Right click here and ‘save as' to download this episode to your computer. Waking up at 6:00 AM and exercising every morning is a routine. The very switch between a job and home caused my body and brain to slow down. I can't say I'm running around at high speed, but I'm not crashing to the ground either. These six guys get up every morning at 4 a.m. to break a sweat. After I went to India in 2016, I was told to avoid sleeping during the day (to keep the body's digestion going). Ask any business owner and they're working pretty much all day. Renuka used to make breakfast before and I'd paint, which meant I was less likely to skip the painting bit. Which is why I tend to go for a longer session than a short one. 6. Or I may use an app to make that note. 1. Appreciate Getting into a good morning routine for a more productive day doesn’t mean you have to get up & go, go, go. As any successful person will tell you, it doesn’t matter when you do the work, as long as it gets done. Sleep restores the body, but meditation prevents me from losing my cool. 3. Anyway, I let the alarm play. It was a precious moment, because it signified that time isn't … 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. But I've found that my life and focus is better. I pause, look up at the stars, contemplate the growth and the death of the universe. If I start off with e-mail, I've gone about the tasks in the wrong sequence. I sleep at 1 am, wake up when I want. Indra Nooyi rises from bed as early as 4 am, making it to the office to start her workday by 7 am. Once you’ve got your morning routine set the way you want it, the next obstacle … – Break The Headline Report has been downloaded over 155,000 times. That by losing less energy, I could get a lot more done every day. It's just that energy is more important. It Should Fit Your Aesthetic Goals. Then, all bets are off. To make sure I get a good sleep, I need to turn off anything that will keep my brain active. The snooze button will finally die A job slightly complicates the problem because you have to put in a full day and then find time around the job. Sometimes that task is written down on a piece of paper or in Evernote (so I can access it on all my computers). Except for the occasional all-nighter, Facebook’s Mark Zuckerberg gets up daily at 8 am. If I've not worked out my morning plan the night before, I'll end up on a forum or with e-mail. But most days I'm back at work, and sleepy. 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. sean@psychotactics.com | This means different things on different days. My brain is racing out of the train station at 4 am, and it's all I can do to slow it down. 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. First, let’s define what routine means: A routine is a sequence of actions that you do repeatedly. Filed Under: Psychological Marketing Tagged With: daily routine, Energy Management, high productivity, Your email address will not be published. The 4 am Morning Routine. PO Box 36461, Auckland, New Zealand 0748 | Either way, there needs to be a plan in place so that the 30 minutes is focused writing or creation time. 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. Tea meditation. Having something like the Taking Action forum is also a good idea because it forces you to report back. Drink water. So I don't try to remember anything, but that single point. Which is why the mornings are good, but it's important to do a disciplined 30 minutes. On those days, I won't fight my brain. In this article I answer the question and you also get a bit of a peek into how the day unfolds. Skype | If you want an impressive set of abs, congratulations—you're human. 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. So learn from the masters. 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. To get anything done, I'd have to work before the day rolled out. After taking care of morning things, I head downstairs and meditate. That kind of meditation doesn't really work for me. 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 turn on Pinterest and see what recipes show up. 4am: My Morning Routine starts: My Alarm Goes Off and I GET UP. 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. 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!! 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. I seem to swing between paper, phone or computer, but somehow I will write down what I have to do. You start off the day like a phone and then you keep losing battery. I'll listen anyway. The key is that it helps you reduce an energy leak, or even eliminate it completely. Everything needed to be according to a timetable and my endless to-do lists. And then it's time to paint. The coffee is just the pit stop and a bit of a reward. My morning schedule consists of usually 3-4 activities, some being daily activities and others being once or twice-weeklies. It's far too easy to get out of bed, then feel like I have to do something else and find myself at work. But it slows down at some point, once I've stopped thinking about every possible item on my to-do list. 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. So the random talk helps. Waking up early at 4 AM guaranteed breakfast every day. Studies have shown that it’s better to just get right up. However, I can't say I've been as diligent as before, and that needs to change and will change. That's a big payoff, so I will put in the 30-45 minutes. 3. But before that it's a school pick up and time with my niece, Marsha. I do not wake up at 4 am, but I used to. The stars are all up in the sky almost every day. Purchasing a bagel and reading the news before you head to work every morning is a routine. I can draw, do some editing, or anything that doesn't require me to think and create. Let's head into the world of the 4 am crazy person (that's me). And the only sources of energy I have are sleep and meditation. But now that I'm on breakfast duty, I have to find time after breakfast to get to my watercolours. For this reason, I make my morning coffee & enjoy it whilst doing the next two steps in this list. Winding down allows me to have a restful sleep and that allows me to function better once I wake up the next morning. 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. It's a great walk to the office even though it's next door. Brushing your teeth nightly and getting ready for bed is a routine. The morning routine. I listen to audiobooks and podcasts. Click on the button below to get a detailed report on "Why headlines fail (And how to create headlines that work)". 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. Fix lunches for kids and myself. You may need to get out of bed and sit, just so you don't fall asleep. At 3:56 am, every day my alarm goes off. I'm not sure I could do this magic trick which involves a random recipe, but now I can do it, so I do. 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 … 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. I don't do much of that any more. Here was my schedule. And it works for me because my brain is going at two hundred and twenty three miles a second. 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. One of the best benefits of waking up at 4am is for your health. I used to work in a web design firm and got back at 5 pm every day. 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. 4:30 A.M.: Work out. Phone: +64 9 449-0009 | – Low energy. Rising late destabilizes your eating schedule. Set 3 Most Important Things (MITs) for today. Podcasts and learning Spanish is what I take on on the walk back home. – Low energy work – High energy work 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. 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. Morning routine leads to a more productive morning. It was a precious moment, because it signified that time isn't irrelevant. It will keep rolling for 15 minutes before it stops and I've usually done my first session of meditation. In fact, self-care is really vital to your success & productivity levels… so don’t neglect it! 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. It's a diary of my life, these watercolours, and I'm not too happy to skip it. More from me on www.thestylishmed.comHAPPY NEW YEAR MY LOVES!!! For the longest time, I've believed in the power of the clock. Except when I'm on vacation. No wonder so many people dread those. 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. Renuka will make some tea (we drink Matcha, which comes in from Japan). More importantly, I don't lose as much energy. Those hours and minutes add up over the months and it's possible to create a small report in a month. I’m setting aside morning time as a time of peace and quiet, and time to take small steps each day towards my goals. Wake at 4:30 a.m. Get up, decide what to eat for breakfast, what to wear, pack, etc. 4 am: Wake up and immediately go down to the kitchen, put on some coffee and begin to do my homework. You Need A To-Do List The only thing you can really do is to turn off the apps that drain your energy. High to low energy and then it's time for a break. Continue Reading. Studies show time and again that people who get up earlier are more likely to make better dietary decisions. Then I pick a random recipe and make the dish. 4:15 A.M.: Meditate and do some light yoga. That's when my work day ends and I work with Marsha. 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. By 11 am, with a few breaks in between, I'm ready to stop. But sleep in the afternoon is a great joy for me and sometimes I'll ignore the advice and take a nap. The better I sleep, the more energy I have the next morning. And that's what I had to learn. Email is one of those tasks. For the longest time, I've believed in the power of the clock. It's a matter of making a goal and keeping to it. 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. I don't need coffee or tea. Starts each day at 5:45 a.m. with an hour-long tennis match. Posted Aug 19, 2019 I know the sound of 4 am, and yet once I started meditating, I needed the alarm, possibly because I sleep better; deeper. – Back to high energy Normally I'd wake up at around 4 am (sometimes 3:50 am) and then head to the office. Talking to Bloomberg Businessweek, Schultz revealed that coffee plays a major role in his morning routine, naturally. #9. 4:10am: I Meditate and Affirm. I say late, but it's on purpose. Follow this quick morning routine and you will have tended to your health, mind, and body! Read actionable articles on psychological marketing. Here’s how they do it. I'd suggest starting out by picking 1-2 of these to do each morning and expanding from there. 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. No one I know has an extra 30 minutes every day, let alone 45 minutes. 2. Which is why I'd use it even at the cost of having a shorter break during the day. Maybe it's just 30 minutes every morning or 30 minutes later in the evening. It's almost like having a walking meeting with no agenda. Your email address will not be published. By 6 am it's time for a walk and a coffee (at the cafe). 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. If you think of meditation, you're likely to think of someone sitting down, often crosslegged. I feel that I need just a single point to make it worth my while. The alarm isn't a harsh ring. Will I take on a high energy activity or lower level? It's hard to tell by this point, but I can manage one high energy task until around 5:30 pm. Hope you enjoy the journey. Eat breakfast, read. Learn how your comment data is processed. One of the more enthusiastic morning routines I found was Wintour’s daily ritual of playing tennis. As a mom of 4, my oldest suffers not only with Autism, but also major depression, ADHD and SPD. Privacy, Copyright © 1999 - 2020 PsychoTactics Limited. 7. Click here to subscribe and get it right away. 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. It's usually just one thing and therefore I'm clear what needs to be done. Everything needed to be according to a timetable and my endless to-do lists. Sometimes I'm too sleepy. Then I discovered energy is more important than time. This is what I do when I first wake up (on most days). Which means that I'm more than likely to have a disturbed sleep. In ten minutes (or less) you’ll learn how to systematically build a headline that works. I don’t hit the snooze button. 4am productive morning routine. But if I start with work and get to e-mail, I know I'm on the right path. Stop consuming caffeine 4-6 hours before you sleep. It's better to start the meditation while I'm still in bed. Some audiobooks are plainly boring. I'll have a couple of glasses of warm water and then it's time to get to work. 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. It's good to get refreshed on vacation and then come back to work fresh and eager to go. 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. How to Master the Art of ‘Stacking Habits’ and Make Your Morning Routine Even Better. 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. For most of the people mornings are hasty – there’s so much to be done with so little time. My wife, Renuka and I talk until we get to the traffic lights and then I turn on my earphones. An hour before bed time is probably the minimum amount of time to tune off, but more than one hour is even better. Which is why I pull the duvet close to my chin and meditate while still in bed, yes, while I'm still lying down. Instead it is tied to the meditation chant. She explains that how you start your day anchors … It's easy to get sucked up in a great TV series, and sometimes that's exactly what I end up doing. Some of the best ideas and clarifications come from these random conversations. Create A Morning Routine To Focus Your Mind. 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. Before I go to bed, I write down what I'm going to do first thing in the morning. If it wants to sleep, let it sleep. A book may take 4, 6 or 12 months, but it can be done if you're persistent. But no one can create more energy. Hence I need to do low intensity stuff. And then it's back to work. ( Don’t go being proud of me, I was doing this stuff the day it was due and not ahead of time haha) In fact, on Sept. 12, an Equinox gym opened for Wahlberg, who posted: " … That's fine in the afternoons and because of the meditation, my energy is still reasonably high. This might be writing a book, or recording a podcast. This consisted of eggs, or leftovers. After 20 seasons with the Los Angeles Lakers and five NBA championships, Kobe Bryant retired from basketball in 2016. It's a big mistake because your energy and output is definitely affected the next 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… This site uses Akismet to reduce spam. I say hello to the Southern Star—that I always do—and then I make my way to the office. 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