Master Your Productivity: How to Multiply Your Time | James Laughlin | Skillshare
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Master Your Productivity: How to Multiply Your Time

teacher avatar James Laughlin, High Performance Coach & World Champion

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

    • 1.

      Master Your Productivity: Introduction

      1:00

    • 2.

      Multiply Your Time: Lose the Snooze

      3:37

    • 3.

      Alkalize Your System

      2:03

    • 4.

      Master Your Morning: The Morning Quadrant (TMQ™)

      0:59

    • 5.

      TMQ™ Step 1: Visualise

      4:47

    • 6.

      TMQ™ Step 2: Plan

      5:33

    • 7.

      TMQ™ Step 3: Move

      5:44

    • 8.

      TMQ™ Step 4: Consume

      2:46

    • 9.

      The Habit Loop

      2:44

    • 10.

      The Habit Installation Process: Specificity

      4:26

    • 11.

      The Habit Installation Process: Execution

      3:27

    • 12.

      20X Your Success: The Habit Tracker

      1:45

    • 13.

      Master Your Morning, Master Your Life

      1:26

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About This Class

Master Your Productivity: How to Multiply Your Time

"Productivity is less about what you do with your time. And more about how you run your mind."

In this first of a series of classes, I want to share the morning routine that my clients use to achieve massive success as professional athletes, CEO's and change makers. You are going to learn the habits that will transform your morning and consequently transform your productivity. If you want more time, better results and more joy then this is the class for you.

You need ZERO prior experience, just a desire to be your best self. You will be able to apply the skills in todays course to achieve better health, relationships and a huge advantage in your career.

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TMQ™ - The Morning Quadrant Formula

You are going to learn the exact formula that I share with my high-performance clients. It is an incredibly powerful approach to supercharging your life.

The Habit Installation Process

Too many people quit on themselves when it comes to embracing high-performance habits. Today you're going to learn the secret to installing life-long habits. I take the psychological science and break it into quick and easy chunks so you can hit the ground running.

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Who am I?

My name is James - I'm a High Performance Leadership coach and have worked with hundreds of high performers to get transformational results in their personal and professional lives. I've won seven world championship titles as a musician, made world history by leading an underdog team to world champion victory and I host global leaders in my sold out 5-figure Mastermind. I am also the founder and host of the Life on Purpose podcast where I interview former world leaders, pro athletes and Fortune 200 CEOs. 

I feel that I've developed a bit of knowledge about productivity and high-performance and that's why I've decided to put together this series of Skillshare classes to share my own knowledge in the realm of high performance and hopefully help us all work towards living healthier, more fulfilling and more productive lives.

Meet Your Teacher

Teacher Profile Image

James Laughlin

High Performance Coach & World Champion

Teacher

Hello, I'm James Laughlin. I'm a high Performance Leadership coach and have worked with hundreds of high performers to get transformational results in their personal and professional lives.

I've won seven world championship titles as a musician, made world history by leading an underdog team to world champion victory, host global leaders in my sold out 5-figure Mastermind, host of the Life on Purpose podcast where he interviews former world leaders, pro athletes and Fortune 200 CEOs.

See full profile

Related Skills

Productivity Time Management
Level: All Levels

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Transcripts

1. Master Your Productivity: Introduction: Master your productivity, master your life. As a former seven time world champion on a success coach to CEOs, leaders and high-performers. I'm going to show you in today's session, I just supercharge your productivity. All starts with your morning. I don't want you to have to go away and read handbooks and go into two courses and go to an event to really supercharge your productivity. I want you to walk away from today's session, all the skills and tools so that you can start to develop incredible productivity in your life. I'm going to share the same strategies with you that I do with my one-to-one class. We're going to be looking not losing the snooze, looking at the caffeine hits, I'll be sharing with you my morning quadrant. It's all in today's session, so I hope you enjoy and they've got any questions, please drop them down below and any feedback and reviews are greatly appreciated. I hope you enjoy it. 2. Multiply Your Time: Lose the Snooze: Master your productivity, master your life. Okay, let's start at the beginning. Most of us begin our day in the morning, right. So how does your morning begin? I want you to answer that question. Why does my morning begin? And look at the last week and just write down what happened at the start of your morning. What did you do this week? And study the morning? When did you wake up on what were your first five minutes, 10 minutes? What do they look like? Okay. And next thing I want you to think about as did I hit the snooze button? No. Do you ever hit the snooze button? I want you to lose this news. When you hit the snooze button. What you tell your subconscious mind at that very point is, hey, you dreams, I knew gold don't really matter. Go back to sleep. So we want to get into the habit of when that alarm goes off, we jumped out of bed, literally jump out of bed. Because that tells your subconscious mind that hey, I'm after it, I'm getting after it. I'm excited. Let's go for it. When you hit snooze, it's total opposite. So a couple of tips. One, take your phone if that's your main source of alarm to wake you up, take your phone and put it in the bathroom or put it five meters away from your bed so you physically have to get up and go and switch it off. Here's something I would say is never make decisions from the comfort of your own bed. So if you're going to shoot, I get up-to-date. Shouldn't shouldn't maybe hit the snooze button. Never make that decision from the comfort of your own bed. Any critical decisions. And getting out of bed is a critical decision, right? You've gotta make that once you're out of bed. Otherwise, you're not going to make probably the best decision. So I want you to take that phone implicit somewhere else. And it's incredibly important to pick a time. So some people like to get up at 04:00 AM, others at six others, It's ten AM. I want you to pick your time? And I want you to think about, Okay, how could I create an extra hour of time in my morning? If you get an extra hour of time each morning, that gives you an extra two weeks of life each year. And that's phenomenon, right? So pick your time on, let's say you currently get up at seven, but you want to get up at six. Let's do them bite-size chunks to many of us are super keen. And then we let ourselves dying because we don't follow through. So good currently getting up at seven maybe try 645 for a couple days and then 630 for a couple days and 615, an N6 work back slowly, right? I'm not about, hey, let's make massive global changes right away. I know certainly in my life, you know, as a world champion drummer, if I made big changes, It never ended up working very well in the short-term. But when I made subtle changes and did them consistently at mid world of a difference. So I want you to think about just subtly changing that time Bach and giving yourself that extra hour to really focus. And we're gonna get into the detail and what we want to focus on in that hour. But first things first, pick your time. What's your time going to be? Leave it down in the comments as well. I'd love to know what time you committed to and a time that you know will give you enough space to really set your day up with presence and with focus. So now that you've got that, lose the snooze mentality, let's implement that for this week. Okay, That's, that's your challenge this week is can you get through the week and hit that snooze button each day, right? It's going to become a discipline, is going to become a habit. And to install that habit, we go stuck somewhere. So why not start tomorrow? 3. Alkalize Your System: Master your productivity, master your life, right? Who doesn't love the smell of coffee? First thing in the morning. It's amazing, right? Who's been to Paris and smelt that coffee as you're sitting by the river first thing in the morning, It's just beautiful, right? So many of us enjoy coffee. First thing in the morning is that you, are you one of those people will want you to think about the timing of your coffee. On so many studies have shown that caffeine in some form can be beneficial. But when you wake up and the first thing you consume is coffee, what you're doing is acidifying your system, right? Coffee is acidic. And disease, autoimmune disease, inflammation. It thrives in an acidic step. So if we want to be more productive during the day, we've got to think about our energy levels. So it's better to alkalis our system in the morning. It's going to be beneficial for your immune system, for your energy. So a simple way to do it is to have some hot water with half a lemon squeezed in it, right? That will alkalis your system. So once you've done that, then you can have your coffee, right? But start by alkalis in your system. The first thing that hits your body should be alkaline. Certainly our body really thrives in an alkaline environment. So such a simple little shift, but it's a difficult one because a lot of us are really connected to that experience of coffee first thing in the morning. But I urge you to try it certainly when I shifted gears, I loved coffee. When I shifted, I noticed that I did have more energy. I had more clarity of thought. And when you're trying to be productive, clarity of thought and energy, you want more of that, right? So give it a try. You will feel a little lighter because coffee when you have it in the morning, being acidic does not make you feel light. So I'm going to make you feel wired. But certainly not like there's a little, just a little shift. Try that more and more. 4. Master Your Morning: The Morning Quadrant (TMQ™): Mass, your productivity, master your life. Visualize. One move concerned, that is the morning quadrant. I want us to jump into that. We're going to look at that over the next few sessions here and look at the morning quadrant. And when you look at high-performers, whether they are CEOs, professional athletes, celebrities, whoever you look up to your new, really idolized or you think, you know, they live a high-performance life and they're, they're super productive. I guarantee you they will have structure to the morning. And I've put together this quadrant based on my own life and not of my clients. I work with high performers across all different areas. So I want to share this quadrant with you here in Skillshare. And I know you're going to get incredible results if you implement it. So let's dive in to the first one. 5. TMQ™ Step 1: Visualise: Master your productivity, master your life. So let's say you've got an hour in the morning for you to set your day out. That's what we want to start with trying to carve out an hour of time. So let's split it into four equal blocks. We'll call them quadrants, right? Four equal sections of 15 minutes. This first section, the most important one is visualize it. So incredibly important if you want to be a high performer and maximize your productivity that you master visualization. If you think of the greatest athletes, they often visualize those game winning shots when they're laying in bed at night before they go to sleep. They don't just get on the court and all happens magically. They're visualizing the ICAM that iPhone or Samsung or the laptop that you're sitting on right now watching this, that was once just an idea in someone's imagination, they visualized it. And I firmly believe what you can hold in your head, you can hold in your hand. So in the morning, I want you to think about that first 15 minutes, setting a visual intention for your day and for your life. And that's when you look at productivity or lack of productivity. It's because we get distracted right on, we go off on tangents. When we get centered on a vision, it gives us the focal point. So we're going to use meditation As a really high-performance way to get to the ICAM of increasing our productivity. How do we meditate? Some of us, you know, you might be right into it. Others might be filling, Hey, this is not for me, but I promise you, if you give it a chance and meditation, we'll supercharge your productivity. A lot of the high-performing CEOs and athletes that I worked with, meditation has been a game changer in their productivity. So let's start with a nice simple Transcendental Meditation signs. Not very simple, but it is. So get some white noise, just go to YouTube and type in white noise. Pop it in your headset. So when you get up in the morning, maybe stretch for a minute and find a spot where you can sit up right? And listen to your white noise and set your alarm. Let's start small with two minutes. Two-minute alarm to focus on that white noise and focus on your breath. All right. So diaphragmatic breathing so breathing in through the nose, filling up belly, the belly expand and then your upper chest and let it roll. I just focusing on that for two minutes. If you get distracted and you like, but I started thinking about this and what am I going to eat for breakfast and who's going to feed the dog is more than that is normal. That is what meditation is a byte. And don't try and do meditation to get good at meditation. Think about doing meditation to get good at life and to be more productive, to be more intentional. So start with two minutes and then bring it up to maybe three minutes the next day and five minutes, you want to get up to 15 minutes and beyond. You know, if you've got more than an hour in the morning, go beyond that, I like to go anywhere between 25 and 45 minutes of meditation in the morning. It really helps to centromeres sets that intention lies me to focus and visualize on what my life is about today. And when you're in the middle of meditation, It's also a great opportunity to do some mental visualization of what's today going to look like. What am I going to be like when I interact with people in my household today? How am I going to carry myself on the way to work? How am I going to interact with people around me today? And just take that moment to visualize what today's about. Maybe today's a big day and you've got some big event or a speech or there's some activity on. Take a moment to think about that activity and think about how you're going to show up. That is the 1% mentality. Most people don't take the time to meditate and visualize. When you do that, you set a pathway, a neural pathway allows you to live more presently to list your productivity and increase your focus. That is the first project. That's the first challenge is tomorrow morning, first 15 minutes, set some time aside to get yourself into a meditative state. Keep it simple. Be kind of yourself. Some of you may be expert meditators already, but you're not doing meditation to get good at meditation, you're doing it to become more productive, to become more intentional. So have fun with it. I've got to the point and I worked with some former amazing pro athletes. And for them that transition from athlete to do longer athlete, that's a difficult transition. And meditation has proved incredibly useful for them to get productive about what's next in my life, where am I headed? So I want you to think of it as a tool to help you operate at your best. 6. TMQ™ Step 2: Plan: Master your productivity, master your life. Awesome stuff, so well done. You've got through the whole module, they're on meditating and starting simple meditation does not need to be complex. And there's high level activity. Start small, bite-sized and simple. And then you meditation journey will unfold. And I do lots of different types of meditation. But in today's session we just talked about TM, transcendental meditation. Great place to start. Keep it simple and then you let that journey take you wherever it maybe it's guided meditations. You can, you can decide where it goes. But now let's look at the second part of that morning quadrant, right? And this is all about journaling and planning. Native people. I've sat down and interviewed, know whether that's been for my podcast or the book. Some of them are former world leaders, some of them are Olympians, others are running $1 billion companies. All of them talked about the importance of planning in the morning and journaling what's going on in their life. So let's look at how you can implement those habits in your own life to help double Dine or not productivity. First things first, let's start with gratitude. When we are grateful we cannot be heedful, right? That's a fact. When you're focused on joy, it cannot be focused on anger, right? So the emotional being grateful is an incredible platform to start from the start of the day. Now you might think, oh, but why don't I use that three or four minutes there and do something really productive and send that e-mail. Well, because you're starting from a place of reaction, we want to start from a place of intention. So I want you to take a moment and create space to show gratitude for what's happening in your life, for the people that are in your life, for what you've been blessed to have around you. So you have a journal or a page or on your iPad whatever way you want. And gentle 20 things in the morning that you're grateful for. It could be the bad that you just slept them. It could be your partner. It could be your children, that could be the air that you breathe. Could be that you've got a roof over your head. Could be the amazing breakfast that or which you, after you've done this amazing morning quadrant, take time to join on the things you're grateful for. And some of them may be massive overarching things. Could be your career. Others could be small things like the blue sky. Someday you're going to write the same thing. It's like if you've got kids, you've probably always going to be grateful for them most of the time. You know, if you've got a partner, you've got siblings, you'll be grateful for them. So they will appear lots. But when you've got that attitude of gratitude, you're starting off from a whole different place. You're not reactive. You're very, very intentional. So that's a great habit to get into. Certainly have all the high achievers I've worked with and interviewed. Planning and journaling has been one of the top things that all of them have done in the morning. So get yourself a journal and start tomorrow. Get started. And what I'd love you to do right now is in the comments below, just let me know what you are grateful for right now. I would absolutely love to know. And just the act of writing those things out and sharing those really brings those to life. And it really makes you appreciate it. Because we take so much for granted as humans. We have so many gifts around us, even when times are tough. We've got a lot to be grateful for. So let's get into the habit of being grateful every single morning. Okay, here is a game changer, right? So as part of the second 15 minute morning quadrat, I want you to really write down the three most important outcomes for today, right? So your three most important things that you've gotta do today. And those three things, they have to be needle movers, things that are helping you move towards your vision. So if you had maybe a 12 month vision or a five-year vision of something pretty special. Those three activities you do today should take you a micro step towards completing that. I have a whole success planning method and I'll share that in another lesson here on Skillshare. But part of it is identifying three key items for the year. And then every single day doing something small to work towards those. And it could be as straightforward as one of my major at CMS today is to lift the phone and make that sales call. Another one could be, I've got a lift the phone and Common mum, right? Because one of my big goals is to have this rich, beautiful family life, right? You get to decide what those goals are. But having three clear intentional outcomes every single day, change your focus. And that will allow you to cut it and reduce the noise. And that's where most people, particularly entrepreneurs or people who are high performers, that's where most of them get stuck. They have that shiny object syndrome. Sos, whether jumping from idea to this courses to events, to downloadable PDFs with the secret sauce. Keep it simple. Get focused on what really matters. And every day I have three definitive items. What are your three definitive by CMS today? What are three things you'd like to do today? Finishing off this Skillshare class, one of them for sure. But what else, what else do you have there would be meaningful and will give you a sense of satisfaction and fulfillment at the end of the day. Okay, Awesome. So not you halfway through the morning quadrant, Let's jump into the third quadrant. 7. TMQ™ Step 3: Move: Master your productivity, master your life. Okay, Really well done. You've got the first half of the morning quadrant firing on all cylinders. The visualise the plan now we get into move rightness. The third part of that quadrant is just a little 15 minute block in your morning, and it's all about movement, right? Our physiology can dictate, our temperament. That can dictate, or joy or lack thereof, it can dictate our productivity. So when we have a physiology that strong and vibrant and full of energy, we will have so much more productivity as a benefit I come of that. So when you think about, say, someone who's sad or depressed or filling dine. Often the physiology will reflect that. And the shoulders would be hunched. And there'll be talking maybe much lower. And there had to be done and breathing shallow. And the physiology dictates the thought pattern. And then it's a 100 and get kids to physiology and it's a vicious circle, right? So we need a pattern interrupt and each morning would be lying asleep all night. We need a pattern interrupt to bring that vibrancy back into our life and productivity. People think of these tools and calendars. Yes, we need those things and we'll talk about those. But we need the physiology first. Otherwise, we're not going to be motivated to follow through on those productivity hacks or tools, right? So I want you to think about moving your body every single morning. Now, believe it or not, in the morning, it's a time when you've got that most amount of cortisol in your system. Cortisol is a stress hormone, right? It's there to protect us. The reason we have that in our systems are quite high doses in the morning is because when we were sleeping historically, we are most vulnerable to attack. Let's go back to those thousands of years at times. So nowadays we don't really need all that cortisol because we're not being weakened in the middle of the night by a tiger. Generally, depending on whether a world that you're watching this. If you happen to open by Tiger, please put it in the comments below. I'd love to know. So it's really important to shift that cortisol. And the only way to shift that cortisol is to move. So I want you to cheat and I'm going to tell you you've got to do high-intensity interval training. I'm not going to tell you you've got to do yoga, pilates, but do something that moves your body. And if you can't think, I want you to get resourceful and jump onto YouTube and goal. 10 minute morning worker, 15 minute morning workout. It'll be tons of options. You'll get is grit. You could do a pretty badass yoga session in 15 minutes, I promise you that. So jump on there and see what kind of works for you. Maybe it is a run around the block for 1520 minutes and maybe it is your own, you know, maybe cross better f 45 style training at home. Because as soon as you have to go to the gym, there's friction. And that friction is I've gotta get my gym BIPOC in the beginning, the car or get on the bike. So let's reduce the friction in the morning and do something that helps you move your body. It could be just a deep stretch. And as part of that movement, we want to be getting movement into our lungs and our diaphragm. So breath work is just so vital. I want you to think about do some box breathing. Okay. So box breathing is, it's a technique that was used by the elite armed forces to maintain control of their heart rate, their blood pressure, and their focus so that they can be productive when they really needed to be under pressure, right? So box breathing, I want you to think of a box and we're going to breathe in for four kinds through the nose and hold for four kinds that we're going to let it roll out and breathe out for four kinds and then hold. And what you wanna do is you want to do that 5, 10, 15 times. It doesn't take long, but let's do it one or two times nice, you can experience it. The reason we do this is to get us focused. Reason we do this is to flood our systems with oxygen, which heightens our awareness, which helps with focus and productivity, right? So let's give it a go. So reading in through the nose, 234, hold 234. Let it roll up slowly. 234, hold 234. Big deep breath in through the nose. A lot. Belly, fellows, lungs. 3, 4, and then a whole two, 34 that are rural eye, nice and slowly. 234 and hold again. 234. Okay, relax. Now, that is a simple form of breathing, but it's been proven to reduce blood pressure, reduce heart rate, and to just get you focused on what you need to be focused on right now. So I want you to take that technique and use it in the morning during this third part of the quadrant. But also feel free to use that in other areas of your life where maybe you have some stress. B, if you don't like turbulence and you're on a flight, then maybe do that box breathing, then they they could be direct like to walk into a big meeting or speak in front of 200 people. Do that, reading that, use the breathing that helps set for yourself and reduce your anxiety. Hope that helps, but try and get some deep breath work in every single morning on flood your system with oxygen so that you can be at your most productive. 8. TMQ™ Step 4: Consume: Master your productivity, master your life. Awesome, Well done. We're at the very last part of the morning quadrant, and this is all a white consumed. What do you consume? Don't get too excited. We're not quite up breakfast yet. That first hour, those for 15 minutes slots. Not quite about eating yet. You'll get there soon. But consumption is around. What are you taking in? Your reading the newspaper in the morning? Are you scrolling through social media? Are you checking your email? Those are all different types of consumption. Now when we consume things that make us reactive such as e-mail, because when we're checking email, we're generally reacting to somebody Alice's desires, needs or wants. Or if we're watching the news January, it's not full of positive, uplifting stories, right? Often it's drama and it's negativity that really impacts our subconscious mind. And it's so incredibly important that you protect what goes in first thing in the morning. So I want you to set aside just 15 minutes, the last part of the morning quadrant for consumption. And I want you to think, Okay, What book should I read for 15 minutes? And you might think, what's 15 minutes? That could be a chapter of a book over two weeks. There's a book, right? There's like 2030 books a year, right there. Also you'll think of blink cast. It's a great little app. Go there. And they do overviews of entire books. Just 15 minute blinks, right? So in 15 minutes you get a whole book so you can be reading a book a day. How amazing is that, right? So think about consumption as the what you let into your subconscious mind. And it's up to you. You get to decide if you scroll social media and go down that rabbit hole, or if you read the newspaper and often tragic stories that are on the front pitch, you get to fully decide what goes through that filter. So I'm going to encourage you to create space to read something uplifting. It could be the course that you're doing that's developing your mindset. Read that. It could be a really amazing self-help book. Read that. So think about what's going in and do your best to really control that in the most uplifting way. Neither You've got the morning quadrat time. We're actually going to look at habit installation. I'm going to share with you the habit installation process. This is so critical to installing any habit in your life. And a true high-performers across the world, whether they're global leaders, whether they're athletes, whether they're solo printers, multi-bit in, or they know how this process works. I'm just about to teach you that. Let's have fun. 9. The Habit Loop: Mass, your productivity, master your life. Okay, I know you're incredibly excited to jump in and learn habit installation process. But first, it's important before we try to install a habit or uninstall an old one that we figured out higher habit works. So there's something called the habit loop. What happens is we have a trigger which then activates the behavior. And then we have a reward which said dopamine release in our brain. So a good example, you walk into a hotel lobby, you go to the receptionist, was your washroom I need to go to the toilet. So they direct you over to this washer. You go any open the door, it's pitch black inside. You can't see that should trigger. Can't see that's a trigger like Oh, I'm uncomfortable. Do something. You then reach along the wall and you swipe the wall to try and find the light switch, you hit the light switch, that's your behavior. The light comes on, that's you reward, the dopamine gets released. You can see where you're going. You're not going to trip and fall, scatter somebody might jump out and scary. That effectively is a very simplified version of how habits work. Now by the time you're 35 years of age, about 60, 70% of what you do are automatic behaviors and beliefs. You just automatically are operating almost, almost like a robot right now. That doesn't mean you have to keep all those automatic behaviors or habits as we call them. You can get in and re-install them and update them and upgrade them. So it's important to know that there's what we call a point of automaticity where those habits become automatic. It's like brushing your teeth us in automatic morning behavior and evening behavior. So this morning routine and getting in that morning habit, that's going to take a bit of time. So the University College of London did a study around how long it takes someone to install a new habit. So it takes on average 66 to 67 days to install habit to the point where it's automatic or the point of automaticity. So what we want to think about when we're looking at this morning routine, it's not going to happen today. Week. It must start today and it must continue this week. But I want you to think of the first three weeks. It's going to be a bit challenging, bit messy. Then the next three weeks segment that's going to start to become a little less difficult. And the last three weeks say when you're going to be hitting a rhythm, right? You're gonna be getting into the swing of it. So by day 606067, part of who you are. So really important to just think of it a habit loop. And now the point of automaticity, so you'll have some patients, perhaps some persistence as well. Okay, now let's get in the habit installation process. 11. The Habit Installation Process: Execution: Mass, your productivity, master your life. Okay, so the fourth step in the habit installation process is asking yourself this question, what will cost me if I don't? And then insert your new habit. So what will it cost me if I don't an amazing early morning routine? And I want you to go through what it'll cost you next 5, 10, 15, 20 years, not just this week, next week this year. And cost is not financial necessarily. It could be spiritually. So by sleeping in every day, you're not getting to experience that inner sanctum, that meditation. And by sleeping in every day, I might cost you your health. You're not getting that 15, 20-minute will work every single day. It might cost you opportunities in your career because you're not spending up 15 minutes planning, journaling, and reading. So, right, I will truly cost you most people will skim over this bit and hopefully I'll get to the Hubbard installation, but this is the habit installation, but take your time on an honor it and realized that there are costs to decisions that you make, and there are also costs to the decisions you don't make. So let's make great decisions here. Okay, so let's look at an existing trigger. So what you wanna do is your morning routine. You want it to come after an existing trigger. So saying I would always say after I and certain existing trigger, I will and certainly behavior. So it could be after I brush my teeth, it's an existing thing you do all the time. I will do 20 push-ups if that's your new behavior, right? So in this instance, it could be after I turn off my alarm, I will get up and perform my morning quadrat. That should be simple, but you want to have an existing behavior that triggers the new behavior. So when you do that existing habit, that should trigger for new ones, you're not coming out with this new trigger and trying to figure out how to start the new morning behavior, have something that already happens. I'm not sure, like alarm bell to your subconscious that goes, hey, we're about to start a new behavior. And last but not least, what is my reward? We need a dopamine hit if we want to have that habit loop functioning sustainably. So I want you to figure out what a reward is. So if you do this for 30 days, let's say you did say 21 days, let's make it three weeks. What's your award after three weeks, something you enjoy doing it could be a meal out somewhere, could be a triple way, could be a favorite book you're wanting to buy. And then another award 21 days later after that, and then another awarded that's 66 day mark okay. Of 67 wherever around that time where it's automatic behavior, give yourself a big APIC reward. And that's how the habit installation process works. If you take the time to really focus on that process when installing this morning routine habit or any other habit you want, you're going to see such better results, right? Chances of you following through and keeping this as a sustainable new habit just increased greatly. So how fun with it. If you want to, I'd love you to. Just this part of the project of the class. Hop in the comments, what your habit installation process looks like if you've taken the time to write out and do what we did was copy and paste that in there. I love to see it and support you with it. 12. 20X Your Success: The Habit Tracker: Master your productivity, master your life. So I know you might be thinking, okay, I know that, that point of automaticity, according to the University College of London, takes Romeo 66, 67 days. You know, how do I track that? Well, I want you to use a very simple habit tracker. If you've never used the habit tracker before, it's such a great tool for tracking your ongoing product progress. And you want to be linking day-to-day and building on that, okay. You don't want to break the chin, so I want you just to fill it in or day 1, day 2, day 3, that visual representations of you completing it and constantly building on that shin event That's going to give you encouragement, is going to increase your willpower and it's going to allow you to make that habit automatic. So you want to be getting up to over 60 days of doing it continuously day after day. If you're serious about installing that as a new habit and productivity, yes, we do know that it comes from having a good calendar, having reminders. But productivity actually starts with your morning, right? If you have a poor morning, you're gonna have poor productivity. It's incredibly important that you start to build momentum with your morning. I'm really treat it as a special like reset. You get to reset your life every morning and decide how you're going to hire, going to show up. I really feel your mind, your body, and your spirit every single morning. So I hope this has been helpful that habit tracker is going to be something else to help you stay on track. You could do one on your phone or you can just write one up yourself. Keep it simple. But track that habit installation until you know you've reached the point of automaticity. 13. Master Your Morning, Master Your Life: Master your productivity, master your life. A massive congratulations, well done on getting to the end of today's class. And I just wanna do a quick recap. So at the start, we looked at really losing this news right now and that was where all kickstarted next, really addressing that caffeine hit and looking at what's best for your body first thing in the morning. Then you learned the morning quadrant and what it's like to put up all together. So it's all about taking what you've learned today on implementing and using your knowledge. Now you've got that more scientific knowledge of what a habit loop is. Also looking at the habit installation process and making sure that you don't skip a step because each step compounds on one another so that it builds into this really automatic habit. So I just want to say a massive Weldon and I'm excited for you to really supercharge your productivity on. I'm so fortunate to get to serve you today. I hope you enjoyed it. Please do leave me a reading and reviewed comments. Please just let me know what you enjoyed about it. Let me know what you're going to act on. Comment below with where you're headed with your productivity and be sure to look out for other videos that I put up here, other lessons. And I hope you really enjoyed them wishing you nothing but the best. Go out there and live life on purpose.