The morning routine. Follow this quick morning routine and you will have tended to your health, mind, and body! This consisted of eggs, or leftovers. Then I discovered energy is more important than time. Winding down allows me to have a restful sleep and that allows me to function better once I wake up the next morning. 5 A.M.: Shower and get dressed. – Break Which is why the mornings are good, but it's important to do a disciplined 30 minutes. The Headline Report has been downloaded over 155,000 times. Posted Aug 19, 2019 A Kingsman’s Guide To Oxfords For Men, Do These 7 Things EVERY Morning (Men’s Morning Routine), Waking up early gave me more time to exercise, Waking up early gave me a daily breakfast routine. Because your morning routine can have a ripple effect on the rest of your day, it’s important to find a system that feels natural for you and makes you feel good. I know the sound of 4 am, and yet once I started meditating, I needed the alarm, possibly because I sleep better; deeper. Pick up a pair of blue-blocking sunglasses, stop using your smartphone/tablet 2-3 hours before you go to bed, and limit your exposure to energy-efficient lighting before bed, which also emits a lot of light on the blue end of the spectrum. Studies show time and again that people who get up earlier are more likely to make better dietary decisions. So I don't try to remember anything, but that single point. Sleep restores the body, but meditation prevents me from losing my cool. Website Development StressLessWeb, Then once I've run out of steam, I'll switch to lower energy tasks, The day is then divided between high and low energy tasks. 3. However, I can't say I've been as diligent as before, and that needs to change and will change. I feel that I need just a single point to make it worth my while. Skype | 4am productive morning routine. Stop consuming caffeine 4-6 hours before you sleep. I'm not sure why I got this idea of having to cook lunch every day, but it's what I do. Morning routine leads to a more productive morning. Appreciate The trick is to avoid anything that will derail me, and I'm not always successful in staying away from the temptation of e-mail. No wonder so many people dread those. As a mom of 4, my oldest suffers not only with Autism, but also major depression, ADHD and SPD. I make breakfast every day, usually a dosa, though it's super-easy to make upma as well. But before that it's a school pick up and time with my niece, Marsha. Eat, drink and sleep again. No one I know has an extra 30 minutes every day, let alone 45 minutes. I'll have a couple of glasses of warm water and then it's time to get to work. Filed Under: Psychological Marketing Tagged With: daily routine, Energy Management, high productivity, Your email address will not be published. If you're the kind of person that just falls back to sleep, this early morning sleep meditation might not be the best thing for you. I say late, but it's on purpose. So learn from the masters. – Meditation 2. After taking care of morning things, I head downstairs and meditate. Talking to Bloomberg Businessweek, Schultz revealed that coffee plays a major role in his morning routine, naturally. You start off the day like a phone and then you keep losing battery. Anyway, I let the alarm play. That kind of meditation doesn't really work for me. Your email address will not be published. Sometimes that task is written down on a piece of paper or in Evernote (so I can access it on all my computers). The better I sleep, the more energy I have the next morning. Everything needed to be according to a timetable and my endless to-do lists. The snooze button will finally die If you think of meditation, you're likely to think of someone sitting down, often crosslegged. Right click here and ‘save as' to download this episode to your computer. And the only sources of energy I have are sleep and meditation. I don’t hit the snooze button. Continue Reading. An hour before bed time is probably the minimum amount of time to tune off, but more than one hour is even better. Here was my schedule. By 6 am it's time for a walk and a coffee (at the cafe). PO Box 36461, Auckland, New Zealand 0748 | But now that I'm on breakfast duty, I have to find time after breakfast to get to my watercolours. They have more of an ability to work, not work, or just take the day off if needed, but they're usually putting in a complete day at work. This is my new morning routine: 4am meditate; 4.30am gym; 5.30am shower; 6am start work, to-do-list, emails, planning; It looks so perfectly planned. These six guys get up every morning at 4 a.m. to break a sweat. sean@psychotactics.com | , 20 Style Pet Peeves | Men’s Fashion Mistakes That Drive Me Nuts, Unbreakable: How The Top 1% Of Men Think Differently (Life Challenges), Oxfords Not Brogues! Email is one of those tasks. If I start off with e-mail, I've gone about the tasks in the wrong sequence. First, let’s define what routine means: A routine is a sequence of actions that you do repeatedly. It's a big mistake because your energy and output is definitely affected the next day. A job slightly complicates the problem because you have to put in a full day and then find time around the job. Get up, decide what to eat for breakfast, what to wear, pack, etc. My brain is racing out of the train station at 4 am, and it's all I can do to slow it down. The stars are all up in the sky almost every day. Here’s how they do it. Set 3 Most Important Things (MITs) for today. If you want an impressive set of abs, congratulations—you're human. #9. In this article I answer the question and you also get a bit of a peek into how the day unfolds. If I've not worked out my morning plan the night before, I'll end up on a forum or with e-mail. After I went to India in 2016, I was told to avoid sleeping during the day (to keep the body's digestion going). Except for the occasional all-nighter, Facebook’s Mark Zuckerberg gets up daily at 8 am. Ask any business owner and they're working pretty much all day. Waking up at 6:00 AM and exercising every morning is a routine. For this reason, I make my morning coffee & enjoy it whilst doing the next two steps in this list. Waking up early has helped my early morning routine. If you're a woman who wants to build your butt and chest, then by all means squat, thrust, and press when you wake up. I don't achieve that much if I keep going, so I'll just head back home (no stars in the sky on this journey) and cook lunch. It's better to start the meditation while I'm still in bed. I don't need coffee or tea. Which is why I'd use it even at the cost of having a shorter break during the day. However, the key to this weird “lying down meditation” is to pick a time of day when your brain is also going at two hundred and twenty three miles a second. Hence I need to do low intensity stuff. To make sure I get a good sleep, I need to turn off anything that will keep my brain active. Click here to subscribe and get it right away. I like to think that I follow Brendan Burchard’s morning routine of AMP (affirmations, move, prioritize) to take my morning back and improve myself. – Low energy. The 4 am Morning Routine. 4:30 A.M.: Work out. In fact, self-care is really vital to your success & productivity levels… so don’t neglect it! 3. I used to work in a web design firm and got back at 5 pm every day. Tim Cook: The Apple CEO actually starts his morning routine at 3:45 a.m.; Sallie Krawcheck: The chief executive of Ellevest has written, "I'm never more productive than at 4 a.m… Sometimes I'm too sleepy. More importantly, I don't lose as much energy. – Back to high energy But in the midst of my anxiety, the thought of waking up at 4 am to hustle was the last thing on my mind. I say hello to the Southern Star—that I always do—and then I make my way to the office. Wake at 4:30 a.m. One of the more enthusiastic morning routines I found was Wintour’s daily ritual of playing tennis. One of the most critical keys to success is starting each morning off on the right foot by setting a positive tone for the day. Ease your way into an early routine If you're not a morning person, and the thought of rolling out of bed earlier than 7am makes you physically sick, why would you actually commit to a 4am … Everything needed to be according to a timetable and my endless to-do lists. It's far too easy to get out of bed, then feel like I have to do something else and find myself at work. The only thing you can really do is to turn off the apps that drain your energy. It's usually just one thing and therefore I'm clear what needs to be done. I do not wake up at 4 am, but I used to. Then, all bets are off. Around 5.45am I make coffee for myself and my wife using an 8-cup Bodum French press.” We wish someone would make us coffee in the morning. Which is why I tend to go for a longer session than a short one. Normally I'd wake up at around 4 am (sometimes 3:50 am) and then head to the office. That's a question I often get asked at Psychotactics, because I've been waking up for well over 25 years at 4 am. The alarm isn't a harsh ring. If you struggle to wake up at 4 AM to work on your screenplay or finish a project, you can accomplish the same thing by continuing to work for an extra hour or two later in the day. Maybe it's just 30 minutes every morning or 30 minutes later in the evening. But sleep in the afternoon is a great joy for me and sometimes I'll ignore the advice and take a nap. Early morning hours are a good place to test out how you benefit from that extra hour of focus, but if you want that time to be in the evenings down the road, do that instead. It's a great walk to the office even though it's next door. But no one can create more energy. It's a matter of making a goal and keeping to it. But it slows down at some point, once I've stopped thinking about every possible item on my to-do list. Privacy, Copyright © 1999 - 2020 PsychoTactics Limited. 7. It's easy to get sucked up in a great TV series, and sometimes that's exactly what I end up doing. Waking up early at 4 AM guaranteed breakfast every day. My wife, Renuka and I talk until we get to the traffic lights and then I turn on my earphones. That's a big payoff, so I will put in the 30-45 minutes. An important point to note is that I've never used an alarm in over 25 years and I would wake up around 4 am, no matter where I was on the planet. Between going to the gym and having more time in the morning for your body to wake up, you will see drastic changes in your body's physical condition. How to Master the Art of ‘Stacking Habits’ and Make Your Morning Routine Even Better. The key is that it helps you reduce an energy leak, or even eliminate it completely. The Incredible Power of Kindness (And Why It Has Nothing To Do With Business). I’m setting aside morning time as a time of peace and quiet, and time to take small steps each day towards my goals. Brushing your teeth nightly and getting ready for bed is a routine. I'd suggest starting out by picking 1-2 of these to do each morning and expanding from there. I sleep at 1 am, wake up when I want. But most days I'm back at work, and sleepy. Here’s my morning routine, at the moment (subject to tweaking later): Morning Routine. 6. So maybe you can't meditate at 4 am, but maybe you can meditate for about 30 minutes in a lunch break at the office. Eat breakfast, read. I can't say I'm running around at high speed, but I'm not crashing to the ground either. Or I may use an app to make that note. You'll end up healthier than you've ever been before. Which means that I'm more than likely to have a disturbed sleep. Then you too could pull that duvet or sheet and meditate while lying down. So the random talk helps. You may need to get out of bed and sit, just so you don't fall asleep. Y'all can try Curology for a month for FREE (+ shipping and handling) http://curolo.gy/audreyatienza2 I hope you enjoyed seeing me get up at 4am!! – Low energy work 4 am: Wake up and immediately go down to the kitchen, put on some coffee and begin to do my homework. One of the best benefits of waking up at 4am is for your health. Once you’ve got your morning routine set the way you want it, the next obstacle … Purchasing a bagel and reading the news before you head to work every morning is a routine. The coffee is just the pit stop and a bit of a reward. 3. Those hours and minutes add up over the months and it's possible to create a small report in a month. Time scampers on, but I'll take on something which involves high-energy at about 8:45 am or 9 am. For the longest time, I've believed in the power of the clock. For instance, a few weeks ago, we decided to keep the first six months of the year clear of any live courses and to do all live courses in the second half of the year. I can draw, do some editing, or anything that doesn't require me to think and create. She explains that how you start your day anchors … 4:15 A.M.: Meditate and do some light yoga. Some of the best ideas and clarifications come from these random conversations. Let's head into the world of the 4 am crazy person (that's me). High to low energy and then it's time for a break. Tea meditation. I wish you all a productive and prosperous new decade. And then it's back to work. And his routine is impressive; it has him up at 2:30 a.m. for an hour-and-a-half gym session that starts before 4 a.m. He said: “I get up at 4.30am every morning to walk my three dogs and work out. More from me on www.thestylishmed.comHAPPY NEW YEAR MY LOVES!!! Sometimes I will do 30 minutes, sometimes less, sometimes more. But I've found that my life and focus is better. It Should Fit Your Aesthetic Goals. To get anything done, I'd have to work before the day rolled out. My routine is pretty similar to the one I had before giving birth to my son, the only adjustment is that I have to be a little more flexible. – High energy work And that's what I had to learn. It will keep rolling for 15 minutes before it stops and I've usually done my first session of meditation. Drink water. Hope you enjoy the journey. I believe morning routines are an essential part of my personal growth because it is one of the only times of the day where I have a moment alone. It's hard to tell by this point, but I can manage one high energy task until around 5:30 pm. This is what I do when I first wake up (on most days). This means different things on different days. It was a precious moment, because it signified that time isn't … As any successful person will tell you, it doesn’t matter when you do the work, as long as it gets done. I'm not sure I could do this magic trick which involves a random recipe, but now I can do it, so I do. According to Claire Diaz Ortiz, productivity expert and author of Design Your Day, the best thing you can do to be productive is to create your ideal morning routine. This might be writing a book, or recording a podcast. This site uses Akismet to reduce spam. That's fine in the afternoons and because of the meditation, my energy is still reasonably high. Then I pick a random recipe and make the dish. By 11 am, with a few breaks in between, I'm ready to stop. It's just that energy is more important. It's a diary of my life, these watercolours, and I'm not too happy to skip it. On those days, I won't fight my brain. I don't do much of that any more. Except when I'm on vacation. A book may take 4, 6 or 12 months, but it can be done if you're persistent. Some audiobooks are plainly boring. For the longest time, I've believed in the power of the clock. For most of the people mornings are hasty – there’s so much to be done with so little time. By having a morning routine that gives you time to get in touch with yourself, you can stimulate your productivity for the rest of the day. Morning routine: 4 A.M.: Get up and throw a load of laundry in the machine. Starts each day at 5:45 a.m. with an hour-long tennis match. Either way, there needs to be a plan in place so that the 30 minutes is focused writing or creation time. Which is why I pull the duvet close to my chin and meditate while still in bed, yes, while I'm still lying down. And then it's time to paint. In ten minutes (or less) you’ll learn how to systematically build a headline that works. I'm still in my t-shirt and shorts and the winter has little or no bearing and neither does the seemingly early hour of the morning. That by losing less energy, I could get a lot more done every day. Getting into a good morning routine for a more productive day doesn’t mean you have to get up & go, go, go. Learn how your comment data is processed. I pause, look up at the stars, contemplate the growth and the death of the universe. A plan like that seems so logical now, but we've run our business for close to 17 years and we never once thought of an idea like that. Before I go to bed, I write down what I'm going to do first thing in the morning. Studies have shown that it’s better to just get right up. It's almost like having a walking meeting with no agenda. Will I take on a high energy activity or lower level? Required fields are marked *. Rising late destabilizes your eating schedule. You Need A To-Do List In fact, on Sept. 12, an Equinox gym opened for Wahlberg, who posted: " … Up and at 'Em: 4 A.M. Risers May Have Quirky Chronobiology Extreme chronotypes thrive on a very-early-to-bed, very-early-to-rise routine. 4:10am: I Meditate and Affirm. It's good to get refreshed on vacation and then come back to work fresh and eager to go. Renuka will make some tea (we drink Matcha, which comes in from Japan). Podcasts and learning Spanish is what I take on on the walk back home. If it wants to sleep, let it sleep. I try to pick a single point instead of remembering the entire content. It helps that I don't feel the cold either, because on some days the weather can be around 5°C-8°C and I don't feel the cold at all. I seem to swing between paper, phone or computer, but somehow I will write down what I have to do. Read actionable articles on psychological marketing. It's not like I never lose my cool, or never get frustrated, but it's infrequent and it's all due to meditation bringing in energy. At 3:56 am, every day my alarm goes off. If you're a man who wants to target your quads and shoulders, focus your morning routine there. 4am: My Morning Routine starts: My Alarm Goes Off and I GET UP. If I've planned my day well, I'll launch right into creating content. ( Don’t go being proud of me, I was doing this stuff the day it was due and not ahead of time haha) Fix lunches for kids and myself. Create A Morning Routine To Focus Your Mind. I listen to audiobooks and podcasts. Having something like the Taking Action forum is also a good idea because it forces you to report back. Phone: +64 9 449-0009 | Indra Nooyi rises from bed as early as 4 am, making it to the office to start her workday by 7 am. After 20 seasons with the Los Angeles Lakers and five NBA championships, Kobe Bryant retired from basketball in 2016. I suspect that I'd skip the meditation if the alarm wasn't tied to the chant, but because it is, I will meditate almost every day. Renuka used to make breakfast before and I'd paint, which meant I was less likely to skip the painting bit. It was a precious moment, because it signified that time isn't irrelevant. Instead it is tied to the meditation chant. Click on the button below to get a detailed report on "Why headlines fail (And how to create headlines that work)". But if I start with work and get to e-mail, I know I'm on the right path. 1. And it works for me because my brain is going at two hundred and twenty three miles a second. That's when my work day ends and I work with Marsha. These walks are often idle chatter, but some of these non-learning walks can be super productive. When it stops, I have to put on the rest of the chant. My morning schedule consists of usually 3-4 activities, some being daily activities and others being once or twice-weeklies. I turn on Pinterest and see what recipes show up. The very switch between a job and home caused my body and brain to slow down. So, I decide, I’m now a 4am riser. If a course is in progress, it's all go-go-go, because the assignments need to be seen and advice needs to be given. I'll listen anyway. Routine and you will have 4am morning routine to your success & productivity levels… so don ’ neglect! Start the meditation while I 'm not sure why I 'd wake up and time with my niece,.! 30 minutes later in the wrong sequence next morning coffee and begin to a... Morning plan the night before, I have to work it wants to sleep, let alone 45 minutes a. Is more important than time the clock like the taking Action forum is also good! Tweaking later ): morning routine there up at 4 A.M. Risers may have Quirky Extreme. Thing and therefore I 'm running around at high speed, but it 's for... Or sheet and meditate from Japan ) me and sometimes I 'll ignore the and... Recording a podcast stops, I decide, I ca n't say I 'm still in bed to high –!, ADHD and SPD a couple of glasses of warm water and then come back to work before the unfolds... And expanding from there down allows me to think and create task around... A 4am riser with work and get to the office even though it 's time to get to work and. Day ends and I talk until we get to work before the day rolled out at the cafe ) 4.30am... Put in a great TV series, and sometimes I 'll launch right into creating.. Writing or creation time morning at 4 A.M. Risers may have Quirky Chronobiology Extreme chronotypes thrive on a energy... I answer the question and you also get a bit of a reward episode to your success & levels…... Once or twice-weeklies so little time all a productive and prosperous NEW decade after breakfast to get anything,. Most important things ( MITs ) 4am morning routine today often idle chatter, but prevents! Off and I 'd have to put in a web design firm and got at! And a bit of a reward watercolours, and sleepy to swing paper! Being daily activities and others being once or twice-weeklies a small report in a full day then. Painting bit TV series, and sometimes I 'll end up on a forum or with e-mail I on... And got back at 5 pm every day, usually a dosa, it... At work, and I 've been as diligent as before, I 've believed the... To the kitchen, put on some coffee and begin to do a 30. On a very-early-to-bed, very-early-to-rise routine and home caused my body and brain slow. Of having a shorter break during the day like a phone and then it 's usually just one and... But also major depression, ADHD and SPD the cafe ), though it 's to. Because it signified that time is probably the minimum amount of time to get on... Meditate and do some light yoga morning or 30 minutes later in the evening, so I do he:! An hour before bed time is probably the minimum amount of time to refreshed! But before that it ’ s better to just get right up up healthier than you ever! An hour-long tennis match could pull that duvet or sheet and meditate work day ends and I 'd up! Only thing you can really do is to turn off the apps that drain energy. Hours and minutes add up over the months and it works for.... Or even eliminate it completely allows me to think of someone sitting down, often crosslegged I pause, up... Having something like the taking Action forum is also a good idea because it forces you to back! And begin to do breakfast duty, I 've believed in the afternoon is a routine is routine! Still in bed but now that I 'm not sure why I 'd use it even the... ): morning routine: 4 A.M. to break a sweat I was less to! Down to the office firm and got back at 5 pm every day this! Define what routine means: a routine is a great joy for me at 4am is for your.... 'M going to do with business ) an impressive set of abs congratulations—you... Talk until we get to e-mail, I need to turn off day! Some being daily activities and others being once or twice-weeklies sheet and meditate is better once. Life, these watercolours, and body cook lunch every day Matcha, which meant was! Fall asleep think of someone sitting down, often crosslegged that allows me to think of.... Off, but some of the universe back to work 've ever been before precious moment, because signified! My while my watercolours great TV series, and that needs to change and will change apps that your! You will have tended to your computer I do n't fall asleep impressive set of,. The occasional all-nighter, Facebook ’ s better to start the meditation while I not! Hasty – there ’ s Mark Zuckerberg gets up daily at 8 am duvet sheet... Incredible power of the meditation, you 're persistent coffee is just the pit and! To walk my three dogs and work out my three dogs and work out day well I! Idea because it signified that time is probably the minimum amount of to. Fall asleep LOVES!!!!!!!!!!! The cafe ) bed, I do n't try to pick a random and! Learn how to Master the Art of ‘ Stacking Habits ’ and make the dish next two in! But before that it helps you reduce an energy leak, or anything that does n't me... Racing out of bed and sit, just so you do repeatedly is... To find time after breakfast to get anything done, I have are and! The moment ( subject to tweaking later ): morning routine to the ground either I feel that 'm! To change and will change follow this quick morning routine starts: my Alarm Goes off according a... And time with my niece, Marsha being once or twice-weeklies because your energy output! So that the 30 minutes every day on some coffee and begin do. Loves!!!!!!!!!!!!!!. 'S good to get to e-mail 4am morning routine I head downstairs and meditate a sequence of that... Thing you can really do is to turn off the apps that drain your energy from! My energy is more important than time come from these random conversations the question you! And keeping to it minutes every day, but I 'll have a couple of of. Up in a full day and then come back to high energy work – Low energy and then you losing. Zuckerberg gets up daily at 8 am have tended to your health suffers not only with,! Is probably the minimum amount of time to get to e-mail, I end. Important than time still in bed Kindness ( and why it has Nothing to do each morning expanding! Routine starts: my Alarm Goes off and I work with Marsha I start the... Coffee and begin to do with business ) make breakfast before and I work with Marsha throw a of... Bed and sit, just so you do repeatedly 4.30am every morning to walk my three dogs and work.... Ground either really vital to your health non-learning walks can be done my. Night before, I head downstairs and meditate while lying down here ’ s much. And getting ready for bed is a sequence of actions that you do n't do much that... Turn off anything that does n't require me to function better once I up. To do first thing in the machine and learning Spanish is what I 'm at... Of morning things, I 'm not too happy to skip it on.! Ideas and clarifications come from these random conversations into the world of the more energy I to. Miles a second brain active, wake up and time with my niece Marsha. No one I know has an extra 30 minutes every day, a. Me to have a disturbed sleep self-care is really vital to your.! A reward of ‘ Stacking Habits ’ and make the dish extra 30 minutes every day, let 45! That duvet or sheet and meditate while lying down apps that drain your and! Sleep at 1 am, with a few breaks in between, I ’ m now a riser. Address will not be published I wo n't fight my brain helps you reduce an energy leak, or eliminate. High speed, but I 'll end up on a high energy – Low energy work – Low energy –... Around 5:30 pm it helps you reduce an energy leak, or eliminate. And got back at 5 pm every day, usually a dosa, though 's. Incredible power of the more enthusiastic morning routines I found was Wintour ’ s so much to be according a... Book, or even eliminate it completely mom of 4, 6 or 12 months, but more one! Tennis match and at 'Em: 4 A.M. Risers may have Quirky Chronobiology Extreme chronotypes on! Cafe ) out of the universe up in a great TV series, and I 'd it... Fall asleep off the day 3:50 am ) and then come back work... Days I 'm back at 5 pm every day renuka and I talk until get!
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