This video presents a scientifically backed morning routine consisting of 10 steps to increase motivation, energy, mental output, and productivity. The routine begins with waking up at 5 am, gradually adjusting the waking time, and moving directly into an expansive body position to stimulate energy and confidence. Being exposed to sunlight for around 10 minutes helps improve mood and alertness. Drinking a glass of water on an empty stomach flushes out toxins, boosts natural energy, and supports immune function. Following these steps, a workout is recommended to enhance energy levels. Showering with BPA-free products helps maintain healthy testosterone levels. Making the bed and eating a nutritious breakfast contribute to dopamine release and focused concentration. Finally, getting dressed and creating a to-do list for the day complete the routine, while the last two steps emphasize conserving decision-making and maintaining the routine long-term.
Key Insights:
- Waking up at 5 am has been shown to improve mental health and increase productivity.
- Gradually waking up earlier by setting the alarm five minutes earlier each day helps develop the habit of waking up early.
- Getting into an expansive body position upon waking up and exposing yourself to sunlight boosts energy and confidence.
- Drinking a glass of water in the morning on an empty stomach helps cleanse the body, increase natural energy levels, and flush out toxins.
- Morning workouts increase energy levels for the rest of the day and going to sleep with gym clothes ready helps motivate exercise.
- Taking a shower in the morning is important for hygiene and can be an opportunity to increase testosterone levels with quality grooming products.
- Making the bed in the morning is a small win that can increase feelings of control and motivation.
- Eating a breakfast with fiber, protein, and healthy fats or intermittent fasting can boost brain power and concentration.
- Getting dressed in clothes that make you feel great helps improve motivation and focus, even when working from home.
- Create a to-do list focused on the top three tasks that will give the highest return on investment. Do not go to bed until these tasks are completed.
- Build an efficient and autopilot morning routine to conserve decision-making power.
- Commit to the routine for at least a month to see its full effects and increase chances of sticking to it long-term.
Transcript
I’ve created the perfect morning routine where each step is scientifically backed to help you increase motivation, energy, mental output, and productivity. And the best part is, it is easy to follow. So there’s a total of 10 steps for this morning routine, with the last two helping you stick to this routine forever.
Starting with number one, I wake up at five in the morning. Research has shown that those who have the discipline to wake up earlier have better mental health output. This means that you’ll be more positive, more optimistic, and more satisfied with your life. You also add more time to your life. Let me put this into perspective. If you wake up at eight in the morning, and I wake up at five, that means every day I have an extra three hours. In a year, that’s 1096 hours, a total of 36 extra days just by waking up earlier.
Alright, so how do you do it? I have three tricks. The first one is to wake up five minutes earlier than you usually do. I don’t want you to immediately start waking up at five in the morning because after two days, you’re going to quit. But if you wake up five minutes earlier than the day before, in 12 days, you’ll be waking up an hour earlier than when you started.
The second trick is, as soon as your alarm rings, I want you to get out of bed and get in an expansive body position. This has been shown by research to be a good way to stimulate energy and feel more confident. And then, I want you to follow up with my third tip, which is getting sunlight immediately. Get as much sun as possible. When your brain registers this for about 10 minutes, it’ll help you feel awake.
That takes us to the next step. It’s now 5:10 in the morning. I’ll drink my glass of water. I like to do this on an empty stomach because it flushes out toxins and helps clean out the lymphatic system, which is responsible for your immunity. So it helps you get sick less often. You also increase your body’s natural energy level. When you wake up, your body releases cortisol, the stress hormone, which can make you feel more alert and energetic. Drinking coffee interrupts this process and can lead to a crash a few hours later. But when you just drink water and skip the coffee, you allow your body to deliver that natural energy in the morning.
Let’s move to step number three. It’s now 5:15 in the morning, and we’re going to the gym. Morning workouts are great because they fill your body with the energy you’ll need for the rest of the day. Exercising forces your body to produce more mitochondria inside your muscle cells. Now, what’s the trick to get motivated? I want you to go to sleep with your gym clothes on. Studies have shown that external items can have a switch on your mood and motivation. So, if you go to bed already with your gym clothes on, your brain won’t register it as you’re going to the gym afterwards and set you in that mindset. So when you do wake up, there’s less friction, and you can go straight to the gym.
What we just did for your morning routine was „eat the frog“ or front-load the hard work. After this, this is the part of the morning you’ll enjoy, and it gets a lot easier.
Next is step number four. It’s now 6:00 in the morning, and we’re going to take our shower. But to do so, we’re going to be increasing our testosterone. Showering in the morning is important to avoid smelling bad from all the sweat and oils that pile up on your skin. But more importantly, this is your chance to step out smelling great and increase your testosterone. Research has shown that plastic bottles that contain BPA, or bisphenol A, act like an estrogen-like compound in the body, which decreases testosterone, decreases libido, makes you infertile, and can even lead to gynecomastia. So, be mindful of the products you use.
Step five is at 6:10 in the morning, and I’m going to make my bed. And I’m going to do it correctly. I heard Jordan Peterson once say that people should start fixing up their room to start fixing up the world. Yes, it’s a small win, but it’s a way to exert dominance and control in your own life. By completing every task in this morning routine, your brain will reward you with a dopamine hit, increasing motivation to complete the next task.
Now, it’s 6:15 in the morning, and we’re eating breakfast. Eating breakfast in the morning is going to boost your brain power and increase your mental output and concentration. A good breakfast should have fiber, protein, and healthy fats. Most breakfasts lack all three and are full of refined carbs that turn into sugar in the body. An example of a good healthy breakfast is whole wheat bread, avocado spread, and eggs. Alternatively, you could skip breakfast altogether and intermittent fast, which has been shown to prolong life and aid in weight loss.
We are now one hour in, and you have completed more in your day than 99% of the rest of the world that is still sleeping. The next two steps will help you keep that momentum and energy for the rest of the day.
Step seven is to get ready. It’s 6:30 in the morning, and even if you work from home, I want you to get dressed with clothes that make you feel great. Your external appearance affects your internal state. If you stay in your sleepy clothes, you will feel less motivated, more groggy, and have the feeling of wanting to take a midday nap.
Finally, step eight is to create a to-do list. It’s 6:40 in the morning. Focus on the top three things that will give you the highest return on your time and investment. These are your most important tasks for the day. Other tasks can be included, but the top three should be your main focus. One rule is that you cannot go to bed until those top three tasks are completed every day.
Now, I want you to maintain this routine. Do it for a month and see the effects it has on your productivity, mental health, confidence, and motivation. I promise you’ll stick to this routine.
