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Why I Have a Morning Routine and How It Makes Me Sharper Every Day

Why I Have a Morning Routine and How It Makes Me Sharper Every Day

Hal Elrod, author of The Miracle Morning, remarked that approximately 95% of our society settles for less than what they want in life. In fact, Elrod hit rock bottom after a tragic car accident. Then one morning he decided to go for a run and listen to a podcast and he was hooked. Once he committed to this newfound routine, he uncovered his path to success.

So, how can you avoid being in the 95% and join the 5% who live up to their potential in life? The answer is simple, you have to wake up! In the words of C.T. Fletcher,

“This is your wakeup call, this is your week to make it happen, wakeup the Hercules in you!”

My goal is to demonstrate to you why a morning routine will provide a literal boost in your life and how it will make you a mentally sharper person. I will then show you how to flip the switch and kickstart your own morning routine.

    Photo credit: Source

    My Crazy Morning Routine

    Consider this a revised edition to an article I previously published – 5 Ways My Crazy Morning Routine Will Transform You into Superman. Since I published my morning routine, I have continually tweaked it. I am attempting to manufacture the perfect morning routine, which will then manufacture the perfect day. Let me show you what my routine currently looks like.

    • 3:30 am: wake up, stretch, take a pre-workout supplement, do 80 push-ups, plank for 60 seconds or more, 30 bicep curls, and listen to an audiobook.
    • 4 am: take a nootropic, do 80 push-ups, plank for 60 seconds or more, 30 bicep curls, and run for 5 miles while listening to an audiobook.
    • 5 am: cool-down, shower, and personal hygiene while listening to an audiobook.
    • 5:30 am: use a posture belt and practice speed reading.
    • 6 am: write or research, do 80 push-ups, plank for 60 seconds or more, and 30 bicep curls.
    • 7 am: eat breakfast (unless intermittent fasting), drink Bulletproof coffee, write in 5-minute growth journal, and spend time with family before heading off to work.

      Photo credit: Source

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      Enter Beast Mode!

      Think about your normal routine. Do you find you are typically in a hurry, do you feel tired, or feel like your day always starts off poorly? This is how most people typically start their day.

      By entering Beast Mode and establishing a morning routine, you will set a positive tone for the day. In fact, it has been proven that morning types are more likely to report higher levels of a positive affect and are healthier than non-morning types.[1]

      Your morning routine should be your selfish time. This is time to spend improving you. If you wake up before everyone else, you will find you are free of distractions. If you carve out your own time every morning, you will find that you can focus on the important people in your life when they wake up. Think of it like putting your oxygen mask on first in the event of a crash landing.

      Increase Your ‘Aha’ Moments

      We should allow our brain to operate on autopilot every morning. People typically operate on autopilot when they mediate or go for a long run. When we do this, ideas just seem to just pop into our mind. Stop and think about what you were doing the last time you received an ‘aha’ moment. There is a good chance it came to you while you were meditating, exercising, or taking a shower. When you are on autopilot you are actually entering into what is known as the Default Mode Network (DMN).

      Andrew Smart, author of Autopilot: The Art & Science of Doing Nothing writes that our brain is more active when it is not focused on something specific; basically, it is idle. People typically think that we must be working and thinking all the time, however, neurologist Dr. Marcus Raichle found this to be dead wrong. In fact, he found that certain regions of our brain were deactivated during concentration, yet became super active when we were not focused on a task, where we were on autopilot or in DMN. [2]

      So, if you were ever looking for scientific proof for the importance of meditation or why taking a shower brought you a moment of brilliance, then look no further than DMN. Moreover, the most important thing I found with DMN is that I am able to maximize it with my morning routine. This in turn maximizes my creativity.

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        Kickstart Your Brain and Metabolism

        By waking up early, exercising, taking a cold shower, drinking a large glass of ice water, you will find that your brain and metabolism will function at a higher level. Again… think about it, you are doing more before 7am for your brain and metabolism than most people do in an entire day.

        Just as our brain is malleable, our metabolism is as well. Exercise physiologist Gary Ditsch remarked,

        “Your metabolism isn’t fixed. You can impact it significantly with your daily activity and diet.”

        Let’s look at how a morning routine can improve your brain and metabolism.

        • Exercising in the morning prepares the brain for optimal learning. Best-selling author and Clinical Professor of Psychiatry at Harvard, Dr. John Ratey found that exercise is strongly correlated with increased brain mass, improved cognition, and new brain cell production. Neurogenesis is sparked by a magical substance known as brain-derived neurotrophic factor (BDNF). Aerobic exercise is the optimal vehicle for the production of this magical substance.
        • A morning workout will help you burn more calories in a day. Similar to our car, we burn less fuel at rest compared to when we are moving. Simply put, the more active we are during the day, the more we burn, and the higher our metabolism. It’s simple math, the earlier you start burning calories, the more you will burn in a day.

        Now that you understand the importance and the why of a morning routine, let’s take a look at how you can create your own morning routine.

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          Hack Your Sleep

          Our ‘aha’ moments also increase the moment we wake up from a great night of sleep.[3]

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          So, how can you hack your sleep? Let’s take a look.

          • Avoid caffeine or sugar after 5pm.
          • Shut off your phone, TV, or computer 45 minutes before going to sleep.
          • Use a Fitbit (or similar device) to track your sleep.
          • Supplement with melatonin.

          Also, practice the following breathing exercise.

          The 4-7-8 Breathing Exercise

          For this exercise, sit with your back straight, place the tip of our tongue behind your front teeth (upper), inhale through your nose, and exhale through your mouth. Then do the following: [4]

          • Make sure you exhale completely through your mouth.
          • Close your mouth while you inhale through your nose (count of 4).
          • Hold your breath (count of 7).
          • Exhale through your mouth (count of 8).
          • Repeat the cycle three more times for a total of four breaths.

          Wake up Early the Easy Way

          Let’s now take a look at some tips for waking up early.

          • Take a cold shower as soon as you wake up. I guarantee you this will shock your body and wake you up!
          • If taking a cold shower first thing in the morning is too extreme, try simply splashing cold water on your face.
          • Drink a large glass of ice cold water as soon as you wake up. This will also fire up your metabolism.
          • Move your alarm clock across the room so you have to force yourself to physically get up.
          • Sleep in your gym clothing.

          The Bruce Lee Challenge

          There are many paths we can take when formulating a plan to achieve our goals. I recently came across a unique way provided by travismcashan.com. Travis McAshan calls this The Bruce Lee Challenge. McAshan poses the following question,

          “The Bruce Lee Challenge starts by asking yourself one question: If you could make one simple change on a daily basis that would make the most significant positive change in your life, what would it be? What happens next is up to you…”

          Here is how you can establish your morning routine using The Bruce Lee Challenge.[5]

          • Step 1: Choose your goal. This could be simply starting a morning routine.
          • Step 2: Decide your key objective. Here you are looking to break your goal down into specific and measurable metrics that you can track. For example, let’s say you have the following goals: 1) Wake up every morning by 5am; 2) Run 5 days a week (starting at 5:30am); 3) Read for 30 minutes every morning.
          • Step 3: Commit for 21 days. Human mind takes nearly 21 days to adjust to major life changes. So, try sticking to your new morning routine for 21 days and see what happens.
          • Step 4: Take immediate action. This one is simple… get started now!
          • Step 5: Make a decision. After you have committed for 21 days, now it is time to make a decision. Are you going to continue your new morning routine or not?

          You Have to Want It!

          You can create the best strategy, outline successful and achievable goals, and have the greatest intentions; however, you have to want it. You have to become obsessed with it.

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          The key to success with anything is discipline plus desire. Recently, I wrote an article about C.T. Fletcher. C.T. aspires to be the best and the baddest man on the planet. Let’s see what C.T. has to say about being obsessed with success. [6]

          “If you don’t have the mental capacity to be that obsessed about what you’re trying to get… then you’re never going to have it.” – C.T. Fletcher

          C.T.’s mom used to tell him all the time that sometimes if he’s just a bit too high, he must be brought down. He will be taught a really bad lesson because there’s someone out there just badder than him. But he said no, somebody had got to be the baddest and it would be him.

          Finally, if you remember anything from this article, remember this,

          “When you want to succeed as bad as you want to breathe, then you’ll be successful.” – Eric Thomas

          Featured photo credit: Stocksnap via stocksnap.io

          Reference

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          Dr. Jamie Schwandt

          Lean Six Sigma Master Black Belt & Red Team Critical Thinker

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          Last Updated on May 21, 2020

          The Top Fad Diets That Are Actually Worth the Hype

          The Top Fad Diets That Are Actually Worth the Hype

          You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

          Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

          Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

          An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

          Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

          1. The Paleo Diet

          The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

          The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

          In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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          How Your Health Can Change With Paleo

          The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

          With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

          It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

          Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

          2. Whole30

          The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

          With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

          During the month you are eliminating:

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          • sugar
          • alcohol
          • legumes
          • grains
          • dairy
          • soy

          Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

          At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

          Finding Out How Food Impacts You

          Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

          With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

          This diet will help you regain your love of food… in a healthy way!

          3. The Mediterranean Diet

          The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

          For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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          With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

          • Fruits & vegetables
          • Whole grains
          • Legumes & nuts
          • Replacing butter with olive oil
          • Using herbs and spices instead of salt
          • Eating fish and poultry at least twice a week
          • Moderate amounts of red wine

          Help Your Heart & Overall Health With A Mediterranean Diet

          Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

          With all these benefits, this is definitely a “fad diet” that’s worth the hype.

          4. The Alkaline Diet

          The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

          The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

          Pros & Cons With The Alkaline Diet

          The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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          People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

          One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

          Follow These Fads for Better Health and Wellness

          There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

          The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

          What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

          The Big Takeaway:

          Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

          Featured photo credit: Dan Gold via unsplash.com

          Reference

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