gets my mind into a
different headspace where I want it to
be in the morning. But for you and my workout, so it might be worth
keeping it dry. As for other chores, it is kind of nice to
do them in the morning. If you do them in the morning and you don't
have to worry about them for the rest of the day and you can have a clear mind. That's why I actually do
do my habits of feeding my cats and weighing myself in the morning just so I don't
have to worry about it later.
8. Meditation: Okay, meditation, please stick around for this
one. It's pretty important. Now, as I said before, mornings should be for
complete focus in isolation. And the great thing
about meditation is that it trains your focus. So by association, these two things are
perfect to put together. I know meditation is a
little bit out there. You probably heard the word meditation a lot without actually knowing what
it really means. Meditation is basically
just focusing on something that's hard to focus on and trying to keep
your mind on it. Most meditation practices
will help you focus on your breath just
because your breath is really hard to focus on. And if we're able to learn
to focus on your breath, you'll be able to learn
to focus on anything. That's the point. It also has a bunch
of other benefits, like it's good for
your mental health. A bunch of stuff, I'll
get into that later. But the main point is
that it's good for focus. Meditation personally
helped me out a lot. It was one of the words that
I heard people throw out there without actually
thinking how important it was. And everyone hears the word
meditation and they're like, Oh yeah, meditation,
that's good. And then they don't do it. I want you to listen
this a seriously consider giving meditation a chance because it deserves it. I used to be super unfocused
and all over the place. I could never pay
attention at school. When I was working
out in the gym, I would go on my
phone in-between sets and just browse,
take taught scrolling. I could just never focus. And that's when I
started meditating. I learned to be able to focus on stuff that's
actually difficult. I was able to work on different projects,
do better in school. And overall, it just really helped the biggest pro to doing it in the morning
is that it makes sure that it gets done daily. And it also sets the tone
for the rest of the day. It's a way of saying that
you are going to be focused. It's not going to be a day where you're all over the
place on mindful, you will be focused and
you'll be able to learn to understand or thoughts better and kind of detached
from your monkey brain. Oh, you didn't do the
other benefits of meditation and
general meditation is good because it's you
thinking about your thoughts. You're gonna be focusing
on something that's hard to focus on
your breath, e.g. and you'll have to
notice when your mind wanders by thinking about
your thoughts in this way, you become more mindful and in the future when you catch yourself thinking
in a certain way, you can catch yourself
before you act on any thoughts from meditation. I learned that I'm
not my thoughts. A lot of people don't realize that the reason I know I'm not my thoughts is
because I can think about my thoughts and
I can change them. If I were my thoughts, then how could I
think about them? Now I understand
that thoughts are almost like stations on a radio. You can be listening
to one radio that has a certain like Mesa
songs playing. But if you want to switch to
a different radio, you can. If in one moment I'm feeling a certain way that I
don't want to feel. I'll just switch the
way I'm feeling. I got that from meditation. And I do think that
it's truly powerful in this way you get
better mental control and better mental health. And finally, the last pro is that it eliminates
mouth breathing. Mouth breathing is a
big problem on its own. A lot of us do it now. You probably noticed when you
breathe through your mouth, you probably don't think
too much about it, but there are actually a ton
of downsides to your health. I'm not gonna get into it here because that's beyond the
scope of this course. But you just need to
know that it's not good. Meditation teaches
you how to breathe. Now there's no really
any constant meditation. It's a great practice, but
there might be somebody doing it like this
early in the day. You just might want to
do it a different time. Personally, I'm not
really ready to focus on something that hard in the
morning after I wake up, my mind is just kinda still
needing a second to wake up. So if I try to focus really
intently on my breath and just not gonna get
there is pretty hard is not the
right time for me. I tried to meditate in
the morning for awhile, but I actually ended up getting sleepy and falling
asleep while meditating. So that's why personally I
meditate later in the day. But I am thinking of going back. I like having it be
something that I do every single day because
I'm not even going to lie. I've loci been falling off meditation recently and I
need to get back on it. It we're getting started
with meditation. I would recommend
just sticking to around five-minutes for now, don't buy any of the expensive
apps where they charge you a monthly fee to breathe lookup like a video on
YouTube of meditation. Look up five-minute meditation guided tutorial
and listen to it. That's all you need
to get started. I truly recommend that
you try this out.
9. Gratitude: Okay, let me tell
you about gratitude. Gratitude is basically
instant happiness. I know happiness is kinda the
cost of batches out there. It's like a fleeting
emotion that comes sometimes but doesn't
really stay for long. And you don't really
control when it comes. You always control
when you're grateful. When you're grateful,
you're automatically happy. Here. Give me a second
and I'll show you. I want you just to think about something that someone
did for you recently. And you're super grateful for. Maybe someone gave you a gift,
they really appreciated, or they just didn't
action for you or they stood up for you.
Just whatever it is. Think of it. I want you to think
about it for a second. Think about how gratefully war for that person,
for what they did. You see that I just
made you happy. I just made you grateful. You are happy right
now. Isn't that crazy? I took 10 s to make you
happy and it just worked. You can control
that at any moment and I think it's a perfect
thing to do in the morning. The research shows that it really is great for
your mental health. The way you do it
is super simple. You grab a piece of
paper or a journal. That's what I use. It's
usually better if you do this writing
instead of typing. And then you simply write down, I am grateful for x because y. So let's say I write down, I'm grateful for my
dad because my dad bought me gum yesterday
and my dad knows that I like gum and he
didn't even ask me simply by doing that and maybe
writing like five to ten. You'll feel grateful
and for the rest of the day you'll have
improved mental health. The pros to doing this morning
is that you get started in a positive mood on the right
foot By having any routine. It also makes sure
that you always do it. And it's nice to include
in your morning routine because it's super quick to do. It takes less than five-minutes. Usually, the cons to gratitude, at least doing it
in the morning, is that personally it's kinda
the same with meditation. I just like doing it before bed. My mind isn't really ready
for that type of stuff in the morning and I'd
rather just go workout. I personally like to journal and do that kinda
stuff before bed. And you might do
gratitude is something that's pretty unknown and not a lot of people
talk about it. I think it's something
worth checking out. So you might consider it.
10. Reading: Okay, So reading in the morning, obviously breeding is
a good habit to have, but what are the pros of
doing it in the morning? Well, if you do it
in the morning, it can motivate you
and inspire you. By reason. That's
truly inspirational. You'll know what to
look for in the day. And also there are some books
that work really well by reading them in the morning and trying to apply them
throughout the day. A lot of people read
books the wrong way. Most people read through
a non-fiction book, just cover to cover meeting a few days
and just kinda binge. That's what I used to do.
But here's the thing. What do you actually
learn and have read the entire book
to get like nothing. Maybe you remember a quote, you don't remember most of it. It was just for pleasure. You didn't actually
get anything. The way books are meant to be
read is your mentor read a little bit and then apply what you've learned
throughout the day. Take one of my favorite books, How to Win Friends
and Influence People. This book is great, but
if you were to read it, cover to cover, you probably
wouldn't get very much. What I do is I read
a chapter, right? And you learn about
the principal. So let's say let's go
to a random chapter. This is principle number
five in this section, six ways to make
people like you. I read through the
chapter is a few pages. It says Principle Five, talk in terms of the
other person's interests. Okay? Now, I go out into the day talking about
other people's interests. And I learned this principle through practice and repetition. You can learn stuff by reading, but then you need to apply it, and that's how you remember it. This practice is a powerful one. And another nice thing about having it in the morning is that you get to choose how long you want to do it
for your routine. Because you get to
choose when you put up a book and
when you put it down. So if you have more
time into routine, you can do like 30 min
to an hour anyway, last time we can do
just like five-minutes. The columns though, are that a good book is honestly
kind of hard to put down. I love how to Win Friends and Influence People and
I love the author. The way that he writes
is just so nice. So if I had to read
only a chapter, I might feel like
wanting to read more. It is also a form of entertainment
in a way which kind of sucks if you do entertainment before
you do something hard, like working, which is what
we wanna do after this, it will make the work more
difficult by contrast. And personally, I
actually read before bed, I know I just went off
about how important it is to use the principles
you've learned in books. But I still do that. What I do is every before bed, I take notes and then I use the notes the next
day in the morning. I think there might be a
better way to go about it. And it's also just the
same thing in the morning. My mind isn't always
as awake, right? I like to read before bed because it gets me to calm down. It's a nice night-time routine, I think, but it could also
work in your morning routine. So it really depends. It might be worth checking out.
11. Stretching: Alright, morning stretching. I don't really need to explain
to you what stretching is, so we'll get straight
into the pros. It wakes you up, it improves your physical performance
throughout the entire day, especially in martial arts, which is important for me
because that's what I do. It decreases your
risk of injuries, which is also important
for me because they left, it improves your posture,
you relieve stress. And a huge thing is that
you're the most tense you are in the entire day
right after waking up. To me, it doesn't really make a lot of sense to stretch before bed because a lot of the benefits of
stretching our immediate. So if you feel nice and
flexible after stretching, You'll feel it for like an
hour before you go to bed. Doesn't really matter. If you stretch right in the
morning and you'll feel the benefits throughout
the entire day. So I think it's a
great time to do it. The constant doing it in the morning is that if you
don't exercise in the morning, it might feel a little
bit out of place. Exercises, stretching
kinda go together. Some forms of stretching exercises like yoga
and stuff like that. So if you exercise
in the afternoon, but you stretch in the morning, it might actually make
more sense to move the stretching to the
afternoon exercise. It also just might take up too
much time in your morning, which is something to
consider personally. I like to stretch right
after working out. So I'll finish my lifting
routine and then I'll do about five to 10 min of
my stretching routine. This to me makes the most sense and it might make the
most sense for you. So if you exercise
in the morning, I would really recommend
adding this onto what you do.
12. Journaling: Journaling is a
pretty wide array of things that you can do. This can be either
prompted or not. There's a few things that
you can journal about. I think journaling about your goals to understand
that better is really good. You could also write about your current
thoughts to increase your mindfulness and how much you are aware of her thoughts. If you write about your goals, don't know specifically
what to work to every single day and what to
do in that day specifically, you can also go over your
schedule like this too. I've also heard of
some people who do some journaling right
after they wake up, they dream about their dreams. I haven't done that personally, but I heard that
it's pretty good. The benefits of doing journaling in the
morning is that it makes growth and progress one of
the forefront of your day. This in your mind
makes it obvious that your life right now is
about making progress. And it makes achieving goal is the primary goal for the day by having it be the
first thing you do. Obviously, it also increases your mindfulness and makes
your mental health better. It really inspires me when
I turn on the morning because I'm reinvigorated
by reviewing my goals. The cons are that
it's time-consuming. In my opinion, a
lot of people are able to journal for
just five or 10 min. I only really get into a flow
state like 10 min into it. And if that's when I stop it, then all the really good
stuff one actually come. But it might be
different for you. So it might be
worth checking out. And also personally, like a bunch of other things
I've mentioned in my mind, just really isn't
awake at this point. I prefer journaling
late at night. It's part of my
night-time routine that just helps you wind down, review my goals, understand
my thoughts better. It's just a better time for me and it might be a
better time for you.
13. Project Intro: Okay, this is our project intro. Basically that just means
we're actually going to have you make your
morning routine. Now, look over the
previous segments where I give you ten
habits to choose from. Obviously you can
choose some other ones, but I think these ones
would really be worth incorporating into your
routine out of these habits, choose however when you want, but keep in mind that
you want to keep this at most around 2 h
and at least one. You also want to include time that you spend in the
bathroom getting ready, made sure to use a
realistic amount of time that you're
going to spend on each edge, on each action. If you're in doubt,
just give yourself more time than you
think you'll need. Your future self will thank you. It's better to have too much
time and too little time. And remember, we can
always add in more. You can change up the
schedule as you go. Remember, I used to work
two-and-a-half hours a day. Now I only work out one. Your morning routine
will adapt as you adapt, as you need to
change it and we'll find little things you
can do that as well. This is just a rough draft. In other words, just
keep it realistic. You can make it more intense and add in more things
as you go along. Now as an example for you, I'm going to give you my
morning routine that I am going to start
implementing at 05:30, I will wake up and
go to the bathroom. And when myself at 05:40, I will have my pre workout while reading a
chapter of my book. Then as six, I will
lift weights at seven, I will do my stretching
routine. At 07:10. I'll grab my protein shape that I made the
night before out of the fridge injury fat while getting ready
in the bathroom, basically just shower, brush
my teeth, shaved, et cetera. There's also includes
a cold shower, which I'm going to
bring back into my morning routine as 735, come back into my room, get dressed, put
on my accessories, spreads from Cologne
and feed my cats as 745 I'll make my younger sister is launched for her
to go to school. And at 07:55, I'll have around five-minutes for some
nice gratitude meditation. Now you probably noticed that my routine is
two-and-a-half hours, even though I told you
only two go for two max. And there's a reason I've had my morning routine
for a year now. I'm at the point
where I can start adding in more things
and making it longer. But for your first
morning routine, I would not recommend
that at all. Keep it simple. Keep it one to 2 h. Yours does not need to be
as complex as mine. Okay, now I'm going to
choose all your habits, get everything in a specific
order that you want it, and write it all down
in your notes app. Your notes app specifically on your phone that you can
reference it every day. And once you're done
writing it down, please submit it under the
projects category you want. You can also go under
the Projects tab, and I have a little bit more
of a detailed description on how to write your morning
routine once you're done doing that and
you've submitted it, move on to our final lessons.
15. Make a bedtime routine: Now you probably
haven't thought of it, but making a bedtime routine is super important to making
a morning routine. To wake up feeling
energized and good, you need to get enough sleep. And the best way to
get enough sleep is by having a good
bedtime routine. It just increases the
likelihood that you actually stick to
this morning routine. Remember our good
morning routine starts with a good net
roots and your night routine does not need to be as specific as this
morning briefing. In fact, I wouldn't
even write it down, but they're just a few things
that I want you to take note of to make sure you
implement next time, like an hour before
you go to sleep, you got to turn off the blue
light before we go to sleep. You might remember when we were talking about melatonin earlier and how turning on lights
immediately wakes you up. That's because blue light
is awful for melatonin, which is Greek for waking up, but terrible for what you're
trying to go to sleep. This basically just means that
you want to stay away from screens for like an hour or
two before you go to bed. If you're not gonna do
that, which let's be real. No one actually does
not even I do that. Then at least turn
on the option on your phone and schedule
a time for your phone to turn off the blue light and have it sat for like 2 h
before you go to sleep. This is what I do. It just takes the blue light and
make it orange light. You know, it's
still isn't great, but it's a lot better
and you're going to feel more sleep by the time
you're ready to go to bed. Personally, I also take
a melatonin supplements, so I really feel sleepy
when it's around time. Another small thing
you could do is to avoid big meals or drinks. If you drink big drinks,
then you guessed it. You had to wake up
in the middle of the night to go to the bathroom. And that messes with your sleep. You won't want to wake up for your morning routine after that, it'll be too tired around 30 min before you
plan to go to sleep, start winding down, turning all your lights off and
taken away all electronics. This is we're
personally, I meditate. It's a really good time
for me to sing with journaling, especially
with meditation. Breathing practices
are really nice before bed because it slows your
heart rate and gets you ready. Lastly, you want to make it kinda cold before
you go to sleep. If you can put a schedule
on your AC and heating, then make it warm
when you wake up, at least room temperature and
cold when you go to sleep. There's been studies that
shown that when you go to sleep cold underneath
them blankets, it helps you go to sleep. It helps to go to school faster and again, more quality sleep. And if you go to sleep
at a higher temperature, if you're interested in improving your sleep
so he can wake up feeling better than I would
recommend why we sleep. By Matthew Walker,
he's a neuroscientist. He knows what he's
talking about. I would recommend that one.
16. Conclusion: You've made it this
far. Good job. You learned how to make
a morning routine. You learn which habits are the best for your
morning routine. You actually wrote down your routine that you're
now going to follow every single day and posted it under the
projects category. And you learn how to make
it a routine, a habit. You now know how to go to sleep earlier and
get better sleep, as well as how to stay motivated throughout that journey of
trying your morning routine, because you've made
it this far, you should feel proud of yourself. Now, many people out there have a good morning routine
like you just have and is going to help
you succeed and be super productive
when you go to work. Now, all you have to do is actually implement the routine. You got this. If you struggle
with your routine and you keep sleeping in, then go back to the habit video, the staying motivated video, and the bedtime routine video. Never lose sight
of how much you'll be able to achieve
in the morning, just with this routine,
you've got this.
Cheeto Romero, Life Coach
