Latest / Motivation study / 2025 Morning Routine Advice That Will 10x Your Day

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2025 Morning Routine Advice That Will 10x Your Day · Motivation study

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  Speaker 1: Have you ever had one of those weeks where you
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  Speaker 1: didn't exercise, didn't see the sun, didn't get outside? How
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  Speaker 1: bad do you feel? Like that's all the feedback I
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  Speaker 1: need to know that I'm never going to do that again.
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  Speaker 2: Man, it's a struggle waking up at four o'clock in
• 0:17
  Speaker 2: the morning. It's not, you know, it's not easy.
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  Speaker 3: And I still want to be challenged. So it's always
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  Speaker 3: climbing that hill, climbing that mountain every day.
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  Speaker 2: Step by step, we climb the mountains.
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  Speaker 4: A deep understanding of myself has been the driver.
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  Speaker 5: Making me able to go into.
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  Speaker 4: That search and find, discover the excitement of life as
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  Speaker 4: my companion.
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  Speaker 6: Nothing is ever going to be self-evident. You're never going
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  Speaker 6: to come across something like, this is what I meant
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  Speaker 6: to do with the rest of my life. You are
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  Speaker 6: going to find something that gives you more energy than
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  Speaker 6: it takes. When you find something that when you do it,
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  Speaker 6: you're like, ooh, this is fun, and you're actually energized
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  Speaker 6: by it, then you're going to go down the path
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  Speaker 6: of actually gaining skills in that.
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  Speaker 3: This morning routine I'm about to share with you guys
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  Speaker 3: was me putting together me traveling around the world.
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  Speaker 2: I saw 27 countries. I journal all around the world.
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  Speaker 3: And there were certain practices that I saw that I
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  Speaker 3: knew I was interested in, and then I practiced it,
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  Speaker 3: and it worked.
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  Speaker 5: How do I actually manage my days?
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  Speaker 3: Like how do I actually get up in the morning,
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  Speaker 3: get something rolling and do this 365 days a year?
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  Speaker 7: You know, we were meant to spend 85% of our
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  Speaker 7: time outside as human beings. That's how we were engineered.
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  Speaker 7: And we now spend more than 95% of our time indoors.
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  Speaker 7: We regulate everything, our lighting, our temperature, our humidity, everything.
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  Speaker 7: And so expose your skin to sunlight during the first
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  Speaker 7: 45 minutes of the day and Why is that important?
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  Speaker 7: Because first light is the most beautiful, beneficial light of
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  Speaker 7: the day. It has healthy blue rays of light. You
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  Speaker 7: will generate vitamin D3. You can actually take your shirt
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  Speaker 7: off and expose it to sunlight.
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  Speaker 3: So the first thing you do for me was I
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  Speaker 3: wake up early in the morning and off the Tibetan monks,
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  Speaker 3: they would throw their body, Tony Robbins and the Tibetan monks,
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  Speaker 3: they would throw their bodies in cold water.
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  Speaker 2: So I have a freestanding tub.
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  Speaker 8: 55 degrees, I throw my body in cold plunge right
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  Speaker 8: off the bat within the first 10 minutes when I
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  Speaker 8: wake up. Imagine how foggy, how foggy your brain is
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  Speaker 8: when you're waking up.
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  Speaker 2: Think about it, man.
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  Speaker 3: If you wake up at 4 o'clock in the morning,
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  Speaker 3: I wake you up tomorrow morning, you and I, I
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  Speaker 3: wake you up at 4 o'clock in the morning, how
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  Speaker 3: foggy is your brain?
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  Speaker 5: All the veins and arteries, they are flexible veins.
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  Speaker 4: But they have become quite rigid because they don't contract
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  Speaker 4: and dilatate as much.
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  Speaker 5: And like any.
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  Speaker 4: Muscle, you gotta train it to make it bigger, to
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  Speaker 4: make it stronger.
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  Speaker 5: It's an antagonism.
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  Speaker 4: Dilatation, dilatation, contraction, dilatation, contraction. That is what is trained
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  Speaker 4: by going into a cold shower, 15 seconds, and then
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  Speaker 4: 30 seconds, 45, up to two minutes, and then you
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  Speaker 4: are quite ready to go outside in wintertime.
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  Speaker 5: To go a couple of minutes into icy water. That
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  Speaker 5: is for safety that I'm saying.
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  Speaker 4: Cold water, we don't have to think about existentialism, philosophies, Plato,
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  Speaker 4: this and that.
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  Speaker 5: All that, overboard.
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  Speaker 4: All those books go overboard when you feel the experience.
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  Speaker 5: And that is by going into cold water.
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  Speaker 7: If you look at passion, elation, joy, arousal, libido, all
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  Speaker 7: the sort of hell yeah, I won the lottery emotions,
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  Speaker 7: the really elevated emotional states, they all require oxygen as
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  Speaker 7: a part of their molecular structure. So when you're in
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  Speaker 7: a low oxidative state, you've now missed out on the
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  Speaker 7: upper tier of emotion. So mood starts to flatten. Well,
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  Speaker 7: now all of a sudden you let this go on
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  Speaker 7: for a few years and now you have a mood disorder. Anger, jealousy, despair, resentment.
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  Speaker 7: These emotions do not require oxygen. You can be in
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  Speaker 7: a deep sleep and instantly wake up angry. So these
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  Speaker 7: are readily available emotions. So if we can just improve
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  Speaker 7: the nutrient deficiencies in the human population and get hormones
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  Speaker 7: to improve and get oxygen up in these bodies, we
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  Speaker 7: can literally improve the mood of humanity. We get oxygen
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  Speaker 7: from the air. And so it's about 21% O2 at
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  Speaker 7: sea level. So get outside in the morning and do
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  Speaker 7: three rounds of 30 deep breaths with a breath hold
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  Speaker 7: in between. Just get the oxygen in. Don't worry about
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  Speaker 7: whether it comes in through your nose or your mouth.
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  Speaker 7: The style of breath work that I personally use is
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  Speaker 7: one called Wim Hof. He deserves all the credit.
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  Speaker 5: I started to do the breathing, this.
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  Speaker 4: Deep breathing, also at home, apart of the cold.
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  Speaker 5: Because by then I already knew it makes me stronger.
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  Speaker 4: So let it be now without cold water. And then
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  Speaker 4: I saw all the nervous system, all the lights, all
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  Speaker 4: the chakras, all the esoteric discipline results I had read
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  Speaker 4: in the books but never experienced. I had found something
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  Speaker 4: so profound, I stuck to it. And when you stick
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  Speaker 4: to it and you get into those disciplines, you automatically
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  Speaker 4: get a mindset.
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  Speaker 7: One of the reasons why sedentary lifestyle is the leading
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  Speaker 7: cause of all-cause mortality, meaning sitting is the new smoking,
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  Speaker 7: is because it reduces the oxidative state. We know that aging,
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  Speaker 7: we know that disease is a progressive mitochondrial disease. It's
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  Speaker 7: a dysfunction in the powerhouse of the cell called the mitochondria.
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  Speaker 7: And the more that we can feed this mitochondria, and
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  Speaker 7: properly power it, its favorite fuel source is oxygen, the
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  Speaker 7: longer we're going to live, the healthier we're going to live,
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  Speaker 7: the more cognizant we're going to be, the less disease-prone
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  Speaker 7: we're going to be.
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  Speaker 1: You don't have to go to a gym and crush yourself.
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  Speaker 1: You don't have to get pinned under a barbell. You
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  Speaker 1: don't have to break your back trying to deadlift the moon.
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  Speaker 1: Go for a walk. Go for a light jog. spin
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  Speaker 1: on a bike, play with your kids, but you've got
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  Speaker 1: to do some exercise. It's a basic necessity of life.
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  Speaker 6: What are your habits and your routines and your rituals
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  Speaker 6: that have allowed you to stay so mentally and physically sharp?
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  Speaker 9: Well, one thing was when I had this house built,
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  Speaker 9: I had my bedroom built upstairs, so I'd have to
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  Speaker 9: go upstairs every night to go to bed. And that's
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  Speaker 9: been a good thing. I go up and down my steps.
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  Speaker 9: It's been very helpful because I understand the importance of movement.
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  Speaker 9: I understand the importance of walking. I try very hard
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  Speaker 9: to walk 3,800 steps in my little house here with
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  Speaker 9: my walker because I think it's very, very important to walk.
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  Speaker 8: So I created a morning routine that was definitely optimized
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  Speaker 8: to me.
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  Speaker 5: I tried a million different things. I tried meditating.
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  Speaker 2: I hated it.
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  Speaker 9: I tried yoga. I fricking hated it.
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  Speaker 4: And then I realized my jam was going into the
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  Speaker 4: gym and lifting heavy weights.
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  Speaker 3: That was my jam.
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  Speaker 5: I realized I felt so good after I did that.
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  Speaker 2: Your brain is a computer.
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  Speaker 3: You got to boot it up. How do you boot
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  Speaker 3: up the brain? There are certain ways to boot up
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  Speaker 3: the brain. Changing your physiology, uh, You know, I wake
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  Speaker 3: you up at four o'clock in the morning.
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  Speaker 2: You're like, oh, dude, I'm still I'm still foggy. I'm like, OK, well,
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  Speaker 2: 50 burpees. And then you hit 50 burpees. That would
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  Speaker 2: change your physiology, wouldn't it?
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  Speaker 3: If I if I if I take you outside, I
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  Speaker 3: throw you in 55 degree cold plunge. That would change
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  Speaker 3: your physiology. So I need to boot up that brain.
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  Speaker 3: I need to wake up that brain.
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  Speaker 6: It's why I tell people the most important thing to
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  Speaker 6: realize is you're having a biological experience. Nature understands that
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  Speaker 6: to get you to do the things that nature wants
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  Speaker 6: you to do, which is have kids that live long
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  Speaker 6: enough to have kids, that the only levers that it
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  Speaker 6: has to pull have to do with creating desire or pain, right?
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  Speaker 6: So you want to move towards something, you want to
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  Speaker 6: move away from something.
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  Speaker 1: Like when I wake up today, every single day, I
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  Speaker 1: wake up grateful. I wake up happy.
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  Speaker 2: I wake up excited.
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  Speaker 9: Try to find joy and happiness. Find something that makes
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  Speaker 9: you laugh, really gutting laugh, not something mean, but something
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  Speaker 9: that really makes you feel like, oh, that's really, really funny.
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  Speaker 9: And look for that kind of joy Reality in your lives.
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  Speaker 10: That is where the mindset. Being motivational. Being emotion. Keep
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  Speaker 10: the mind on moving. Keep the mind on finding. Because
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  Speaker 10: the seeker becomes the finder.
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  Speaker 4: And it's incredible what you can find within yourself.
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  Speaker 5: It's amazing. It's much more than we think. There we are.
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  Speaker 6: And so fulfillment is the only neurochemical state that I
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  Speaker 6: think exists that's resilient to the ups and downs. And
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  Speaker 6: so the irony of that, that that becomes transient, that
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  Speaker 6: it's not meeting some need that nature has baked into
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  Speaker 6: our hard wiring, it's like, okay, wait a second, then
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  Speaker 6: just pursuing happiness is not the right thing. So fulfillment,
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  Speaker 6: which I have a formula for, and I think this
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  Speaker 6: is universal, this is just based on what evolution has
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  Speaker 6: programmed into our brains, is you must work hard, in
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  Speaker 6: pursuit of a set of skills that allows you to
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  Speaker 6: serve not only yourself, but other people. Life is ultimately
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  Speaker 6: about go out, do hard things that allow you to
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  Speaker 6: serve the group and yourself. And if you do that,
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  Speaker 6: you'll have a sense of fulfillment, even in the dark
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  Speaker 6: days when it's hard, something goes wrong and it's a
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  Speaker 6: major struggle. But you're like, I know why I'm doing this, right?
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  Speaker 6: The act of service. I'm getting better at something. Improvement,
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  Speaker 6: as Tony Robbins says, improvement is a foundational pillar to
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  Speaker 6: human happiness. It's like you've got in that bundle all
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  Speaker 6: the things you need to meet nature's requirements and you
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  Speaker 6: will feel, even when it's hard, satisfied.
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  Speaker 2: All right.
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  Speaker 11: What does my average daily schedule consist of? Well, that's
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  Speaker 11: fairly straightforward. I get up around somewhere between six and eight,
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  Speaker 11: and then I work till 10 as hard as I
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  Speaker 11: can flat out every single day. So, and I've been
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  Speaker 11: doing that for with very little variation, although it's been
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  Speaker 11: much more extreme in the last year for like since 1985,
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  Speaker 11: like I work probably, well, I work, I would say
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  Speaker 11: 14 hours a day. at least 14 hours a day.
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  Speaker 11: And so that's about a hundred hours a week. And
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  Speaker 11: the time that I don't do that, I spend with
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  Speaker 11: friends and mostly with my family. And so, yeah, and
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  Speaker 11: I work as efficiently as I possibly can. I'm always
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  Speaker 11: trying to do everything I can as fast as I
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  Speaker 11: possibly can. And I'm accustomed to that because like I said,
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  Speaker 11: I've been doing it for, I've been doing it for
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  Speaker 11: 30 years. If you are an anxious person and that's
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  Speaker 11: manifesting itself in say neurotic over analysis, There's two things
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  Speaker 11: you can do very rapidly. Three things, really, that will
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  Speaker 11: help quell that. Well, four things even. Number one, get
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  Speaker 11: up at the.
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  Speaker 2: Same time every day.
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  Speaker 11: And I would recommend in the morning because that's when
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  Speaker 11: people generally get up. And it's good to do what
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  Speaker 11: everyone else does unless you have a good reason not to.
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  Speaker 11: Number two, eat a large breakfast.
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  Speaker 12: Right.
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  Speaker 11: Keep it carbohydrate light. You know, don't eat toast and
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  Speaker 11: like and Froot Loops. That's not going to do the trick.
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  Speaker 11: Make it fat and protein heavy and eat more than
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  Speaker 11: you want. You might say, I'm not hungry in the morning.
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  Speaker 11: It's like this has nothing to do with what you
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  Speaker 11: want or what your appetite is. It's like you need
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  Speaker 11: to eat in the morning. If you're an anxious person
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  Speaker 11: and you don't eat in the morning and then you
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  Speaker 11: stress yourself out, your body hyper produces insulin. It takes
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  Speaker 11: all the blood sugar out of your blood and that
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  Speaker 11: dysregulates your metabolism for the entire day. You can't reset
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  Speaker 11: it till you go to sleep at night. And I've
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  Speaker 11: had lots of anxious clients who would say fall into
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  Speaker 11: the over analytic category who were like virtually cured by
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  Speaker 11: eating a large breakfast every morning. I would highly recommend
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  Speaker 11: that you could try some physical exercise. Weightlifting is really
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  Speaker 11: good for curing anxiety. Another thing you can do, as
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  Speaker 11: I alluded to earlier today, is to make a schedule
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  Speaker 11: and start attending to your daily micro routines.
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  Speaker 12: Well, I have certain fundamentals that haven't changed. I think
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  Speaker 12: I've shared with you before, the first thing I do
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  Speaker 12: every single morning is I go in freezing cold water.
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  Speaker 12: I've shared this with many people. It's not because I'm
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  Speaker 12: a masochist, but because it moves the lymph of your body,
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  Speaker 12: as you well know. And when you jump in, it
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  Speaker 12: never feels good to go in, but getting out, you
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  Speaker 12: feel incredible. But I do it for a different reason.
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  Speaker 12: I do it to train my brain to say, when
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  Speaker 12: I say now, it means now. When I say go,
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  Speaker 12: we go. I don't stand there because it's cold and go,
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  Speaker 12: maybe in a minute when I'm ready. And I think
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  Speaker 12: I've shared with you before, I don't think I've ever
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  Speaker 12: had a morning I look forward to jumping in that
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  Speaker 12: water ever. But I always do it because I've trained
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  Speaker 12: my brain. This is how we work. And if you
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  Speaker 12: train your brain to do that every single day, then
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  Speaker 12: it'll do it on the more difficult and important things
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  Speaker 12: in life. But I also then I do my priming.
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  Speaker 12: I think you're familiar with, which is I do 10
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  Speaker 12: minutes and I pick 10 minutes because if I said
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  Speaker 12: do 20 minutes or 30, I don't have time. But
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  Speaker 12: if you don't have 10 minutes for your life, you
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  Speaker 12: don't have much of a life to work on both
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  Speaker 12: their business side of the life and personal one of each.
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  Speaker 12: And in order for either one of those to work,
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  Speaker 12: you need to be in a strong emotional state. And
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  Speaker 12: if you start with your body like, you know, I
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  Speaker 12: start every morning in my cold water, start morning with
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  Speaker 12: my workout.
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  Speaker 5: I started every morning on feeding my mind.
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  Speaker 12: Right. So there's certain things you've got to do physically.
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  Speaker 12: So you're strong enough to remember the truth, because remember,
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  Speaker 12: fear is physical. You feel it in your throat or
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  Speaker 12: your gut. So is courage. Courage doesn't mean you're not afraid.
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  Speaker 12: It just means you're strong enough you push through in
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  Speaker 12: spite of the fear, right? And courage feels different in
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  Speaker 12: the body. So when you go lift or you go
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  Speaker 12: for a sprint or a strong run or you jump
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  Speaker 12: in that freezing water, when you push your mind to
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  Speaker 12: go beyond what's comfortable, you feel a strength inside you
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  Speaker 12: and that strength will help you to change your body,
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  Speaker 12: your emotions.
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  Speaker 5: Your relationships, whatever.
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  Speaker 13: I'm waking up these days around 6 a.m., 6.30 a.m.
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  Speaker 13: When I wake up, I make a beeline for sunlight.
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  Speaker 13: The single best thing you can do for your sleep,
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  Speaker 13: your energy, your mood, your wakefulness, your metabolism is to
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  Speaker 13: get natural light in your eyes early in the day.
• 15:12
  Speaker 13: And if you live in an area where it's very
• 15:14
  Speaker 13: cloudy outside, just know that the sunlight, the photons coming
• 15:17
  Speaker 13: through that cloud cover are brighter than your brightest indoor lights.
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  Speaker 13: I would say this is the fundamental thing of any
• 15:25
  Speaker 13: good morning. And if you don't do this enough, you
• 15:29
  Speaker 13: are messing yourself up in a number of ways. This
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  Speaker 13: sets in motion a huge number of different neurobiological and
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  Speaker 13: hormonal cascades that are good for you, reduces stress late
• 15:40
  Speaker 13: at night, offsets cortisol, a million different things, really. I hydrate,
• 15:44
  Speaker 13: I drink water, and then I have this obsession with
• 15:47
  Speaker 13: trying to do one cognitively hard thing a day, one,
• 15:52
  Speaker 13: and one physically hard thing a day. In that 90 minutes,
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  Speaker 13: I'll typically try and read a research article start to finish,
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  Speaker 13: or I'll work on a document that I might be
• 16:00
  Speaker 13: doing a grant or research paper.
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  Speaker 14: So I don't think there's a default template for success,
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  Speaker 14: but I think there's things that you can do to
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  Speaker 14: put yourself.
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  Speaker 5: In the best position to succeed. I talk about the.
• 16:09
  Speaker 14: One thing in business you can control is effort, going
• 16:13
  Speaker 14: out there and sales, curing all. So I think, and
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  Speaker 14: I agree with your point, that there are things that
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  Speaker 14: if you do them, you put yourself in the best
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  Speaker 14: position to succeed. They're out there trying to take you
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  Speaker 14: down and they're not just going to sit still. And
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  Speaker 14: if you're good, really, really good, you're going to inspire
• 16:30
  Speaker 14: them to work even harder, faster, better. And so you
• 16:32
  Speaker 14: have to be very self-aware of what you're good at
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  Speaker 14: and what other people are good at. And that's the
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  Speaker 14: brains part. And that's the effort part as well. Because look,
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  Speaker 14: if you're competing with me, you better know what you're doing.
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  Speaker 5: Otherwise, I'm going to kick your ass. You know, and
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  Speaker 5: you're not going to outwork me.
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  Speaker 14: And so, you know, the combination is usually what kills
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  Speaker 14: businesses early on more than anything. If you outwork everybody,
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  Speaker 14: if you try to be a little smarter than everybody,
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  Speaker 14: if you try to be a better salesperson than everybody,
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  Speaker 14: if you try to be better prepared than everybody, you've
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  Speaker 14: got your best chance.
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  Speaker 5: Because if you.
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  Speaker 14: Don't do it and somebody else does, you know, I
• 17:08
  Speaker 14: have the saying, work like someone's trying to take it
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  Speaker 14: all away from you. You know, actually work like someone's
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  Speaker 14: spending 24 hours, working 24 hours to take it all
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  Speaker 14: away from you, man.
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  Speaker 5: And that's kind of the way I look at it.
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  Speaker 6: Now, when I think about a morning routine and what
• 17:20
  Speaker 6: order I'm going to do things in, then it has
• 17:23
  Speaker 6: to do with what's going on in my life at
• 17:24
  Speaker 6: that point. What's the most important thing to me in
• 17:27
  Speaker 6: that moment? So when I'm really focused on getting my
• 17:31
  Speaker 6: physique in order, I'm focused on the gym as being
• 17:37
  Speaker 6: the thing that I want to make sure that no
• 17:39
  Speaker 6: matter what else happens during the day, I get that done.
• 17:42
  Speaker 6: then I do that first. And that really is what
• 17:44
  Speaker 6: slot number one is for in any morning routine is
• 17:48
  Speaker 6: what is the most important thing that you know, no
• 17:51
  Speaker 6: matter what else falls by the wayside during this day,
• 17:54
  Speaker 6: if it gets crazy, things will crop up that I
• 17:57
  Speaker 6: know that I'm going to get that thing. One of
• 17:59
  Speaker 6: the beliefs you have to get in line is that
• 18:01
  Speaker 6: it's worth getting out of bed, that you want to
• 18:03
  Speaker 6: do this new thing that you want to stop doing
• 18:06
  Speaker 6: thing a and start doing thing B you're in the gym.
• 18:08
  Speaker 6: You're struggling, you're out of breath, you're pushing hard, you're
• 18:11
  Speaker 6: putting yourself into that stressful fight or flight mode.
• 18:14
  Speaker 5: Boom, that wakes you up, okay? You need that.
• 18:17
  Speaker 6: Cortisol to get you springing out of bed. Let me
• 18:20
  Speaker 6: tell you, one set, I'm breathing heavy, my blood is
• 18:24
  Speaker 6: pumping and boom, all of a sudden I'm wide awake.
• 18:27
  Speaker 12: This is your time, but you have to get your
• 18:29
  Speaker 12: head straight and you got to get your energy strong.
• 18:31
  Speaker 12: And that's not easy when most people are shoved in
• 18:32
  Speaker 12: their houses and isolated and heard nothing but fear. So
• 18:35
  Speaker 12: you got to take back control.