Transcripts
1. Morning Routine Course Outline: Have you ever had mornings
where all you wanted to do is sleep or mornings where you
first check your e-mail, read about work
problems and instantly lose all your energy and
motivation for the day. Or IU frequently in
the morning rush, you wake up, skip
breakfast and go to work. Thinking that in work you'll drink your coffee
and start your day. The problem with all
of these examples is that you start your
day in a reactive mode. You are not in control. You are at the mercy of what
the date throws at you. What if I told you there's
a way that you can wake up and feel motivated and
energized about the day. And that you could start
every day in a good mood. Imagine that you felt
relaxed, confident, and ready to tackle any
challenges that came your way. And all this required was
one technique that worked as a shortcut to boosting your energy and
improving your mood. Sounds hard to believe. Well, I used to be skeptical as well, but there is a way that
you can directly impact your energy levels right
after you wake up. There is a sequence of actions that you can take that will massively boost your energy
levels throughout your day. I am talking about using first 60 to 90 minutes to energize yourself and
prepare yourself for today. You can do this with a
powerful morning routine. If you investigate the
lives of successful people, you will notice a
common element. All of these people have a powerful morning routine
that doesn't involve sleeping, in checking social media or
being in a massive rush. They take certain actions
that booster energy levels, which unlocks their potential
to a super productive day. In this course, I have
analyzed patterns of successful people
and I will reveal proven morning
routings that will help you improve your mood
and boost your energy. I will share with you simple
but powerful activities that are scientifically
proven to impact on your body and mind
and set you up for a productive day and an
overall positive attitude. Because I believe that
a powerful morning routine will set a strong
foundation for success. Take action and
join this course. We will tweak your
morning routine so that you become productive and
positive in your day. To start, I'm going to
ask you a question. What is your current
morning routine? Have a think about it. Because humans are
creatures of habit. And your morning routine
is made up of actions that you are doing over and
over again to start your day. Now this could be waking up and checking your e-mail
or checking Facebook. It could be watching the news or a TV show while
preparing breakfast. Or maybe you are skipping
breakfast and just drinking coffee or sleeping in
as much as possible. The truth is, not
all morning routines are equal in value. And the goal of
this training is to tweak your morning
so that you add activities that will boost your energy and
motivation in your day. There are three
essential elements of creating a new powerful
morning routine. And that is the structure
of this course. In the first section
of this training, you will learn the best
way to wake up your body. These are activities
that help you start your day feeling
fresh and energized. In the second section, you will learn how to wake
up your mind and motivate yourself or positive action
throughout your day. And in the last section, you will draft your
ideal morning routine and turn it into a habit so that every day you feel energized and
ready for success. Let's start this
training by going over a few key issues about
waking up in the morning.
2. Should you Wake Up at 5AM: lately, I have the feeling that the trend has started about waking up early and being ultra productive were given examples of famous people throughout history. Put her up at three AM or four AM, like Apple CEO Tim Cook, who gets up at 3:45 a.m. Or Scott Adams, the creator off Dilbert. He wakes up at four AM and many people believe that to be productive you have tow wake up earlier. But honestly, waking up at four AM in the morning is not for everyone. These articles and experts arguing this point are forgetting one of the most relevant issues, and that is your body clock. Body clocks are rial for some, getting up early in the morning and working hard works best. But for others, getting up in the morning is pure torture. If you are a night person who gets up early, you could unconsciously be sabotaging your most productive hours off the day. The reality is that if you fight against your body clock, you will eventually lose. Here's my take on this. We all have 24 hours in the day for some. The day starts at four AM and for others, ADM. But all of us have a morning routine that sets us up for today. If you get your routine right, you will start your day productively and work towards achieving your goals. As any successful person will tell you, it doesn't matter when you do the work as long as it gets done. Simply getting up earlier will not on its own, make you more productive. It's what you do with your waking hours that counts.
3. Biggest Morning Mistake: before we go into the details of a successful morning routine, let's review a single action that will get you started in the wrong direction. I like to call this the biggest morning energy waster, and it is hitting the snooze button. I think this is the worst way to start your day. It subconsciously tells you that you don't want to get up and you want to stay in bed. But here is something you should be aware off. According Toa one survey, more than one in three adults press the snooze button three times before getting up in the morning, and more than half off bottles in the twenties and early thirties say that they hit the snooze button every morning. But there is a bigger negative effect that you may not be aware off. Your alarm wakes you up. Your sleep cycle has ended, and it is time for you to get up, but you are not ready to get up. You feel tired, so you hit the snooze button. After despues button, you try to go back to sleep. You're putting yourself back into sleep mode, so you are starting another sleep cycle, then 10 minutes later, the alarm wakes you up again, but this time it doesn't wake you up at the end of the sleep cycle. It wakes you in the middle off, starting the next sleep cycle, so the result is that you will feel more foggy, sleepy and disoriented. If you hit the snooze button again, the extra 10 minutes doesn't help. It's just a repeat off the bad cycle. It is the worst start to a day. So what's the solution? Well, simple. Get out of bed. You may feel tired at first, but that feeling will quickly pass and you will be doing yourself a favor after everything that I have mentioned in this lesson, if you're still having trouble getting up, then just put your alarm on the other side of the room. The ring zone will force you to get up and turn off your alarm. You will be grateful when you eliminate the snooze button routine and just get up
4. Wake Up your Body: in the morning. You have just finished sleeping, and the last thing you want is to jump out of bed and start your day. If you're like most people, then you'd rather sleep a little longer. But that has consequences. It reduces your energy levels. The best way is to get up once the alarm rings. But there are certain steps that you can take that will quickly wake your body up and rejuvenate you for the entire day. And in this lesson, I want to talk about the best routing toe. Wake up your body. The first step to take when you wake up is to drink half a liter of water 70% off. Your body is made up of water, so it's essential to give it fresh and topped up with water to keep the body working properly in the morning. After sleeping for 6 to 8 hours, your body needs water to wake you up and boost your energy. Here's an interesting fact about drinking water. There are certain studies that suggest drinking water on an empty stomach can help in keeping you slim. In fact, Japan has one of the lowest obesity rates in the world under closer investigation, it has been founded. Japanese women wake up and instantly throwing water. It is actually a form of water treatment that's scientifically proven to help remedy a number of body disorders. For these reasons, I suggest you try to drink half a liter of water before you do anything. This might sound easy to do, but you have to prepare for this water habit for me personally. When I try to develop this habit, I actually had to buy bottled water and leave it next to my bed. Then I would wake up and have the water already there and waiting for me. You will have to plan on easy way to make sure that you develop this water drinking habit. The second step that works really well for waking your body is to exercise. So what do I mean by exercise? Well, this step is up to youth to decide. For some people, this means going to the gym for 30 to 60 minutes. If this works for you, then great. But exercise in the morning can be something simpler as well by exercise. I am referring to doing any type of physical movement for 20 to 40 minutes. This good involved going for a run or even a walk. It is any activity that will move you. Exercise is a vital step off the morning routine because it influences your moat. In fact, research has significant evidence to prove that exercise works as an anti person. So if you can exercise in the morning, you're directly improving your mood and will be setting yourself up to be more capable off tackling your day ahead with a clearer thinking mind, you will be naturally more positive and capable off overcoming any problems that may occur in your day. The third step after your excites is to eat a healthy first meal. I'm sure you have already heard the saying. Breakfast is the most important meal off the day. Your breakfast fits your energy levels for today. Eat healthy and you will feel better. Many studies have actually linked eating breakfast to good health, including better memory and concentration. Avoid junk foods and fatty foods that tire you out. Don't eat sweets, chocolate donuts. Instead, focus on fruits, veggies or high protein foods. Don't skip breakfast. Skip it and you are in danger of having a day ruled by sugar. Not only are you more likely to overeat on your next meal, which could be linked to gaining weight, but you put yourself at risk of a day filled with cravings, especially sugar cravings and processed foods. If you eat a full and healthy meal in the morning that doesn't contain processed sugars, you will have more energy. Wanting. That I avoid in the morning is chocolate. I found a chocolate bars or any sweets right after breakfast are a serious mood killer. So I stick to my meal and a cup of coffee and start my day. So how do you start this? How do you adapt this morning habit without reverting back to your old habits? The reality is that we only do things that we first see in our minds, and all of your ideas and actions originated in your thoughts. I suggest that you clearly plan out your routine and visualize going through it. Visualizing on action will lead to you actually doing the action, but also you want to make this new morning routine as easy as possible for you. So I suggest you plan everything in advance for me. I have a bottle of water beside my bed for the exercise. If I am going to go to the gym that I make sure to pack my gym bag tonight before for my healthy meal. I have a couple of breakfast options, so I already know at night what I am going to eat in the morning. This makes it easier for me because I get up in the morning and I just go through my routine. After the routine, I feel strong, optimistic and charged up in summary here. The steps I want you to take toe, wake up your body, drink half a liter of water As soon as you wake up, this will refresh your body. Do your exercise session after your water. This will work as it boosts your mood and motivation. Eat a healthy first meal, no chocolates and no sweets. And no junk food off any kind. Follow this and this will help you started a fresh and full of energy
5. Wake Up your Mind - Part 1: Now that we have gone through the steps involved in waking up your body, it's time to focus on your mind. In this lesson, I will teach you techniques that you can apply to refocus your daily actions and ensure that you get closer to your goals. I will cover for activities that you can use for this. Now you do not have to do all of these activities, but I suggest that you try an activity or two for 30 days and then try a different set of activities. I recommend that you spend from 10 to 20 minutes on this. The purpose of these activities is to refocus yourself onto your personal goals so that you don't lose, struck and continue on autopilot in your life, but are constantly thinking about your goals and how you will achieve them. Just like exercise will prepare you to be more physically fit for today. Mental exercise. I will prepare you to be mentally fit and motivated throughout your day. The first activity is to write down your goals. Everyone has goals and dreams. They think of them all the time. But these goals are in your mind. On Lee, you'll think about them, then Goto work. Life goes on and it can be months before you again start to seriously think about your goals. Now. Some people on Lee review their goals once a year on New Year's Day. It isn't enough, and I actually suggest that it is not enough to have your goals stored in your head. I am suggesting that you regularly write them down and review them. The act off. Writing your goals down on a piece of paper has the effect off you knowing exactly what your goal is. It is no longer some vague goal in your head, but a clear and precise written down goal. And in this activity you should write down your goals daily, read them and then think about how you can achieve them. It's like a daily review session. Here are the exact steps you need to take right your goal on a small piece of paper in the morning. Read your goal and visualized as if you have already achieved it. Try to imagine how you would feel and what would you do once you achieved your golf? You can do this during your morning cup of coffee this exercise is actually based on a short audio by Earl 19 Gail. It's called the greatest secret. It is free to watch on YouTube, so I would highly recommend you do a search and listen to it online. So to summarize, write down your goals on a piece of paper and visualize your goals. This'll is actually related to the next activity, which is visual ization. Do not underestimate this technique. All activities or goals first start in the mind before they turn into a reality. The power off visualization has been proven on countless occasions. Here's an interesting study from the University of Chicago. A group of people were split into three groups. Each group was tested on how many free throws they could make. After this, the researcher had the first group practice free throws every day for an hour. The second group just visualized themselves making free throws, and the third group did nothing. After 30 days, all groups were tested again. Here's what they found out. The first group improved by 24%. The second group improved by 23% without touching a basketball, and the third group did not improve, which was expected. These are very promising results about the power off visualization and the power off improvement by simply imagining something in your mind. Here's how to do your visualization session. You need to involve sight, sound and feeling to really gain from the benefits. And you need to visualize everything through your own eyes as if you are actually there and always make sure to ask yourself, How do you feel having already achieved your goal? The whole purpose of visualization is to simulate the feeling off success, and these guidelines will help make your visualization session more effective.
6. Wake Up your Mind - Part 2: the next activity, which I highly recommend, is meditation. Meditation is different than visualization short. You find a quiet space and relax with your eyes closed. But visualization is more active, and you have to create the results you want. However, meditation is more. Relax, ation based, and you just relax and calm your mind. One reason in particular you should try this is that it actually gives you more energy. That's because a short, 10 minute meditation session will release endorphins into your body, and that will have the effect of boosting your energy so you'll feel more awake and alert after decision. You'll also be surprised how much focus you gain from sitting down and meditating. I've been able to maximize my productivity because morning meditation gives me so much direction and clarity. Also, it can reduce anxiety, improve concentration and help dial down the obnoxious, chattering thoughts that take up space in your brain. Now distractive ity requires practice. It may be difficult to start this rooting, but the reality is that most people say they don't meditate because they I don't have time or they don't know how, and I can understand that this feels counterintuitive. to become productive here to sit in a placed for 10 20 minutes and not actually do anything . But you need to trust me on this. Force yourself to do it, and you'll soon notice the benefits from a short 10 minute session. If you are just starting out with meditation, there is a way to make the meditation session easier. I recommend you try been Orio Beats by Noro. Beats are two different frequencies played into the right and left ears. This combination of two separate frequencies are perceived as a slow beat, and Binaural beats is a technology that can induce the same brain wave state as meditation By simply listening to certain sounds for meditative purposes, they actually provide an easy shortcut into the meditative state. So if you are new to meditation than by Norio, beats are the best way to start and they are free. Just go to YouTube and do a search for bin Orio beats. I would suggest you find a 10 minute file or 20 minutes file, and that will be enough to help clear her mind and develop your focus in the morning routine. The next activity that I want to recommend is you read something inspirational or motivational for 30 to 60 minutes in the morning. So instead of reading the newspaper or watching the news, which by default are negative and will put you in a low mental state, reading something inspirational will help in raising your mood and setting a better tone for today. Alternatively, you may want to educate yourself in a chosen field. You can increase your knowledge by reading material from your field, and this will relax you and grow your knowledge Over time. Brian Tracy says to get up and read for one hour in your field every day. This will improve your knowledge, and you will grow in your area. So you have just learned four activities, which I believe are the most effective in awakening your mind and giving you focus for today. They may seem simple, but over time they have compounding positive effects. In the next lesson, I'll talk about how to make sure that you add these activities into your new morning routine.
7. How to Plan your Morning Routine: in this lesson. I want to go over a couple of ways that you can incorporate the morning routine into your life. What I want to avoid is this typical scenario. You decide to make a huge change in your life. Then one week later, you realize you haven't been doing your morning routine, but instead you have been doing what you always do. This is a common situation. Old habits work like gravity. They will try to pull you in. Doing your morning routine. Once or twice will not be sufficient. You need to work harder to develop your new morning routine. There is a nice quote by Zig Ziglar. People often say that motivation doesn't lost well. Neither does baiting. That's why we recommend it daily. The same applies to your morning routine. Do it once and you may feel great, but the effects wear off after time for maximum results. You will need to do this habit for most of your time, I say most because there are certain occasions holidays, birthday parties, after which you will be unable to do this habit. But you want to reach a stage that in the absence off these occasions by default, you are resorting to your new morning habit. In other words, your morning habit becomes automatic. I say automatic, because most actions are automatic and unconscious. But to change your habit, you need to become aware of them. For that reason. In the first lesson, I asked you to have a think about your current morning routine. Your current warning routing is the starting point. To change it, you have to plan out exactly the new morning routine. Then you have to consciously adapt to the new actions until the new actions become your default actions. As I have already mentioned, one way to improve your odds of getting started with your new powerful routine is to visualize it. What you see in your mind first has a greater chance off turning into action, but also planning the routing in advance will help you. For that reason, you should write down the routing in detail. You're planning it because you want to remove all potential excuses for skipping the morning routine. So if you plan to go to the gym, pack your gym bug the night before. If you want to drink half a liter of water prepared a bottle and put it in a convenient place. If you plan to drink coffee and visualize your goals, then take whatever steps are necessary so that in the morning you don't waste time. Just get toe work going through your morning routine. Try it for a least one month. It takes 30 days to form a new habit. It may be difficult to start, but the boosting energy and positivity will make it worth your efforts. And now it's time for you to create your own personal morning routine. Use the information from this training and create a routine that you find interesting. It should be between 60 to 90 minutes long. All the activities I have shown you in this training are proven toe work, but each person is unique, so there's no one best morning routine. Treat this course as a framework for effective morning habits and try and see which activities work best for you. After all, your morning routine must be something that you enjoy doing regularly. I hope you found this training interesting, and I wish you all the best in devising the best morning routine.
Tom Wiztek, Marketing and Recruitment Specialist
