Supercharge Your Mornings [A Quick & Easy Guide]

Mitochondria and the Future of Medicine: You Can Fix Your Brain: Here's how restrictions apply. Independently published August 15, Language: Don't have a Kindle? Try the Kindle edition and experience these great reading features: Share your thoughts with other customers. Write a customer review. Showing of 2 reviews. Top Reviews Most recent Top Reviews. There was a problem filtering reviews right now. Please try again later. Get the info quickly: Such a good summary. I might read the real book later on just too go more in depth, but this was a simple and informative read.

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Prevention, Sleep Disorders, Neuroscience. There's a problem loading this menu right now. According to a study by the American Psychological Association , by creating and following a morning routine, your stress, depression, and anxiety levels will start to plummet and your life satisfaction levels will begin to soar. Morning routines provide physical benefits too. They make you feel more energetic and strong.

A study conducted by Northwestern University discovered that, overall, late sleepers ate more calories on a daily basis. Specifically, they ate more at and after dinner, and they also tended to eat more fast food and fewer fruits and vegetables.

Chris Winfield

Over time this means a higher risk of obesity and all of the diseases and conditions that come with it. When you use your morning routine to engage in some type of centering behavior like meditation, journaling, or practicing visualization, you feel more at one with yourself and the rest of the universe. You have this sense of inner peace that can help you through the chaos that you may be experiencing at work, home, or both.

We live in a world where there are so many different demands on our time. One of the biggest issues that I hear about from people is simply this:. A morning routine helps you to intentionally create time for yourself to focus on yourself and can even improve your business. Scott discovered this for himself when he first developed his own routine:. According to a study conducted by biologist Christoph Randler , mornings are also when people tend to be the most proactive and productive.

This means that you have an easier time heading off problems while getting more done at the same time. Researchers at the University of Nottingham and National Institute of Education, Singapore conducted an study meta-analysis and further discovered that self-control is strongest at the beginning of the day. This spike in willpower and drive in the early morning hours can help tremendously!

Interestingly, research has also found that we tend to exhibit greater morality in the mornings , which makes this a great time to make decisions that are grounded, at least in part, in ethics. Morning rituals help you start your day with structure. They give you direction. In the words of Hal Elrod, author of The Miracle Morning , the level of success you are able to achieve is only as high as the level of personal development you are able to achieve and it might all start with what you do each morning:. Focused, productive, successful mornings generate focused, productive, successful days—which inevitably create a successful life—in the same way that unfocused, unproductive, and mediocre mornings generate unfocused, unproductive, and mediocre days, and ultimately a mediocre quality of life.

By simply changing the way you wake up in the morning, you can transform any area of your life, faster than you ever thought possible. I used to hate mornings. They were right up there with SPAM emails and people who kick puppies. And, like you, I struggled to not only create a positive morning routine, but to even wake up early. You can do anything you want. And it all starts in with one key area…. The key to successfully creating a morning routine actually lies in your mindset. According to bestselling author Ramit Sethi, invisible scripts are:.

Your mind is going to make sure your belief is true. I asked many of my readers that very question a few months ago and here were some of the most common reasons:. As acclaimed speaker, Matthew Kelly puts it:. On the other hand, we all know the things that make us happy.

We are too busy. Too busy doing what? Too busy trying to be happy. This means that making yourself into a morning person—both during the work-week and on weekends—means finding ways that make it hard to go back to old habits. It involves facing your fears of failure, getting and keeping yourself motivated, limiting your distractions, and learning to manage your time.

It also requires picking yourself up when you falter, never allowing yourself to give up. Think about the last time you tried to wake up early on a regular basis. Got that image in your head? Okay, at the beginning, your motivation was probably pretty high and you were ready to tackle the world, right? You went to bed earlyish, you set your alarm to get you up at the crack of dawn, and you were confident that you were going to rule the day. And it might have worked like this for a day or two.

However that inevitable day comes when the alarm goes off and your motivation is nowhere to be seen. Not to fear, because there is some good news about motivation that can make it more of a permanent part of your life. According to Stephen Guise, the author of Mini Habits: Let me say that again. The reason this works is simple. Your brain wants to align with your body so getting your body to do something is the first step to getting your brain on board. Nick points to research from psychologist George Ainslie explaining that will is simply the process of making personal rules for ourselves that will help us reach our goals.

How much willpower we can muster is precisely how good we are at setting up these personal rules so that we always prefer to keep our rules than to break them. If we can muster it, willpower makes up for insufficient motivation by consciously imposing values on our decisions. The motivation hacker plans to always have excess motivation. For starters, you want to focus on making your morning routine a habit.

Reminder, Routine, Reward, Rehearse and Record.

Following this simple process will help you to hack into your willpower and develop a strong foundation for your routine. Step 1 is to identify the goals you want to achieve and to break them down into little actions that you can take daily in order to reach them. Step 2 is where you reduce your goal to manageable, bite size pieces and come up with a way to measure how you are doing with it.

You have to be specific, like deciding that you will walk on the treadmill for 20 minutes or that you will do 25 sit-ups, 10 push-ups, and jumping jacks. Step 3 consists of mentally committing to your goal for 21 days roughly the amount of time that many believe it takes to make the actions a habit. After which you enter…. Step 4 which is actually taking action toward your goal now. Not tomorrow or next week. Step 5 is when you review the previous 21 days and decide whether or not to continue with your new habit which should hopefully be a resounding YES!

In other words, if you are able to attach a deep significance to a habit or something that you want to accomplish in your life, it will help you to overcome the inevitable obstacles and frustrations that show up along the way. Is it to get in better physical shape as that is when you intend to exercise, completing your sessions before life can get in the way? Or maybe you want to become a morning person so you can get more done, thereby decreasing the amount of time you stress over your extra-long to-do list or worrying about how the day is going to play out with everything you have to do.

How to Create a ‘Success-Based’ Morning Routine

No matter what your reasons, being fully and consciously aware of them will help make getting up early easier. To make this really clear for yourself, I suggest sitting down and writing a list of reasons why this is important to you. Here are some questions to help you get started:. Plus two other exclusive bonuses. While all of these activities are great ways to start your day, creating a positive, results-producing morning routine also involves knowing what to cut out.

I used to start my day with a bunch of habits that were not only useless, but also detrimental. You want to use your mornings to focus on you.

Till Roenneberg , professor of chronobiology at Ludwig Maximilian University in Germany found that not getting enough sleep has a lot of negative consequences. For instance, it contributes to higher rates of obesity which makes you tire more easily. It can also play a part in increasing your consumption of tobacco, alcohol, and caffeine — all of which are harmful to your health and your morning motivational levels! To overcome these unpleasant effects of lack of sleep, you can do a few things the night before to make your sleep more restful. You want to get your body ready for restful sleep too.

Also, limit your alcohol consumption as drinking too much may help you fall asleep or pass out , but the sleep you get is more restless. Plus, waking up with a hangover is not going to help you stick to your morning routine. Once you have everything set for the following morning, it is time to do something you enjoy and that relaxes you. Listen to soothing music. Do something, anything, just for you that eases your soul. I make sure not to use any type of backlit screen, or distraction-prone device like a TV, Computer, or Phone.

In other words, keep the hour prior to your bedtime electronics-free so that your mind can decompress. Getting the perfect night of sleep involves first realizing what your current sleep patterns are. You can do this quite easily by journaling. Some of the things you might choose to note are: This will help you find patterns that you currently have in regard to sleep. Another option is to purchase a sleep monitor device which not only tells you how you sleep, but can also help you create healthy sleeping practices.

Click here to get access to a special PDF report with the 15 best tools, apps and videos to help you sleep. Once you have more insight into your sleep patterns, your next step is to take actions that result in better rest. To help ensure that he gets the sleep he needs, Jeff Bezos, founder and CEO of Amazon, avoids scheduling meetings early in the morning.

That way, if he gets to bed later than he intended, he can still get enough sleep without worrying about the alarm going off too early. Good sleep also comes easier when you create an environment that makes you want to close your eyes and drift off to peaceful dreams. Here are a few easy, yet super-effective ways to create your own:. Essentially, you want to create a bedroom that lulls you to sleep like a baby being sung a soft lullaby so that you wake up feeling refreshed, rejuvenated, and ready to tackle your morning routine! From there, I lower to my knees and give thanks, asking for help in making positive choices as I go about my day.

I drink a glass of ice cold water to rehydrate my body. This is followed by reading inspirational content on one of my apps to help center and inspire me. The next 20 minutes are filled with meditation. Tim Ferriss, creator of the phenomenal 4-Hour series, talks about one of his main reasons for doing this practice each day:. From there, I write out a gratitude list and share it with 3 friends who in turn do the same at some point in the day.

I hope to continue with the guidelines laid out in the book. This book was very inspiring and motivating. It was a quick read with plenty of easily achievable ideas. I have read many morning routine books, blogs and articles, but I like how this book brings so many different ideas together.

Well written with lots of resources. I love her style of writing. I highly recommend this book. This was a helpful and well written book, definitely better than a lot that are out there. My only reason for giving four instead of five stars is that I would debate whether many of the mentioned activities could actually be completed in only 5 minutes.

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But she has some great ideas! I only recently discovered Rachel and am so happy I did. The book is full of great ideas with lots of details and is broken up into different categories so you can easily find something of interest. Don't be surprised if you breeze through it in one or two sittings because it is a easy read. I have read about ten morning routine books, and I think this one is the best one.

There are so many ideas in this book that are not in the others. I have now updated my morning routine. Don't get fooled by the simplicity- that's the point. Too many times we over-think what we need to do to drive a "successful day". Recommended this to my kids- a lot of valuable information here. See all 67 reviews. Amazon Giveaway allows you to run promotional giveaways in order to create buzz, reward your audience, and attract new followers and customers.

Learn more about Amazon Giveaway. How to create a short morning routine and supercharge your life. Set up a giveaway. Customers who viewed this item also viewed. What other items do customers buy after viewing this item? A 2 hour plan to help you set and reach your goals Kindle Edition. There's a problem loading this menu right now.

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