Latest / Ambitious Podcast / EP. 58: How to Build a Morning Routine That Actually WORKS for Your Life | The Ambitious Podcast

Transcript

EP. 58: How to Build a Morning Routine That Actually WORKS for Your Life | The Ambitious Podcast · Ambitious Podcast

• 0:08
  Hello and welcome back to Ambitious.
• 0:10
  I am so excited to have you here today.
• 0:12
  We were talking about a topic that I feel like is all over the
• 0:16
  Internet and you see it in everyone's Tik Toks, you see it
• 0:21
  in people's Instagram posts, you see it on YouTube videos.
• 0:24
  And I feel like it's a very based on research that I did.
• 0:27
  It is a very researched topic and there's so much information
• 0:30
  about it. And today we are talking about
• 0:32
  morning routines. And I feel like there's this
• 0:35
  like rite of passage in a way when it comes to being an
• 0:38
  entrepreneur because people will say like, what's your morning
• 0:42
  routine or like what is, what are the things that you do to
• 0:44
  get started for your day? Or we study people who have
• 0:47
  these really big businesses that are 8 figure companies, like
• 0:50
  what is their morning routine? And there's such an emphasis on
• 0:53
  what people do prior to getting into work.
• 0:56
  And so I started to really think about, you know, is there a way
• 1:01
  to look at the morning routine as a symbol or a pathway to
• 1:06
  people's success? Like is there a correlation
• 1:08
  between what someone does in the morning and the success that
• 1:11
  they have within their business and within their life?
• 1:13
  And when I tell you, I found a lot of things that correlate the
• 1:17
  two, which was what we're going to unpack today.
• 1:19
  It was really incredible. And it made me really start to
• 1:22
  think about, you know, how can we make are mornings less
• 1:26
  stressful? How can we feel like we know
• 1:29
  exactly what to do in the morning in order to have the
• 1:31
  best success throughout the day? A morning routine, like, does
• 1:35
  that need to start at 5:00 in the morning?
• 1:37
  Can you still do a morning routine that maybe takes 20
• 1:40
  minutes versus 2 hours? Like, is there a difference
• 1:43
  between the two? What do you do on the days that
• 1:46
  you don't feel like doing this big regime of all these things
• 1:49
  for your morning routine and if your mornings are unpredictable?
• 1:53
  Hello, all of my mom's out there.
• 1:55
  If you are having unpredictable mornings for yourself, how do we
• 1:58
  navigate leveraging the morning routine for an unpredictable
• 2:02
  lifestyle or schedule? And so we are today going to be
• 2:05
  going through giving you actually some information on the
• 2:08
  impact of a morning routine. We're going to go over something
• 2:12
  that is called behavioral activation and what that means
• 2:15
  for your success, for your life and for your business.
• 2:18
  And we're also going to go over mistakes that people make in the
• 2:20
  creation of their morning routine, as well as the steps
• 2:22
  that I would recommend for you if you are wanting to craft one
• 2:25
  of your own. And it is my hope for you that
• 2:27
  by the end of today's episode, you're able to get good clarity
• 2:31
  on what a good morning routine for you could look like and what
• 2:35
  that would include. So first I want to say, you
• 2:38
  know, when we think about mornings, there's actually been
• 2:42
  research that has shown that there is a typical morning
• 2:44
  routine of an average everyday person, and that is people who
• 2:49
  are waking up usually between 6:00 and 8:00 AM.
• 2:52
  You get out of bed potentially after you've hit snooze 3 or 4
• 2:56
  times. Once you're starting to kind of
• 2:58
  think about getting out of bed, you might go over to grab your
• 3:00
  phone to turn off your alarm to then open it and open Instagram
• 3:04
  or TikTok or your e-mail and start to scroll through things.
• 3:08
  You usually then say, OK, I got to get out of bed.
• 3:10
  After you've done a little time doing that and then you go into,
• 3:13
  you know, the washroom of, you know, brushing your teeth,
• 3:16
  washing your face. You might get a quick breakfast.
• 3:19
  So you, you know, scarf down something as you're getting
• 3:21
  ready to go about your day, maybe a smoothie, grab a coffee.
• 3:25
  And then really you typically for most people get ready for
• 3:29
  your day. If you are, you know, wanting to
• 3:31
  do makeup or something like that, some people will do a
• 3:33
  little bit of work and then you start your work day.
• 3:35
  Like that is the typical flow of an average morning of a typical
• 3:40
  everyday person. You get up, you get ready, you
• 3:43
  eat breakfast, you start work. And you know, truthfully, when I
• 3:46
  was thinking about all of the morning routines of my peers,
• 3:50
  the morning routines that I've tried and just all of the things
• 3:54
  I will say that most people that I know in my life have those
• 3:57
  morning routines. Like think about the people your
• 3:59
  mom, your dad, your your cousin, your best friend.
• 4:02
  Like what do they typically do when they get up in the morning?
• 4:05
  And it probably in some aspect follows a very similar structure
• 4:09
  to what I just outlined. But here's the thing, when we
• 4:14
  talk about success in business, when we talk about really
• 4:17
  separating ourselves and being part of those who are wildly
• 4:22
  successful in whatever bucket that may be, obviously, you
• 4:24
  know, unambitious. We talk about, you know,
• 4:26
  relationships and health and business and, and money and all
• 4:30
  of the different things. Whatever your goal is, you have
• 4:33
  a desire to achieve that at a very high level.
• 4:36
  So in order for you to get very different outcomes in whatever
• 4:40
  bucket of your life you're working toward right now, we
• 4:42
  need to recognize that we're going to need to do things that
• 4:45
  most of society and most of the world may not do.
• 4:49
  And this is one of those opportunities for you to use
• 4:52
  this morning routine as a way to say, well, what is a new habit?
• 4:55
  What is a new structure that I could potentially entertain to
• 4:59
  be able to get myself those results that I want, again, in
• 5:02
  any backup of your life. So here's the thing when we
• 5:06
  start to think about that morning routine, right?
• 5:08
  Of that that person that is like the average everyday person that
• 5:11
  uses that flow of their day. Here's the problem with some
• 5:15
  issues that that has. If you do start your day that
• 5:18
  way and again, want to be achieving super, super high
• 5:22
  levels of success in a specific bucket of your life, there is a
• 5:26
  lack of planning, right? So when we wake up with that
• 5:29
  kind of morning routine, as I just described of like the
• 5:31
  average everyday morning routine, what it does is it's
• 5:34
  actually rooted in a lot of lack of planning.
• 5:37
  So because of that, there's a very reactive mindset.
• 5:40
  Like the alarm goes off and you're like crap, got to get up.
• 5:43
  And you're always in this aspect of being reactive and not
• 5:47
  proactive. So because of that, it makes it
• 5:50
  extremely hard for you to prioritize tasks, for you to
• 5:54
  prioritize time, time for you to prioritize certain outcomes or
• 5:57
  things that are important to you simply based off the fact that
• 6:01
  you start your day in a reactive state.
• 6:04
  So when we have the alarm or I got to quickly grab something
• 6:07
  before I go out the door, it's so reactive that there's no
• 6:10
  intention in the way that you're starting your day.
• 6:14
  And because of that, this usually cues stress and anxiety.
• 6:18
  You have this moment where you've snoozed the alarm or
• 6:21
  potentially even have sat in bed and scrolled social media only
• 6:25
  to realize, oh, crap, I've given myself less time to get ready.
• 6:28
  I got to go, got to go. And so you end up with the
• 6:32
  morning routine that ends up leaving you like kind of
• 6:34
  frantic, stressed, overwhelmed, anxious.
• 6:38
  And you start to kind of get into this place of starting your
• 6:41
  day with anxiety. And maybe you are thinking
• 6:44
  about, you know, a couple mornings, maybe you don't have a
• 6:46
  morning routine right now. And this was an episode that you
• 6:49
  press play on because you desire to create a morning routine.
• 6:52
  This is something that if you do not have an intention or
• 6:56
  structure to your mornings, you will start every day with
• 6:59
  stress, anxiety and overwhelm. And so this was also something
• 7:05
  that was part of a lot of the research that I did around
• 7:07
  morning routines of like the average person, which is also
• 7:10
  something called decision fatigue.
• 7:12
  And you are probably very familiar with Steve Jobs and the
• 7:17
  fact that he wore very similar outfits day in, day out.
• 7:20
  And there's also these jokes that people will make about
• 7:22
  Zuckerberg because he also has a very consistent routine every
• 7:26
  single day. And both of them have designed
• 7:30
  their days from a lens of making less decisions because what it
• 7:33
  means is that you're able to have that mental energy and have
• 7:38
  that mental bandwidth for the times when you really need to
• 7:41
  make important, impactful business or life decisions later
• 7:46
  on or throughout your day. And So what also happens when
• 7:49
  someone doesn't have a structured morning routine is
• 7:51
  you wake up in a reactive state, stressed, overwhelmed, and also
• 7:55
  in this place of feeling like you have a million and one
• 7:59
  decisions to make, like, Oh my gosh, what am I going to have
• 8:01
  for breakfast? What am I going to wear today?
• 8:02
  What time should I get up? And all of these different
• 8:05
  pieces you've already packed in multiple decisions in the
• 8:09
  morning, which can create decision fatigue throughout your
• 8:13
  day. Another key element that I see
• 8:16
  with the typical morning routine is the fact that really, when
• 8:19
  you think about it, there is no capacity for anything that is
• 8:23
  dedicated toward personal growth.
• 8:25
  And the personal growth aspect doesn't necessarily have to mean
• 8:28
  learn morning. It doesn't mean you have to
• 8:29
  read. It doesn't mean you have to be
• 8:31
  doing something for more education.
• 8:34
  But also that typical morning doesn't have a lot of self-care
• 8:37
  in it. It doesn't have a lot of taking
• 8:39
  a breath and tuning in with yourself, whether that's through
• 8:41
  meditation, breath work, whatever it may be.
• 8:45
  There really isn't a lot of tuning in to you and what your
• 8:48
  needs are, and it doesn't really prime you for your day.
• 8:52
  It's not priming your energy, it's not priming your mindset.
• 8:55
  It's just literally going through the motions and going
• 8:58
  through the tasks. And because of this, this also
• 9:01
  typically will lead because of going through the motions to
• 9:05
  sometimes actually building a habit around things that are
• 9:09
  quote UN quote unhealthy. And, you know, healthy is
• 9:12
  something that I, I want to say I use as a very like loose term
• 9:18
  because healthy for one person may not be healthy for the next.
• 9:21
  So for example, healthy for one person might be having a
• 9:24
  breakfast every morning, whereas for the other person, healthy
• 9:27
  might feel like doing, you know, intermittent fasting each
• 9:29
  morning. So what I want to say though, is
• 9:32
  that there are unhealthy habits. So for example, if you are
• 9:37
  trying to get out of bed and you're hitting snooze, there
• 9:39
  literally is research that shows that you trying to get out of
• 9:42
  sleep and going back into sleep can actually make you more
• 9:45
  groggy throughout the day. So when I say healthy or you
• 9:49
  know, the fact that having this routine can be unhealthy for
• 9:52
  you, there are certain practices that literally from a science
• 9:56
  perspective have ongoing impact to you and to your productivity
• 10:01
  and to the rest of your day. And So what we want to look at
• 10:05
  is in having those rushed mornings of go, go, go, is this
• 10:09
  also leading to us having a lot less focus because we're
• 10:13
  disorganized. So we are not going into those
• 10:16
  mornings with intention. We're kind of, again, just being
• 10:19
  reactive. And as a result, we're not
• 10:21
  tuning into, OK, well, you know, do I want to get my workout done
• 10:25
  in the morning? Do I want to, for example, prep
• 10:28
  lunch for the mid of the day? So I'm setting myself up for
• 10:31
  success. There's an aspect as well of the
• 10:34
  morning routine that without structure also allows the things
• 10:38
  that you care about to not come true because you're not actually
• 10:41
  dedicating time for those other things that you value.
• 10:44
  And ultimately, this really is the last piece of why these
• 10:48
  morning routines are not effective is because there's no
• 10:51
  goal setting. There's no actual intention of
• 10:54
  anything that you want to do that's helping you to stay on
• 10:57
  track with your goals. And again, the goal doesn't have
• 11:00
  to be around business like the goal could even be.
• 11:03
  I was just talking to a peer of mine and they were talking about
• 11:07
  how a husband and wife that they know spend every single morning
• 11:10
  30 minutes together and it's part of their day.
• 11:12
  They have a sauna on their property and so they have a
• 11:15
  sauna and ice bath morning every morning for half an hour.
• 11:18
  And they have 4 kids and they're both entrepreneurs.
• 11:22
  And So what it tells you is that if you, for example, value your
• 11:26
  relationship with your partner, are you creating space and
• 11:29
  intention for that goal of maintaining your connection?
• 11:34
  If you're somebody, for example, who really wants to prioritize
• 11:36
  movement or you want to prioritize exercise, are you
• 11:39
  moving your body and dedicating each morning to doing so?
• 11:42
  So like for me, I wake up every single day and I don't have a
• 11:48
  coffee. I drink water as soon as I get
• 11:50
  up and I literally go outside and I walk 5K.
• 11:53
  And when I walk 5K immediately after getting out of bed and
• 11:57
  chugging water. What this does is it syncs my
• 11:59
  circadian rhythm by getting me into the sun and basically
• 12:02
  helping my body to say hey, we're awake, we're getting up
• 12:04
  now. And 2nd, it helps me to get in
• 12:07
  5K while also being fasted because I have no food in my
• 12:10
  system. And it's helping me to achieve
• 12:12
  some of my exercise goals, which is to get a certain amount of
• 12:15
  kilometers in per day walking. So it's not something super
• 12:19
  strenuous, but I'm kind of looking at, OK, well, what are
• 12:22
  my goals? And does my morning routine or
• 12:25
  the way that I structure my day help those goals to take shape
• 12:28
  and to happen? So when I started to really
• 12:32
  research, OK, well, what is the typical morning routine of most
• 12:35
  people? And then I looked at, OK, well,
• 12:38
  if we know the morning routine of most people, what's wrong
• 12:40
  with that? Why is that not allowing them to
• 12:42
  achieve massive, massive outcomes?
• 12:44
  And it's because of some of the things that we just discussed,
• 12:46
  right? Lack of structure, not having
• 12:48
  any goal setting, no time for personal growth, maintaining
• 12:52
  unhealthy habits, coming from a place of being reactive.
• 12:55
  And as a result, there's no planning which causes stress and
• 12:57
  anxiety, like the list goes on and on.
• 13:00
  So I thought to myself, okay, well, if that's this the morning
• 13:03
  routine of an average person, what is there for us to learn
• 13:07
  about a new way or a new approach?
• 13:09
  And so one of the concepts that came through one of the
• 13:12
  approaches which actually comes from cognitive behavioral
• 13:15
  therapies or CBT is known as behavioral activation.
• 13:20
  And so it's basically a a treatment or a approach that is
• 13:24
  used to help people with depression.
• 13:26
  And it's focused on how your environment and your actions
• 13:29
  actually are the thing that affects your emotions.
• 13:32
  And so behavioral activation is rooted in helping you to break
• 13:37
  free from the cycle of going through avoidant things, IE not
• 13:41
  wanting to get out of bed and encouraging engagement in things
• 13:44
  that are actually meaningful activities to you.
• 13:47
  So things that you really care about, the goals that you have,
• 13:49
  the things that you hold true for you and for your life.
• 13:52
  And so when I started to really look into this, because I
• 13:55
  obviously have talked about on other episodes, the fact that I
• 13:57
  am very, very pro therapy. I love my therapist.
• 14:00
  Shout out, Linda, I love my therapist.
• 14:03
  And there's been a lot that I have learned as to these
• 14:06
  approaches or perspectives that have helped me to better
• 14:09
  understand how I can develop as a person.
• 14:12
  And so the basis of behavioral activation is really based off a
• 14:16
  couple core principles, which is #1 identifying manageable
• 14:22
  activities. So it's actually helping to
• 14:25
  start your day with small, manageable, approachable tasks
• 14:30
  that will help you to actually get an accomplishment early on
• 14:35
  within your day. That in turn, actually is what
• 14:38
  fosters and creates motivation and creates momentum for you.
• 14:42
  So Step 1 is really looking at how can we get a small win
• 14:47
  within the day? Is there a way that we can
• 14:49
  structure in those small wins to create that momentum and
• 14:53
  motivation that we want throughout the rest of our day?
• 14:55
  The second piece of behavioral activation and how we're able to
• 14:59
  use this approach to be successful is engaging in
• 15:02
  rewarding activities. So doing things that actually
• 15:06
  are enjoyment or purpose driven for us.
• 15:10
  So something like reading, listening to music or something
• 15:14
  that basically shifts your state.
• 15:16
  And again, what this specific thing is, is going to be
• 15:19
  individual person to person, OK? But what we're looking at is
• 15:24
  what is something that we can do each morning that is simply from
• 15:28
  a place of joy or purpose, OK? Third is positive reinforcement,
• 15:33
  which is doing things that help to really have us have an aspect
• 15:38
  of achievement toward goals. So this is not just a small win,
• 15:42
  this is actually a movement on our or a milestone toward a
• 15:46
  larger goal that we're working toward.
• 15:48
  And lastly, it helps us to be present.
• 15:50
  So it really focuses on how we can look at the current moment
• 15:54
  that we're in and not focusing on future stress and future
• 15:57
  events. So behavioral activation at its
• 16:01
  core is really how our environment paired with our
• 16:05
  actions can help us to change our behavior and live a better
• 16:07
  life that is more positive and more productive.
• 16:11
  And it is rooted in getting a small win, doing things that
• 16:14
  bring us joy and purpose every morning, helping us to build
• 16:19
  momentum and positively reinforce our goals.
• 16:23
  And the fact that we're making movement toward the things that
• 16:25
  we care about and helping us to stay present and not have
• 16:28
  anxiety or stress by focusing on the future and instead being in
• 16:32
  the current moment. So how do we do this right?
• 16:36
  So we we know that obviously this the standard morning
• 16:39
  routine of an everyday person has some flaws within it, right?
• 16:44
  It has some of those those areas that maybe for you or I that are
• 16:47
  very ambitious and we're going for these big things in our
• 16:50
  life. We may not want to just have
• 16:53
  life happen, but instead decide that we want to actually take
• 16:57
  control of how our day goes and take control of it within all
• 17:01
  that we have power of to be able to try to set the tone for our
• 17:04
  success. And we know that, you know,
• 17:08
  approaches like CBT are going to be helping us with behavioral
• 17:13
  activation to focus on the small momentum.
• 17:16
  And we know through science that literally by integrating these
• 17:19
  small wins, movement toward our goals and focusing on joy and
• 17:23
  being present, by having that as part of our day-to-day, that
• 17:27
  literally can shift our state. It can shift our perspective,
• 17:32
  which shifts the way that we show up and our behavior.
• 17:34
  And that ultimately for you and I are going to help us to get
• 17:37
  very different outcomes in our life, in our business.
• 17:40
  So knowing all of this, what do we do to create a really
• 17:44
  productive morning routine? OK, so 1st, I'm going to break
• 17:48
  these into steps so that you can literally take this as your
• 17:52
  guide, your homework, your exercise, if you will, to go and
• 17:56
  build the morning routine that is going to help you to be
• 17:59
  successful. And I will give some examples
• 18:01
  along the way of things that I've done that are kind of going
• 18:05
  to be underneath each of these pillars.
• 18:07
  But I also want to invite you to find a morning routine that
• 18:10
  feels good for you because I will be honest, I have tried
• 18:14
  everything under the sun. I have tried the two hour
• 18:17
  morning routine. I've tried the 20 minute morning
• 18:19
  routine. And what I realized is the
• 18:22
  morning routine that is going to be most impactful for you is the
• 18:25
  one that is actually most in alignment with you and your
• 18:29
  goals and most importantly your lifestyle.
• 18:32
  If you are a mom of 4 kids, two kids, who has a business and is
• 18:38
  trying to be a, you know, a great partner and a great mom
• 18:42
  and take care of yourself and all these things, your morning
• 18:45
  routine may not look the exact same as Sarah who is a single
• 18:49
  individual running her business and all of her hours and time is
• 18:53
  her own. And so I want to set that that
• 18:57
  expectation because what I think is kind of the the problem, if
• 19:01
  I'm going to be honest with morning routines, is that we
• 19:04
  are, say us again, a mom of four kids looking at a single
• 19:09
  individual's morning routine and trying to wonder how to take
• 19:12
  their recipe and make it work in our kitchen.
• 19:15
  And the ingredients you have are not the same.
• 19:19
  She has different ingredients of the time she has that you don't
• 19:22
  have. She has different ingredients
• 19:24
  potentially of, you know, the flexibility of her schedule that
• 19:27
  you don't have. She has flexibility of being
• 19:30
  able to sleep in longer, which you might have been up three
• 19:32
  times last night with kids not sleeping or you know, whatever
• 19:36
  that the situation may be. And one of the things that I
• 19:39
  pass along to women all the time is your business, your approach,
• 19:44
  your life needs to be designed for you and only for you.
• 19:49
  And while someone can maybe teach you principles, which is
• 19:53
  why we talk about principles on ambitious, I very rarely am
• 19:56
  like, go do blank. I give you bumper lanes for you
• 19:59
  to find yourself within it. And there's a reason that I do
• 20:02
  that. Because even for myself, I am
• 20:04
  someone who is a single individual who decides when she
• 20:07
  wants to go to bed and wake up, and I am that person who can
• 20:11
  determine what her morning routine is with Pretty Little
• 20:14
  disruption. That will not be the case when I
• 20:17
  am 3 kids deep and married and managing a household with
• 20:22
  multiple people in it. Like, this is because this is
• 20:24
  the season of my life that I'm in right now.
• 20:26
  And so it would be a disservice for me to say here's my morning
• 20:30
  routine. And then you say, well, that
• 20:32
  doesn't fit for my lifestyle because I have kids to get off
• 20:36
  to school and I have, you know, sleep.
• 20:39
  That is not happening some nights at all because kids are
• 20:42
  up in the middle of the night. So I'm exhausted.
• 20:45
  It's really important as women and as business owners that we
• 20:49
  recognize that while you can like the principles or the the
• 20:54
  approach that someone takes in their business or in their
• 20:57
  morning routine, copy and pasting it into your own life
• 21:00
  very, very rarely works because again, you both have different
• 21:03
  ingredients and then you're trying to make the same recipe,
• 21:06
  which is why it often tastes different.
• 21:08
  So my recommendation instead, and this is what I say to all
• 21:11
  clients, is that the way to win in your life and the way to win
• 21:15
  in business is to pull from the principal, not from the tactic.
• 21:19
  OK, I'm going to repeat that. The way to win in your life, in
• 21:23
  your business is not to take someone's tactic of what you see
• 21:27
  them doing on social media, in a program or any of those things.
• 21:31
  It is to pull from the principal or the root value from which
• 21:34
  they're operating and integrate that within your life because
• 21:38
  that allows you to adjust the tactic to be something that fits
• 21:43
  for you and for what makes sense for you and for your schedule
• 21:45
  and for your current reality. It considers the factors that
• 21:49
  you have at play and helps you still get the value or principle
• 21:52
  that they were integrating for you and for your life.
• 21:54
  So I wanted to set that expectation because I am not
• 21:57
  going to tell you, hey, you're going to get up at 5, you're
• 21:59
  going to work out, you're going to do this.
• 22:01
  I'm not going to tell you exactly what to do.
• 22:02
  I'm going to give you principles right now and steps for
• 22:05
  consideration that will help you as we go through today.
• 22:09
  Almost like a workshop, honestly, to really craft your
• 22:12
  morning routine and say based off of the prompts I was given
• 22:15
  today, here's what my new morning routine looks like.
• 22:17
  And here's what it looks like and makes sense for me.
• 22:20
  So let's picture this. You wake up and your alarm goes
• 22:25
  off at whatever time that is, the first thing you're going to
• 22:30
  want to do is you're going to want to hit snooze.
• 22:34
  And the thing that I will say is that there is so much science to
• 22:39
  support that. When you press snooze, as I said
• 22:43
  earlier, you're literally disrupting your sleep patterns.
• 22:48
  So when you, let's just say the alarm example wise goes off at 7
• 22:51
  and you press snooze on that and you go back to sleep and you
• 22:54
  fall back into asleep until 7:30 and then it goes off again.
• 22:58
  Then you press snooze again and you go back to sleep until 8:00.
• 23:01
  It actually will make you more groggy throughout the rest of
• 23:05
  your day as a result of repeating that pattern in the
• 23:07
  morning. So what I also will say is
• 23:11
  there's a science of it and there's the mindset of it.
• 23:15
  My perspective when it comes to snooze is if you tell yourself
• 23:19
  you're going to get up at 7:00 and you get up at 8:30, it's a
• 23:24
  small thing, but it to me is a matter of us not keeping the
• 23:29
  promises that we tell ourselves we're going to have, right?
• 23:33
  We're not keeping the promises that we made to ourselves about
• 23:36
  when we're going to get up. And this is a philosophy.
• 23:39
  This, I have to give credit where credit is due.
• 23:40
  This is a philosophy and an approach that I actually learned
• 23:43
  from listening to the Ed Mylet podcast, because in that
• 23:46
  podcast, he talks about how we should not be shocked that we
• 23:52
  struggle with consistency when we have certain promises that we
• 23:56
  tell ourselves, I'm going to get up at this time, I'm going to
• 23:59
  work out, I'm going to do this thing.
• 24:00
  And then you don't fulfill your own promise to yourself, which
• 24:04
  gives your own brain evidence to say, hey, when we say things, we
• 24:08
  don't mean it. When we tell ourselves we're
• 24:10
  going to do it, we don't do it. When we set the alarm at at
• 24:13
  7:00, we already know we're not getting up.
• 24:15
  What it's doing is it's training your brain to not trust your own
• 24:19
  thoughts. It's training your brain to not
• 24:22
  trust the commitments that you speak to yourself or that you
• 24:25
  state to be what you want. And so one of the issues I have
• 24:29
  with the snooze button is that it's not only an issue from a
• 24:33
  science perspective around your sleep and how it impacts you for
• 24:36
  the rest of your day, but it's also a way of literally
• 24:40
  programming you to not trust what you tell yourself you're
• 24:42
  going to do. And over time, that creates a
• 24:45
  massive impact on your ability to create long term sustainable
• 24:49
  change. So one of the ways that I have
• 24:55
  been able to help myself, because it's not to say it is
• 24:59
  not to say that I don't want to press snooze and it's also not
• 25:03
  to say by the way that I've never pressed snooze.
• 25:06
  It is a constant effort and a constant intention for myself to
• 25:11
  not press the snooze button. But what I will say is massive
• 25:16
  shout out to Mel Robbins because her approach of the 54321 method
• 25:22
  and just go has been a perspective and a mindset and an
• 25:26
  approach that has completely changed my life.
• 25:29
  The countdown has not only helped me to get out of bed in
• 25:33
  the morning, but it also has been something that when I'm
• 25:36
  sitting on the couch and I'm watching TV and I know I got to
• 25:38
  do the dishes or I know I got to do something and I really don't
• 25:41
  want to do it. I'm like 54321 go and it, it
• 25:45
  really feels like a jolt in the butt.
• 25:47
  Like it really gets me off of my butt and moving and going
• 25:51
  throughout my day. And I find that it's something
• 25:53
  so, so simple, but it is something that helps me in those
• 25:59
  moments when I don't want to do something to not go through this
• 26:02
  whole story and, you know, conversation in my mind of all
• 26:06
  the things that, you know, it could be.
• 26:07
  Or what if I just wait 10 more minutes or I'm not negotiating
• 26:10
  with myself soon as I have a feeling that I don't want to do
• 26:12
  something. I'm like 54321.
• 26:14
  And I do it to friends now, by the way, like we do it to each
• 26:18
  other. I was on the phone with someone
• 26:18
  yesterday and I was kind of, you know, complaining, if you will,
• 26:22
  about something that I didn't want to do in the house.
• 26:25
  And they're like Kate 54321. And I'm like, fine.
• 26:28
  And so I got up and I got moving.
• 26:30
  But the thing that I will also say has been a tactic that's
• 26:34
  helped with not hitting snooze has also been putting your phone
• 26:38
  in another room or putting your phone in another area of your
• 26:42
  bedroom. And this, again, I'm not going
• 26:45
  to get into all the science, but it is something if you're
• 26:46
  interested, you could go look up.
• 26:48
  There's also science to be able to support that by having your
• 26:51
  phone right beside your head or some of those you know who you
• 26:55
  are who are scrolling Tiktok and your phone is like under your
• 26:58
  pillow. That even by having that right
• 27:01
  near you when you're sleeping can actually impact your sleep.
• 27:04
  So that's not even in connection to the alarm.
• 27:07
  That's just in general having it in your vicinity while you're
• 27:10
  sleeping. So what I would say is if you
• 27:13
  could 54321 and if you could also put your phone potentially
• 27:18
  in a different area of the room. What it does is it forces you to
• 27:20
  get out of bed so you're not hitting snooze while you're half
• 27:23
  asleep. And listen, I know sometimes
• 27:24
  I've woken up and I'm like, I don't even remember pressing,
• 27:27
  pressing snooze. I don't even remember.
• 27:28
  I don't remember snoozing my alarm.
• 27:30
  And yet here we are. So the other thing I want to say
• 27:34
  with the alarms before we move on to Step 2 is.
• 27:38
  When you set. An alarm for 77157273735 and you
• 27:45
  know who you are. You're like oh shoot, she knows.
• 27:48
  Yup, because that is basically by setting your alarm for every
• 27:52
  5 minutes after the alarm that you actually wanted to get up
• 27:56
  for. What is that doing?
• 27:59
  That is setting your expectation when you go to bed to say I'm
• 28:03
  not going to get up when it goes off.
• 28:05
  You literally decided when you set those 15 alarms that are all
• 28:08
  in five minute increments, you decided going to sleep that you
• 28:12
  weren't going to get up with your alarm.
• 28:14
  So while you think it might be helping to like, oh, I want to
• 28:17
  triple check and make sure, what I would rather is that you
• 28:21
  actually set an alarm for the one time you want to get up.
• 28:24
  So let's just say it's 7:00 and you put that on the other side
• 28:27
  of the room, maybe even in the bathroom, and you put it on the
• 28:30
  loud ringer and it forces you to get out of bed and you will hear
• 28:35
  that ringer go off until you move.
• 28:38
  And alternatively, if you're like that, I like to sit in bed
• 28:42
  and wake up slowly. If that is not your vibe, then
• 28:45
  the other way that you can also approach this is to have your
• 28:48
  phone nearby where you can hit snooze, but there is no 2nd, 3rd
• 28:52
  or 13th alarm. This is you pressing.
• 28:56
  OK, snooze or pressing off. Shall I say you're pressing off
• 29:01
  and you're deciding by having one alarm that you only get to
• 29:05
  press it once and that's it. And you can go into doing your
• 29:08
  morning routine if you need to for whatever it might be,
• 29:10
  meditation or anything like that in bed.
• 29:12
  So things we want to consider our number one, start off your
• 29:16
  day with a win. Start off your day with not
• 29:19
  breaking a commitment to yourself.
• 29:20
  Start off your day by by not scrolling social media.
• 29:23
  Start off your day with a win for you.
• 29:26
  And as you'll hear in what I'm saying, it starts the night
• 29:29
  before. It starts with where are you
• 29:31
  putting your phone? It starts with what alarms are
• 29:33
  you setting. It starts with what are you
• 29:36
  doing to prepare yourself to have a good morning?
• 29:39
  OK, so I want to take a quick little brief interruption from
• 29:42
  today's episode to let you know about something really exciting.
• 29:45
  And I want to 1st preface, there is nothing here that I have to
• 29:47
  sell you. This is about something that is
• 29:48
  entirely free that I think would be a massive support for you if
• 29:52
  you are someone who's loving all things Ambitious podcast.
• 29:56
  So we have created an absolutely incredible community that is
• 30:00
  called the Ambitious Network. This is really a place where
• 30:02
  coaching and masterminds meet high level networking of other
• 30:05
  women who were just like you. So a little bit of what you can
• 30:08
  anticipate, this is a place for you to grow, to connect, and
• 30:11
  ultimately to get the support that you need to elevate your
• 30:13
  business. And so some of the things you
• 30:15
  can anticipate inside #1 live Hot Seat Coaching.
• 30:18
  This is literally live coaching in the way that I would do
• 30:21
  inside of our masterminds, our different offers only inside of
• 30:24
  this community, entirely free. You'll also get the opportunity
• 30:27
  to get access to exclusive giveaways that are not available
• 30:29
  anywhere else. So these are things like
• 30:32
  giveaways of different books and resources that I'm obsessed with
• 30:35
  that have really helped me in my journey of business, but also
• 30:38
  things on a larger scale, like some of which have been six
• 30:41
  months of private coaching type of giveaways.
• 30:44
  So all of this to be said, massive, massive amount of
• 30:47
  resources being given inside and also trainings and resources,
• 30:50
  tools of frameworks and downloads and worksheets and
• 30:54
  master classes that are going to be things that will really help
• 30:56
  to take you and your business to the next level.
• 30:59
  Now, it's also not just about me.
• 31:00
  I have an incredible network and a community of other
• 31:03
  entrepreneurs who also want to give back to you if you've loved
• 31:06
  their interviews and their discussions on the Ambitious
• 31:08
  podcast. So we have guests that are also
• 31:11
  providing resources in the community that will only be
• 31:13
  available inside the ambitious network.
• 31:15
  But there's also the networking aspect.
• 31:17
  And this is a place for you to not Only Connect with other
• 31:20
  women about what's going on in your business, what's currently
• 31:22
  working or not working in today's current market.
• 31:25
  It's a place to share wins, but it's also a place to connect
• 31:27
  with me and get my feedback and support for you and your
• 31:31
  business. Now all of that to be said, this
• 31:33
  is a, as I said, mastermind meets networking.
• 31:37
  And I really have created this as a community that I want to be
• 31:40
  something you've never gotten anywhere else.
• 31:42
  It's not this low ticket membership that you feel like
• 31:44
  you're paying for. You know, this graveyard of
• 31:46
  resources that the person has they don't know what to do with.
• 31:49
  And it's also not that Facebook group that you're inside of that
• 31:52
  you feel like you get tons of notifications, but you don't
• 31:54
  really want anything that's inside of it.
• 31:55
  It all feels surface level. We want to give you the ability
• 31:59
  to have mastermind meets high level networking all in one
• 32:02
  place. And the ambitious network is
• 32:03
  where you're going to find that. So how you can get inside?
• 32:06
  If you want to go to the show notes beneath, you can click a
• 32:09
  link to join, join us inside the ambitious network.
• 32:11
  And if you also want to connect with me on Instagram, I'm also
• 32:14
  happy to chat with you about it. So if you DM me the word
• 32:16
  ambitious, we'll be sure to chat a little bit more about the
• 32:18
  network for you and give you the link to get inside.
• 32:21
  So all of that to be said, I don't want to take any more time
• 32:24
  away from today's episode with So without further ado, let's
• 32:26
  get back into the show. So Step 2 is you want to wake up
• 32:30
  with purpose and one of the things that I try to do every
• 32:35
  day. So basically, I have my alarm
• 32:37
  that goes off, I press off and my alarm, by the way, is not
• 32:42
  like the like I can't with that sound.
• 32:45
  It immediately gives me anxiety. It's like one of my favorite
• 32:48
  songs that I'm really enjoying right now.
• 32:51
  And that song goes off. I press off and I sit there and
• 32:55
  I look at the ceiling and it's going to sound super weird, but
• 32:57
  I sit there and I look at the ceiling and I start to think
• 33:01
  about all of the things that I am grateful for and all of the
• 33:05
  things that I'm excited to do today.
• 33:09
  You'll notice that. I'm not dreading the day like oh
• 33:12
  I have to make content today. Oh, I have calls today.
• 33:16
  I'm like, OK I am. I'm so grateful for how these
• 33:19
  sheets feel because I shaved last night and it feels great on
• 33:22
  my legs. I am so grateful for this cold
• 33:26
  air that's on my face because the windows open and I'm so cozy
• 33:28
  in my bed. And I am so grateful for the day
• 33:33
  that I have and all these amazing clients that I get to
• 33:34
  serve today. And I'm so grateful for the fact
• 33:38
  that I get to go downstairs and have a really yummy oat latte.
• 33:41
  Like I am just looking forward to all of the little winds in my
• 33:45
  world. I'm starting off my day with
• 33:47
  positivity, and when you shift your focus to start your day on
• 33:53
  what the winds are, you will notice an incredible thing
• 33:56
  happen for the rest of your day. You are literally so motivated.
• 34:00
  You're training your brain to seek positive, to seek a win, to
• 34:04
  seek momentum instead of seeking what's not working and what's,
• 34:08
  you know, feeling resistant and what's feeling overwhelming.
• 34:12
  The thing I want to accentuate here is that it is a choice.
• 34:17
  It's a choice. You can start each day with
• 34:19
  like, I don't want to do this. Or you can start each day with
• 34:23
  like, what am I so excited to do today?
• 34:26
  And you know, one of the things not to get too deep into, you
• 34:29
  know, all of the religious aspect of it, but one of the
• 34:32
  things that I I pray about or that I'm grateful for is
• 34:37
  literally just being able to wake up and be alive for another
• 34:39
  day. Like I woke up today.
• 34:43
  You woke up today. That's a win.
• 34:47
  Right. You could have gone to sleep and
• 34:49
  not woken up. Or you may know people that that
• 34:52
  happened in my life. I had somebody who went to sleep
• 34:53
  and they did not wake up and she passed away.
• 34:57
  So I am literally. Grateful to be awake, I'm a
• 34:59
  grateful to be alive. I the other day was saying like,
• 35:02
  I'm grateful that I get to go on my morning walk because I have
• 35:05
  the ability to walk. Right.
• 35:08
  And this might. Seem like.
• 35:10
  Small things. But when you can focus on
• 35:13
  gratitude and having those in the tiniest things in your day,
• 35:17
  you don't need these monumental things to happen to you for you
• 35:20
  to be in a great mood and to experience a fantastic day.
• 35:23
  And ultimately, what we know is that your mood will determine
• 35:27
  your motivation. And your motivation is the thing
• 35:30
  that is the underbelly of all the results that you're looking
• 35:33
  for, right? The momentum you want in your
• 35:35
  business is determined by your mood, the perspective you bring
• 35:38
  to the problems that are naturally going to happen in
• 35:40
  every single person's day. So what you're doing by starting
• 35:45
  with gratitude is you're priming your brain.
• 35:48
  So again, we we've talked to this in other episodes and I
• 35:50
  would highly recommend going back to the episode with TJ Fry.
• 35:53
  He talks about really understanding the subconscious.
• 35:55
  So I'm going to very quickly review this, but if you want to
• 35:58
  learn more about the subconscious, I highly recommend
• 36:00
  going to his episode. In the subconscious episode that
• 36:03
  we did with TJ, we talked about the reticular activating system
• 36:07
  and basically how any person's brain is giving them tons and
• 36:12
  tons of information every single day.
• 36:14
  And it sorts that information based off of your subconscious
• 36:19
  and what your subconscious deems to be valuable or deems to be
• 36:22
  something that it wants to presence.
• 36:24
  Meaning you have a choice on what you see in the trajectory
• 36:30
  of your day. You have a choice on what you
• 36:33
  focus on. You have a choice on what you
• 36:35
  experience in your day. And you might be thinking, well,
• 36:39
  Kate, I've got a lot going on right now.
• 36:41
  I've got a lot of stress. I you may have financial stress,
• 36:43
  you may have family stress, you may have health stress.
• 36:47
  But I also would urge you to ask, have you ever seen someone
• 36:51
  who's been going through something that you or I may seem
• 36:54
  from the outside to look just so?
• 36:58
  Monumentally. Difficult.
• 37:00
  And yet somehow they have the most positive, you know,
• 37:03
  uplifting, embracing perspective of what is possible for their
• 37:07
  day. That is because they chose to.
• 37:11
  Focus on. What possibility was they chose
• 37:15
  to focus on the wind? They chose to decide to focus on
• 37:19
  what was the potential of their day instead of the pain of their
• 37:22
  day. And so the.
• 37:24
  Reticular activating system is something that is almost like a
• 37:28
  computer in your brain that you can program because when you
• 37:31
  decide to wake up and choose that I'm going to choose to see
• 37:34
  the positive from the moment my head leaves the pillow, it's
• 37:37
  telling your brain, hey, we want to see the winds.
• 37:40
  And this is something that will automatically happen over time.
• 37:45
  But what you can do is you can prime it and you can actually
• 37:48
  choose to program this computer, your brain, your subconscious to
• 37:52
  look for the positive things in your day.
• 37:55
  So you'll notice that when you're in a bad mood, all you
• 37:57
  see is bad. And when you're in a good mood,
• 37:59
  all you see is good. That is your reticular
• 38:03
  activating system. It is literally your brain
• 38:05
  giving you more of what it is that you're asking for in a
• 38:10
  day-to-day basis. So by having gratitude of big or
• 38:14
  small things, number one, it is anchoring you in to realizing
• 38:18
  that you should not only be being grateful or being, you
• 38:23
  know, happy about your life when you're having some massive
• 38:25
  milestone. The fact you have clothes to put
• 38:27
  on your back, the fact you have a roof over your head, the fact
• 38:30
  you can turn over and drink filtered water, the fact that
• 38:33
  you have comfortable sheets and you're sleeping on a mattress.
• 38:36
  Like there's no, there's no small thing.
• 38:41
  There's no one thing that it has to be.
• 38:43
  But what I want to anchor you into is in this world of all
• 38:46
  these big achievements and milestones and all these things,
• 38:48
  we need to get back to gratitude.
• 38:50
  We need to get back to realizing that there's wins in every
• 38:53
  single thing throughout our day and every possession you already
• 38:56
  have can be enough. And that will allow you to start
• 38:59
  your day and anchor it in with positivity instead of looking at
• 39:02
  the pain ahead of your schedule or work.
• 39:05
  So this helps you to get excited about your day, right?
• 39:09
  So we're going to start with not pressing snooze, set ourself up
• 39:12
  for success the night before 2, we're going to look at how can
• 39:15
  we start our day with purpose? How can we start it with seeking
• 39:18
  joy and and intention around our emotions, our thoughts, our
• 39:22
  feelings and take we decide taking charge of what we decide
• 39:26
  we're going to feel and go into as our perspective that day.
• 39:29
  Step 3 is I want you to make your bed and I want you to tidy
• 39:34
  your space. So remember.
• 39:36
  We talked about in behavioral activation the fact of getting
• 39:39
  the small wins and how if you start your day with a small win,
• 39:43
  it creates momentum for the rest of your day.
• 39:45
  Making your bed is not about making your bed.
• 39:49
  I don't care what your. Sheets look like I don't care if
• 39:53
  you quaff the pillows. It's not about that.
• 39:55
  It's about the fact that when you wake up and you tell
• 39:59
  yourself I'm going to make the bed and you make the bed every
• 40:01
  day, it is giving you a win when you tidy your space.
• 40:05
  It is giving you a win automatically in the first
• 40:08
  several moments of you waking up and starting your day.
• 40:11
  So by having these wins, what it does is it activates your
• 40:15
  brain's reward system and it actually boosts your dopamine
• 40:19
  levels and it sets a positive tone for the rest of your day.
• 40:23
  So it creates this aspect of accomplishment, and it actually
• 40:27
  primes you to be productive. So it might seem.
• 40:31
  Like something small. You're like Kate, like it's
• 40:33
  just, it's just my bed. Like who cares?
• 40:35
  I'm just didn't make my bed today.
• 40:38
  But not making your bed was an opportunity to accomplish
• 40:41
  something that takes 5 seconds to do, assuming you don't have
• 40:45
  35 pillows that you put on it. And if so, maybe it's an
• 40:48
  invitation to remove some pillows.
• 40:50
  But if this is something that you know you can build into your
• 40:54
  day, it will actually create momentum and it will also help
• 40:58
  you to manage your environment, to create your environment.
• 41:02
  Again, going back to behavioral activation, behavioral
• 41:05
  activation is the basis of how your actions and environment
• 41:07
  determine your mood and therefore your motivation and
• 41:11
  your momentum. So if we are priming our bed by
• 41:16
  making it think about also when you go back to bed and your bed
• 41:20
  is made at night does not feel so much better that when you go
• 41:23
  back and the sheets are all over the place and they're all
• 41:26
  wrinkled and like thrown all over the pillow on the floor
• 41:28
  because you slept aggressively last night.
• 41:31
  It just feels so much better to go back to a a bed that is made.
• 41:36
  But it's also not again about the making of the bed.
• 41:38
  It's not about the bed itself. It's about the action of having
• 41:42
  a mini win or an accomplishment early on in your day that you
• 41:45
  can use as the momentum to build on for the rest of the day.
• 41:49
  So. This primes.
• 41:52
  You to be productive. That's why we make the bed and
• 41:55
  even tidying the space. What it's doing is it's helping
• 41:58
  your environment to prime you for success.
• 42:02
  There is actually a correlation that if, and you can look it up
• 42:06
  and you can do all kinds of research on this, but in going
• 42:09
  into morning routines, there was literally a correlation that the
• 42:11
  messier the environment, the more typically, not always, but
• 42:15
  typically resistant or difficult someone's mental health was.
• 42:20
  And so if we want to win in business, if we want to win in
• 42:24
  our life, whether it's being an incredible mom, being an amazing
• 42:26
  business owner, being an amazing partner, with your health,
• 42:29
  whatever it may be, we got to realize it starts with us.
• 42:32
  And it starts with how can we create momentum?
• 42:35
  Instead of hoping or wishing to wake up with momentum, you can
• 42:39
  create it with your thoughts, such as things like gratitude
• 42:42
  and with your behaviors, with things like making the bed and
• 42:45
  tidying your space before going about the rest of your day.
• 42:49
  So what I will say as an example is to literally wake up.
• 42:54
  And if you want to start right away, you can.
• 42:57
  My personal approach of what I do is I wake up and because I
• 43:01
  chug so much water, I immediately have to pee.
• 43:03
  Like they're like, I'm lucky if I don't have to get up in the
• 43:05
  middle of the night to pee because I love drinking water.
• 43:07
  But I get up and I immediately stagger over to the washroom and
• 43:13
  I pee and I wash my face and I brush my teeth.
• 43:17
  As soon as I'm done that, I go back because I have like in the
• 43:21
  master bedroom, the washroom is connected to it.
• 43:24
  I go right back to the bedroom. I don't leave my bedroom.
• 43:27
  I go right back to the bedroom and I make the bed.
• 43:30
  Then I get to go downstairs to start with the rest of the the
• 43:33
  routine that I'm going to be going through.
• 43:36
  But for me, making the bed is something that has again created
• 43:40
  momentum for the rest of my day. And it's something that takes 5
• 43:44
  seconds to do. But again, remember, let's go
• 43:47
  back to the snooze button, right?
• 43:49
  This is a promise you're keeping to yourself.
• 43:52
  So by not hitting snooze boom, when you've already created a
• 43:56
  win in your day and you haven't even really had to try, right?
• 43:59
  We haven't really had to work yet.
• 44:01
  And then second, you told yourself you were going to make
• 44:03
  your bed, boom, win. Now you've had two wins and
• 44:05
  you've been awake for like what, 20 minutes, right?
• 44:09
  So this is a way to create momentum.
• 44:12
  And the thing we know about all the most successful
• 44:14
  entrepreneurs is again, going back to those principles of
• 44:17
  morning routines, less of what they do.
• 44:19
  They create momentum, they create motivation, they create
• 44:24
  the movement in their world and their goals that they desire.
• 44:27
  They don't wait to wake up motivated because frankly, any
• 44:31
  person who's an entrepreneur who's honest with you will tell
• 44:33
  you to your face, we do not wake up motivated.
• 44:36
  I many days, many days do not want to make my bed.
• 44:40
  Many days I do not want to get out of bed and I want to hit
• 44:43
  snooze 15 times over. But the reality is that if we do
• 44:47
  that, we're letting our thoughts win instead of what we have
• 44:53
  decided we want for our future and our goals.
• 44:57
  And so by. Having the aspect of not hitting
• 45:00
  snooze, deciding the perspective that you go about your day with
• 45:04
  and making your bed. You are actually getting through
• 45:08
  creating momentum, creating movement, creating motivation,
• 45:12
  and deciding the perspective and the state of which you're going
• 45:14
  to approach your day. Now step. 4 is doing something
• 45:19
  that includes some aspect of movement.
• 45:22
  So I want you to recognize that until this point, we've been a
• 45:25
  lot in our head, right? We've been a lot about thinking
• 45:28
  about not hitting snooze, thinking about being positive.
• 45:32
  We've been thinking about making our bed.
• 45:34
  But the thing that we know is that there's also a lot of
• 45:37
  energy and there's a lot of momentum that can be held within
• 45:40
  the body, right? And so one of the things that I
• 45:43
  want to invite is to have you include some aspects, a physical
• 45:46
  movement. Now I want to be very clear, I'm
• 45:49
  not saying you need to go work out.
• 45:51
  I'm not saying you need to go be a cardio Bunny.
• 45:53
  I am not saying you need to go to F45.
• 45:55
  I am not saying you need to go, you know, dead lift in your
• 45:59
  basement. That's not what I'm talking
• 46:01
  about. I am saying do something that
• 46:04
  tunes you into your body. For me, as I said, mine is going
• 46:09
  for a walk. I go for a 5K5 kilometer walk
• 46:12
  every single day in the morning and at night.
• 46:14
  And this is a way that I am able to tune into my body.
• 46:19
  And you guys know that if you've listened to my social and also
• 46:22
  my other episodes, I love a good ice bath.
• 46:24
  I love, love, love ice baths. Now in the winter, they're a
• 46:28
  little bit harder to get into because they're so cold here in
• 46:31
  Canada. But what I do is that I
• 46:36
  basically go and I get the cold air on my face.
• 46:38
  I get my face into the sun again, getting my my skin in any
• 46:43
  kind of exposure to the sun as quickly upon waking as I can.
• 46:46
  I don't have coffee because I give my adrenals some time to
• 46:49
  get going, so I usually don't have coffee for about two hours
• 46:52
  after waking. And I give myself the morning to
• 46:56
  move and to tune into my body once I've gotten up again.
• 46:59
  Set my intentions of gratitude, made the bed and get out the
• 47:03
  door. The thing I want to say is that
• 47:07
  when you get sun exposure in the morning, what it's doing is it's
• 47:11
  helping to be able to tune into your circadian rhythms.
• 47:15
  And because of that, it reduces your melatonin levels, basically
• 47:18
  signifying to the body, hey, we're waking up now.
• 47:21
  I want to say you again, maybe let's just say a mom who doesn't
• 47:24
  have the ability to go every morning for 1/2 an hour walk or
• 47:27
  an hour walk. And that's understandable.
• 47:29
  I have a a peer. What they do is they literally
• 47:34
  get up each morning. They do the same thing.
• 47:36
  Gratitude, make the bed, drink water, go downstairs and they
• 47:40
  literally take nothing. They don't have to change, they
• 47:43
  don't have to get up pyjamas even if they don't want to.
• 47:45
  They go outside, they open their front door, they put their feet
• 47:48
  in the grass, and they look up directly at the sun for 5
• 47:51
  minutes. And they just stand there.
• 47:54
  They just stand indirectly. You'll also notice that they're
• 47:56
  grounding at the same time. They stand and they just stare
• 48:00
  at the sun for 5 minutes and then they go inside and they go
• 48:04
  about the rest of their routine. Maybe for them it's walking the
• 48:06
  treadmill. Maybe you're getting a, you
• 48:08
  know, a stretch done in the morning, a 5 minute stretch
• 48:11
  done. Maybe you're doing a follow
• 48:13
  along yoga class in the morning. Maybe you're again just getting
• 48:18
  your body moving. I'm not asking you to go do a
• 48:22
  one hour workout class. You may not have an hour.
• 48:24
  You may have 5 minutes. So another thing that I have
• 48:27
  someone else that I know who does what they do is they have
• 48:30
  it stacked. So they do a shower and while
• 48:33
  their conditioner's in their hair, they put that up in a clip
• 48:36
  and they do their morning stretches in the shower.
• 48:40
  So by the time that the shower is done, they're then done their
• 48:43
  stretches and their morning movement to tune into their
• 48:45
  body. Like this is something which is
• 48:47
  why I go back to principles that can be adapted to you and to
• 48:50
  your life. This is not to say that you need
• 48:53
  to do what I do or what the next person does.
• 48:56
  This is asking how can you tune into your body?
• 48:58
  How can you dedicate time to tune in and to physically shift
• 49:01
  your state? Because I will tell you.
• 49:04
  When I most mornings have to go put my shoes on and I check my
• 49:08
  phone and it's -17 I'm like, not today, not today, not into it.
• 49:15
  Like I there's so many mornings that I don't want to go for my
• 49:19
  walk. And again, the five. 4321 from
• 49:22
  Mel Robbins does help quite a bit with this.
• 49:25
  But I also realize and I recognize that I don't want to
• 49:29
  go. But number one, I told myself I
• 49:32
  was going to go and #2 I know how I feel afterwards when I'm
• 49:36
  done with my walk. I literally feel incredible,
• 49:40
  like on cloud 9, like I am just a happy camper because I have
• 49:45
  been in the sun, I've been in the cold, which is woken me up
• 49:48
  naturally. I do.
• 49:49
  It's way more effective than any espresso you're going to drink.
• 49:52
  And I've gotten my movement in and often times I also have it
• 49:56
  stacked by listening to a one hour podcast while I'm on that
• 49:59
  walk. So I've synced by circadian
• 50:02
  rhythms. I've gotten my jolt of wake me
• 50:04
  up with a cold. I've gotten out and listened to
• 50:07
  a one hour podcast, which has been my personal development
• 50:09
  time. And I got in my movement.
• 50:13
  So again, is. This exactly what it's going to
• 50:15
  look like for you. No, but what I want to invite
• 50:17
  you to is how can you get your body moving?
• 50:20
  How can you tune into your body to start to promote those
• 50:22
  endorphins, to really get removing of that grogginess and
• 50:25
  that kind of mental stagnant energy that you have and to help
• 50:29
  to really tune into your circadian rhythms to say hey
• 50:32
  body, we're waking up, we're getting up for the day, let's
• 50:35
  get moving. OK, so again, could be yoga,
• 50:40
  could be a stretch in the shower like the the person that I
• 50:43
  shared with you, could be a matter of walking on the
• 50:45
  treadmill, could be going for a walk like me.
• 50:48
  Could be a matter of just doing jumping jacks for, you know, I
• 50:51
  don't know, set an alarm for 5 minutes and get into your body.
• 50:54
  Get your body and your state moving.
• 50:56
  You'll also see one of the examples of this, again, not
• 50:58
  just about myself, but other people who use this is also Tony
• 51:02
  Robbins. Tony Robbins is someone who
• 51:04
  notoriously talks about priming and priming from a mental
• 51:07
  perspective, but also priming from a physical perspective,
• 51:11
  priming his physical state to tackle the day.
• 51:14
  And it's one of the reasons, you know, people often ask me why I
• 51:16
  like ice baths because obviously it's not a very like typical
• 51:20
  thing to enjoy. It's not a very a very normal
• 51:22
  thing to be like, can't wait to get in some ice today.
• 51:25
  But what I will say is the ice bath is not really about the
• 51:29
  ice. The ice bath to me is for me a
• 51:32
  symbol of I choose how I feel. So some of the times,
• 51:35
  truthfully, where I do my ice baths the most is when I feel
• 51:39
  sad or when I feel stressed or when I feel like I am just, I'm
• 51:45
  in a low frequency state. That's usually when I crave an
• 51:49
  ice bath because it is like a jolt of adrenaline to your body.
• 51:53
  It's an aggressive shifting of your state.
• 51:55
  You realize that if you had not changed your state, you would
• 51:58
  have gone through your whole day with that stagnant, stuck energy
• 52:02
  And now again, does this have to be an ice bath?
• 52:05
  No. What I'm trying to basically
• 52:06
  show is that the people who are the most successful, the people
• 52:10
  who have the results and the life and the outcomes that you
• 52:13
  want, do not allow their state of whatever they naturally woke
• 52:17
  up in to be the thing that determines the rest of their
• 52:20
  day. They choose.
• 52:23
  They choose to shift their perspective mentally.
• 52:25
  They choose to create wins. They choose to set their bodies
• 52:29
  physical state for success for the rest of the day.
• 52:34
  And you have the same. Choice as well so Step 5 is
• 52:37
  really going to be incorporating some aspect of personal
• 52:40
  development. So why do we want to do this?
• 52:44
  It is going to help in general to improve your focus and your
• 52:49
  problem solving throughout the day because you're literally
• 52:51
  starting to boost your mental clarity.
• 52:53
  You're starting to boost your focus.
• 52:55
  It's going to create more momentum and more motivation
• 52:58
  throughout the rest of your day. If you actually set a positive
• 53:02
  tone for the day by investing into yourself in whatever
• 53:05
  capacity that is, you feel like again, you've created another
• 53:07
  win. You're also enhancing often
• 53:10
  times by doing personal development, emotional
• 53:12
  intelligence, and really helping yourself to create emotional
• 53:16
  awareness of yourself while also reducing stress the same time.
• 53:21
  It is again, fostering discipline.
• 53:25
  Discipline meaning doing things when you don't want to be doing
• 53:28
  them. Discipline is not.
• 53:30
  And those who are the most disciplined are not people just
• 53:32
  doing it because they always just seem to have this
• 53:34
  motivation that no one else has. Discipline is a matter of doing
• 53:38
  things when you don't want to do them and learning how to control
• 53:42
  your mind and control your body to be able to say, hey, no mind,
• 53:47
  we say we want to do X. Your body and your brain are
• 53:51
  literally designed and wired to keep you safe.
• 53:53
  They are designed and wired to do the path of least resistance.
• 53:57
  Your brain will never tell you to do the hard thing.
• 54:01
  Which is why. Programming and and priming is
• 54:04
  really important for long term success and the personal
• 54:08
  development aspect being built into your morning routine is
• 54:11
  also a very essential element for long term success of your
• 54:14
  goals. So when we talk.
• 54:17
  About, you know, personal development, What does this
• 54:20
  mean? It can mean something like goal
• 54:21
  setting. So for me, when I sit down to
• 54:25
  work, for example, I basically sit down and I outline what are
• 54:28
  the top three things that are the non negotiable needle movers
• 54:31
  that I have to get done today. Like these are the I'm getting
• 54:34
  these done without fail. And usually I take about half an
• 54:38
  hour to 45 minutes before I ever log on to the rest of my work.
• 54:41
  And I take that as my time to get the needle moving on things
• 54:44
  that I specifically need to be connected to in the business.
• 54:48
  Also, mindfulness and meditation.
• 54:51
  So is there an aspect of breath work or tuning in or mindfulness
• 54:54
  you can bake into the day? It could be 10 minutes.
• 54:57
  It does not be super, super long, but just something that
• 54:59
  allows you to tune in. Is there also something that may
• 55:02
  be again, like a learning activity that allows you to do
• 55:05
  say 10 or 15 minutes of, you know, helping you to really
• 55:09
  learn something new and get some new knowledge to start off your
• 55:12
  day? So I'm going to literally at
• 55:15
  this moment, we have one more step after this, but I'm going
• 55:18
  to literally run you through what my day looks like, OK?
• 55:21
  Or what my morning looks like. So my morning routine, I have
• 55:25
  tried all the different wake up times.
• 55:26
  Again, I want to preface this, I am a single individual who lives
• 55:29
  alone. So this is not to say this is
• 55:31
  what you should do, but I want to tell you how I take these
• 55:33
  principles and how I integrate them.
• 55:35
  So every day I wake up at 7 O clock.
• 55:39
  So at 7 as I said, my alarm goes off.
• 55:42
  I press stop on the alarm, I stare at the ceiling, I think
• 55:46
  about all the things that I'm grateful for.
• 55:48
  Then I go 54321 and I jolt out of bed.
• 55:51
  I then immediately go over to the washroom, brush my teeth,
• 55:54
  wash my face, do all of my stuff.
• 55:57
  And then because I just can't with the not brushing the teeth.
• 56:00
  So I then brush my teeth, go back, make my bed.
• 56:04
  And then what I do is once I feel like, OK, I've made my bed,
• 56:08
  I've got all my skin care and all that stuff done, I sit in
• 56:10
  front of my red light with my headphones.
• 56:12
  And the red light with headphones is where I do my
• 56:15
  meditation while doing my red light, my red lights in my
• 56:17
  washroom, which by the way, you can do your research on red
• 56:20
  light. Absolutely incredible.
• 56:22
  So then from that point, while I'm doing that, I'm chugging
• 56:24
  water. So I prefill my Stanley the
• 56:28
  night before with ice cold water so it's ready to go.
• 56:30
  I have no reason I can't get up and immediately start drinking
• 56:32
  water. I sit down and I do my red light
• 56:35
  while listening to a meditation and drinking water.
• 56:38
  Then I go. Downstairs and I immediately I
• 56:43
  do not sit on a couch, I do not sit on any surface because I
• 56:46
  know if I sit down I am still human and I will end up on
• 56:50
  social media or scrolling or doing something.
• 56:52
  What I basically do is I immediately am upstairs dressed
• 56:57
  after my red light, ready to go outside and I put my socks on
• 57:01
  and I immediately put the headphones on.
• 57:03
  And I basically make sure that the headphones I use for walking
• 57:05
  outside because they're not noise cancelling and that just
• 57:08
  helps me to not get hit by a car.
• 57:09
  I put those on and I go immediately put my shoes on to
• 57:12
  go out for a walk. At this moment.
• 57:15
  I am not awake yet, OK? Like I'm, I barely, I'm
• 57:18
  staggering to get out the door, but I put my stuff on and nine
• 57:22
  times out of time because I end up in the cold, I end up being
• 57:25
  immediately jolted awake And within about 10 to 15 minutes on
• 57:29
  my walk, I'm awake and I'm like, I'm moving and I'm grooving
• 57:32
  before I go on my walk. And when I'm really standing at
• 57:35
  my front door, I pick a podcast and usually the podcast for me.
• 57:39
  I only right now listen to podcasts that are an hour.
• 57:41
  Why? Because I walk typically for
• 57:44
  anywhere between 45 minutes to an hour in the morning and 45
• 57:46
  minutes to an hour at night. So what I do on those walks is I
• 57:50
  listen to something that is more business strategy in the
• 57:52
  morning. I listen to something more
• 57:53
  personal development in the evening.
• 57:55
  So again, this is not to say that you have to do this.
• 57:57
  This is literally just what I specifically do.
• 58:00
  So I go for my walk. I listen to my personal
• 58:03
  development. So let's recap At this point,
• 58:06
  without anything else, I have made my bed.
• 58:08
  I've done my red light, I've done my inner work, personal
• 58:11
  development of tuning in with my body as well by doing
• 58:14
  mindfulness. I have chugged my water which
• 58:17
  will help to get my body going. I have got my face into the sun,
• 58:20
  circadian rhythm. I've got my body moving by going
• 58:22
  on a walk. And I've done personal
• 58:24
  development in listening to a podcast that helps me to develop
• 58:27
  new skills and a new mindset. That has all been done in a very
• 58:31
  short amount of time. I've created so many wins and
• 58:34
  momentum for my day. Come on for my walk.
• 58:38
  And I will come in after that point, chug more water and then
• 58:43
  really comes, OK, well, what do we do next?
• 58:45
  Meaning do I want to have more of a slower morning?
• 58:48
  Do I want to have more of a, hey, I got to get on calls and
• 58:51
  usually the next like say hour and a half or two hours.
• 58:54
  So what I'll do is I typically will go get ready and I will
• 58:58
  have a coffee while I'm getting ready.
• 59:01
  So I basically come in for my walk, make my coffee, go
• 59:05
  upstairs to my washroom, get ready for the day and start to
• 59:09
  kind of, you know, say, put makeup on, do my hair, get, you
• 59:11
  know, outfit on that is not my, you know, walking or my running
• 59:15
  outfit. And basically after that, once
• 59:18
  I'm ready, I then go in to sit down at my computer and I work
• 59:22
  usually for 30 to 45 minutes before I ever talk to a soul
• 59:26
  that is my undisturbed me time. That is for me to focus on deep
• 59:31
  work, which is really, if you're not familiar with, you know,
• 59:33
  the, the term is really for me to focus on things that move the
• 59:36
  needle long term, not putting out fires.
• 59:39
  So these are things that say we're doing a, a website
• 59:43
  development, getting those things in order.
• 59:45
  It might be if I am looking to develop something new or I have
• 59:48
  a new idea that I want to create, I use those 30 to 45
• 59:52
  minutes to do those things before I ever become available
• 59:55
  to my team, to my clients, to anybody.
• 59:58
  Like I basically remove all distractions.
• 1:00:00
  And when I sit down at my desk to start that process, I write
• 1:00:03
  out the three things that are non negotiables that I need to
• 1:00:06
  do every single day. So like I have to do these.
• 1:00:09
  This is a win for me for my day. And what I also do is I'm very
• 1:00:15
  conscious of distraction. So for me, I have like multiple
• 1:00:19
  monitors at my laptop or at my desk.
• 1:00:22
  And So what I do is I basically give myself, you know, say item
• 1:00:26
  1-2 and three, and I can't move on to the next thing until I'm
• 1:00:29
  done #1 Usually even in this, I try to create a small win, which
• 1:00:34
  is like, are there small things that I've been avoiding doing or
• 1:00:37
  that I need to do in order to create some momentum for myself?
• 1:00:39
  I always start with those first. I find a lot of entrepreneurs
• 1:00:43
  push those off or they push them to the side, or they feel like
• 1:00:45
  they don't need to focus on them right now.
• 1:00:48
  And in my opinion, I think when you can get those small things
• 1:00:51
  done, you're naturally going to feel some more momentum for your
• 1:00:54
  day by completing those tasks and getting those finished.
• 1:00:57
  So number six is planning for the day.
• 1:01:02
  OK, so your. Morning routine should include
• 1:01:04
  planning for the day ahead. So for.
• 1:01:07
  Example, if it is for me, like 1 of the things that I do in a
• 1:01:11
  personal way to plan for the day or that I plan for my week,
• 1:01:14
  frankly is I do food prep. So on Sundays I get groceries
• 1:01:18
  and I make tons of different food for the week and I leave
• 1:01:21
  that in my fridge. A stuff that I can make a bunch
• 1:01:22
  of different recipes from. If I again am wanting to plan
• 1:01:27
  ahead, I'm also thinking about how can I fill my water the
• 1:01:30
  night before so I'm not waking up, you know, not drinking
• 1:01:33
  water. There's no excuse to not drink
• 1:01:34
  because it's right there. I really look to plan for as
• 1:01:38
  much as I can because I know that if I don't prep, I'm
• 1:01:43
  basically preparing myself to fail.
• 1:01:44
  So I try when I can to plan ahead.
• 1:01:47
  And another thing that I also will say is that I, when it
• 1:01:51
  comes to step 6 of planning the professional outline those three
• 1:01:55
  tasks, I start with the, the kind of like 2 minute rule.
• 1:01:58
  So are there any things that anything that can be done in
• 1:02:01
  your business that takes about 2-3 minutes to do?
• 1:02:03
  Send off a quick e-mail, you know, answer a quick message
• 1:02:05
  from someone. If you can do it quickly, do
• 1:02:08
  those things first before you focus on the long term items
• 1:02:10
  that you're going to be doing. But what I also want to say is
• 1:02:14
  the most most most important, you need to protect at all costs
• 1:02:21
  how fast you let your business in.
• 1:02:25
  And this is one of the biggest lessons I've learned as a, you
• 1:02:29
  know, frankly, 7 figure multiple, 7 figure business
• 1:02:31
  owner when you open your phone to, I used to do this.
• 1:02:38
  So I am not saying this from my high horse over here.
• 1:02:40
  I'm saying it's from experience. When you open your phone and you
• 1:02:43
  immediately go into Slack, or you immediately go into e-mail,
• 1:02:47
  or you immediately go into social media, you are letting
• 1:02:51
  the world determine your day. And learning for.
• 1:02:56
  Me, how to say I determine my day, I determine the success I
• 1:03:01
  have, I determine the mood I feel, I determine the
• 1:03:04
  perspective that I have was a complete game changer for me
• 1:03:08
  because what I realized was I was letting other people's stuff
• 1:03:13
  determine how my day progressed and most importantly, how my
• 1:03:16
  morning progressed. So what I want to invite you to
• 1:03:21
  do is create time. Again, whether this is 10
• 1:03:24
  minutes, 20 minutes, 45 minutes, I don't care.
• 1:03:26
  It could be two hours. But give yourself time in the
• 1:03:30
  morning to dedicate toward your business development, your
• 1:03:34
  business's sales, your business's marketing, your
• 1:03:37
  business's team before you ever let any client or outside world
• 1:03:41
  stimuli come into your world. That includes going to your
• 1:03:44
  comments, your DMS, your emails, your slacks.
• 1:03:48
  You got to tune out the world world and give yourself a moment
• 1:03:51
  to center because often times if we don't, what ends up happening
• 1:03:56
  is we let the world determine how our day goes.
• 1:04:00
  And before we know it, we really are just like frantic about the
• 1:04:03
  message from a client or we're frantic about that one e-mail
• 1:04:05
  you got to get to or you go into click up and you remember you
• 1:04:09
  have this task you forgot about. And before you know it, you're
• 1:04:11
  like, oh crap, I'm behind. You're starting your day off and
• 1:04:14
  being reactive. So I want to quickly summarize
• 1:04:19
  for you what I want to invite you to look at as a a piece of
• 1:04:22
  homework for yourself to build your morning routine.
• 1:04:25
  Number one, don't hit the snooze button.
• 1:04:26
  Set yourself up for success and realize that hitting the snooze
• 1:04:30
  button is really just a way of pushing off the promises that
• 1:04:33
  you're keeping to yourself and using some of those tactics we
• 1:04:36
  talked about to set yourself up for success.
• 1:04:39
  Two wake up with. Purpose, use gratitude and use
• 1:04:42
  your purpose and your joy and your drive for what you're doing
• 1:04:45
  today and the impact you're going to make to root yourself
• 1:04:48
  into a positive perspective to start your day instead of
• 1:04:51
  starting with the pain and the resistance and the difficulty
• 1:04:55
  ahead. If you start from that and you
• 1:04:56
  prime from that, that will be the rest of your day.
• 1:04:59
  So we can choose to start in prime from positivity instead. 3
• 1:05:03
  is get a small win, make your bed, tidy your space, get your
• 1:05:06
  space set up for success. We know that environment has so
• 1:05:09
  much to do with productivity and momentum and motivation. 4
• 1:05:14
  Incorporate an aspect of tuning into your body again.
• 1:05:17
  Stretches in the shower, go for a walk, walk on the treadmill,
• 1:05:20
  jumping jacks. I don't care what it is.
• 1:05:22
  Get a trampoline in in your basement if you want and a baby
• 1:05:25
  trampoline that you bounce on for 10 minutes.
• 1:05:27
  I don't care what it is, move and tune into your body.
• 1:05:30
  Decide how you prime your state and prep yourself for the rest
• 1:05:33
  of the day. 5 Incorporate your personal development.
• 1:05:36
  You can do like me and multitask.
• 1:05:38
  Maybe you're making breakfast for the kids and you're going to
• 1:05:40
  put the headphones in and you're going to listen to a podcast
• 1:05:44
  while they're upstairs getting ready.
• 1:05:45
  You're going to make breakfast for everyone while you're
• 1:05:47
  listening to it in the kitchen, maybe on your, you know, Google
• 1:05:51
  device or your Alexa or whatever.
• 1:05:53
  It doesn't matter how you get it done.
• 1:05:56
  And I would actually. Encourage you, especially with
• 1:05:59
  this one, to have it stack it because very rarely are you or I
• 1:06:02
  going to have time to just sit down and be on the couch and
• 1:06:06
  just tune into a podcast and just like listen and be present.
• 1:06:09
  You may not have the luxury of doing that.
• 1:06:11
  And I understand that. So the question is, how can we
• 1:06:13
  add it in addition to things that you're already doing?
• 1:06:16
  And number six is plan for your professional success.
• 1:06:19
  Set yourself up for the day, plan for the day ahead of you.
• 1:06:23
  So don't let the notifications of the world be the thing that
• 1:06:26
  determined the rest of your day. You decide when you let the
• 1:06:29
  world in and you decide what you have achieved or accomplished
• 1:06:32
  before you do that. Again, what I want to say after
• 1:06:35
  today is that I hope by listening today you were able to
• 1:06:38
  realize first of all, the type of person that you want to
• 1:06:41
  become. And recognizing that if most of
• 1:06:43
  society has the same morning routine and you desire to maybe
• 1:06:47
  not be like most of society or not have results of most people
• 1:06:51
  or not have a life of most people, then you have to decide
• 1:06:55
  to operate differently. And this is an invitation for
• 1:06:57
  you to do that. And so I want to say as someone
• 1:07:00
  who's done this and has workshop morning routines for the last, I
• 1:07:04
  don't even know, six years, trying to find out what fits for
• 1:07:06
  me. And I've tried everything.
• 1:07:07
  I've tried ice baths in the morning.
• 1:07:09
  I've tried breath work. I've tried, you know, fasting.
• 1:07:12
  I've tried all kinds of different things.
• 1:07:13
  All these gurus told me were the way, and I finally am at a place
• 1:07:17
  where I feel like my morning routine really supports me in
• 1:07:19
  every bucket of my life. And one of the ways that I was
• 1:07:23
  able to do that is realizing that I didn't want to judge
• 1:07:26
  myself. I don't judge myself for not
• 1:07:28
  being part of the 5:00 AM club. I don't judge myself for, you
• 1:07:31
  know, not doing a workout class because walking feels better for
• 1:07:34
  me. It's not about what it looks
• 1:07:36
  like. It's about what the principles
• 1:07:38
  are and what the fundamental values are of the people that we
• 1:07:42
  admire and what makes them successful.
• 1:07:43
  And all their morning routines have these principles in them.
• 1:07:47
  They have principles of professional.
• 1:07:49
  They have principles of the small win, principles of tuning
• 1:07:52
  into their body in some way, shape or form.
• 1:07:54
  Principles of setting themselves up for success by having clarity
• 1:07:57
  of their day. Like all of these are the
• 1:07:59
  fundamental structural elements of every successful person's
• 1:08:04
  morning routine in some capacity.
• 1:08:06
  What it looks like is different person to person.
• 1:08:08
  And so for you, what you can do is you can use today as an
• 1:08:13
  opportunity to say, what are those elements for me and also
• 1:08:17
  to practice this and to say, I want to try out some different
• 1:08:21
  things. Maybe it's going to be, you
• 1:08:22
  know, like me going for a walk and listening to a podcast.
• 1:08:25
  Maybe you do that and you're like, no way, don't have time
• 1:08:28
  for it. Can't do that.
• 1:08:29
  Got to find something else. It's not a matter of what it
• 1:08:31
  looks like. It's a matter of getting it
• 1:08:33
  done. And again, we're all about
• 1:08:35
  progress here and not perfection of it looking a certain way.
• 1:08:39
  What I hope for you is that you will not let this motivation and
• 1:08:43
  this aha moment and this this. Yeah, I should switch up my
• 1:08:47
  morning routine energy that you feel in your mind and your body
• 1:08:50
  right now. Don't let that go.
• 1:08:53
  Decide right. Now that you're going to, in the
• 1:08:56
  next 5 hours, 6 hours in the notes on your phone, take each
• 1:09:00
  step one through 6 and you're going to outline an action or
• 1:09:05
  something you're going to do to help yourself to be successful.
• 1:09:09
  Something you hear me talk about on every episode, almost
• 1:09:11
  probably in some way, shape or form is the fact that success,
• 1:09:15
  love, speed, successful people breakdown and they reduce that
• 1:09:19
  gap between the thought and the action.
• 1:09:22
  And so for you, this is your invitation to do that.
• 1:09:26
  You can say I want to do better in my mornings.
• 1:09:28
  You can say I want to wake up early, I want to make my bed.
• 1:09:31
  I want to, you know, get my body moving.
• 1:09:32
  You can say what you want, but are you that person who presses
• 1:09:35
  snooze? Are you the person who?
• 1:09:38
  Does it? Because there's there's a very
• 1:09:41
  big difference between saying you want it and doing it.
• 1:09:44
  And this is an area that is a very easy place to see.
• 1:09:48
  Are you that person? Because I'll tell you as a
• 1:09:50
  business coach, there is no compartmentalizing this aspect.
• 1:09:57
  What I realized was if I can't keep my word with my alarm, I
• 1:10:02
  don't keep my word to myself In general.
• 1:10:04
  That's what that tells me. You don't pick and choose.
• 1:10:07
  We don't compartmentalize our values.
• 1:10:09
  So if you want to have the values of a high level, high
• 1:10:13
  performer, high level individual in any bucket, it doesn't mean
• 1:10:18
  it has to be income. It has to be just in general.
• 1:10:20
  If you want to perform at a high level, you got to train your
• 1:10:23
  mind and train your body as such.
• 1:10:26
  So this is your. Invitation to do that.
• 1:10:28
  And so my hope for you today is you'll go through each step,
• 1:10:31
  you'll outline an action that you can take from it and you
• 1:10:33
  will start to integrate that, maybe even share this with a
• 1:10:35
  friend and say, hey, I want to change my morning routine.
• 1:10:39
  I want to, you know, really get my momentum started in the
• 1:10:41
  morning. Any chance you want to do this
• 1:10:42
  with me? We'll both outline what we're
• 1:10:44
  going to do and we can hold each other accountable.
• 1:10:45
  I do that with my friends all the time.
• 1:10:47
  I send them a podcast. I'm like, hey, you want to do
• 1:10:49
  this with me? They're like, OK, cool, let's
• 1:10:50
  go. So what I would say is if you
• 1:10:53
  want to let someone in on, hey, I'm trying to change this, can
• 1:10:56
  you help me? Maybe you have a partner that
• 1:10:58
  you live with and you say, listen, I want to change my
• 1:11:01
  morning routine. Can you support me by not
• 1:11:03
  hitting snooze on the alarm? It would mean a lot to me if you
• 1:11:07
  could be in this with me. Get someone else built into this
• 1:11:09
  goal with you because by again, being witnessed in it, you're
• 1:11:14
  going to help yourself to have more long term success with
• 1:11:16
  achieving this and making it an ongoing habit.
• 1:11:19
  So all of that to say, you guys, I obviously always love to hear
• 1:11:22
  from you and always love to hear any messages or downloads of
• 1:11:24
  anything that kind of hits home for you.
• 1:11:25
  Maybe you were listening today and realized I have the other
• 1:11:29
  morning routine. Or maybe you have realized I
• 1:11:32
  know by today's episode what I want my morning routine to be
• 1:11:36
  and I'm determined to have it. And if you want to have some
• 1:11:39
  aspects of accountability, send me your 6 steps.
• 1:11:42
  What are you going to do in steps one through 6 to set
• 1:11:44
  yourself up for success when it comes to your morning routine?
• 1:11:46
  And if you want to send them to me on Instagram, I would love to
• 1:11:49
  see it. I always welcome hearing
• 1:11:52
  anything and everything from you of what lands and how I can
• 1:11:54
  support you. So with that being said, I'm
• 1:11:57
  excited to see all of you kicking butt.
• 1:11:59
  I am excited to see you really taking the understanding of your
• 1:12:02
  morning and helping that to be the thing that creates momentum
• 1:12:05
  for you and for your business. And so I'm excited to see you
• 1:12:08
  next week, on next week's episode.
• 1:12:10
  And until then, as always, stay ambitious.