H O W T O C R E AT E A S U C C E S S F U L
MORNING
RO U TI NE
THE EASY 9-STEP FRAMEWORK
The 9-Step Framework
...to Creating a Successful Morning Routine
In this PDF we will show you how you should start out each day and why this will set you up for
success.
The Importance of a Morning Routine
A morning routine is what you need to start out everyday right. If you look in the supplemental
‘Successful Morning Rituals’ PDF, you can see examples of all the successful people and exactly
how they start out each morning. A morning ritual will keep you on track and thriving, setting you
up for massive success the entire day. This will put the minutiae of your life on autopilot so that you
can save your brainpower and focus on the stuff that really matters.
Here is what Leo Babauta (creator of ZenHabits) says about morning routines:
“ Having these routines can supercharge your day while simultaneously
”
creating a sense of calm and sanity in your life.
… And Why it Starts the Night Before
Many people, when they consider creating a morning routine, focus on getting up early and what
they need to do to make that happen. However, to create a good morning ritual, you must also
consider your evening ritual, as they go hand in hand. If you don’t have a good night routine and
get to bed late, you will not feel good when you wake up the next day; and, therefore, not be as
productive as you otherwise could.
The night before:
1. Set an alarm to go to bed
If you want to have a productive morning, it’s crucial to go to bed so
that you get enough rest. Many of us set alarms to wake up the next
day, but we go to bed late, so we feel tired the next day regardless.
Below is how to set an alarm that works for you.
i. Decide how much sleep you would like to get. Some people
work better on 7 hours sleep, while others need 9 hours. Figure
out what works best for you.
ii. Plan a wake-up time, and set your alarm.
iii. Then set a second alarm. This is tonight’s alarm. Find which
time to set this by counting back for X hours (X being the
amount you need to sleep) + 1 hour. The extra hour is the time
you give yourself to do whatever needs done to rest with extra
time so that your mind can power down.
2. Power down your brain & prep for the next day
When your alarm goes off to tell you that it’s ready to go to bed, you
should have a ritual of things you do before you sleep. For example, is
there something you don’t like doing in the morning that you can do
tonight so that it’s done when you wake up? For example:
- Clearing your work desk
- Preparing your meals for the next day
- Picking out what you’re going to wear
It’s crucial to get as many of the brain draining things out of the way
the night before so that you wake up refreshed and not drained by
decision fatigue.
3. Disengage!
Turn off your devices (or put into airplane mode) once you start
getting ready to sleep.
Airplane mode will stop all of the communication on your device
(wifi, cellular, and bluetooth), which prevents any emails, texts,
tweets, Facebook notifications, and other updates from getting in.
This simple thing will help you sleep better. Not only do the EMFs
affect your sleep, but it will allow you to be more mindful before you
go to bed because your phone won’t be hijacking your attention.
In the morning:
1. Have a large glass of water with lemon
Not only will this wake your body up by getting your metabolism
going, but it will also rehydrate you after hours of no water. Imagine
not drinking water for the next 8 hours? Feeling thirsty? That’s
essentially what you just did while you were sleeping. Your brain is
75% water. When you’re dehydrated, your brain operates on less fuel
than it needs, which makes you feel lethargic and drained.
If you like the taste, add a few drops of lemon juice in the water. It
aids digestion, boosts the immune system, balances pH levels, clears
skin (due to antioxidants), and even freshens your breath.
2. Exercise or do some physical activity
Get your body moving and the blood flowing, whether it’s going for
a run, a mini-workout, or walking your dog, it will get you primed for
the day. Doing some physical activity daily will make you stronger and
healthier, and it will improve your endurance.
Curious about a quick 7-Minute Workout? Try this app.
3. Meditate & Clear your mind
Meditation is about maintaining your focus on a single thing (such
as breathing or sounds) and blocking out distractions. While some
people meditate for hours a day, it may not be possible or beneficial
to your schedule; so, start with a few minutes in the morning. It will
make a difference. 5 minutes of meditation can help your focus,
productivity, and stress levels for the rest of the day.
New to meditation? Try out Headspace or the Muse headband with
Calm app
4. Get in a Positive Mindset
Priming your mind for positivity in the morning will make a massive
difference in your day.
Whether it’s showing gratitude by writing out 3 things you’re thankful
for or saying a simple positive affirmation such as, “I will have a great
day and achieve everything I plan today,” you will be setting a tone
that will stick.
5. Eat a Healthy Breakfast
Your productivity is determined by the fuel you give your brain
therefore the food you eat can affect your entire day. Therefore the
biggest “productivity hack” is fuelling your body with the best food for
the day to keep you energized and nourished.
Choose a protein rich breakfast such as eggs, a protein smoothie or
shake or some Greek yogurt with some berries and nuts or seeds.
Protein is important to jump start the neurotransmitters in the brain
that enhance mental function.
6. Read and/or Write out Your Goals
Life gets busy and hectic as things come up during our day that we
weren’t expecting. Whether they are big or small, we all have things
that we want to accomplish. Each morning, you should be reciting or
writing (preferably both) your goals for the day. This way, your goals
will stay on top of your mind, and your brain will align your actions to
them.
7. Take 10 Minutes to Plan Your Day
Most people live in a reactive mode rather than a proactive mode.
By simply taking a few minutes each day to plan what you would like
to happen, you will be ahead of 95% of everyone else. Take some
private time to consider what you wish to achieve today, and set an
intention.
8. Set Your Most Important Tasks (MITs)
After reviewing your goals in Step 5, you should pick the 3 tasks that
will have the biggest long-term impact on your life.
Write these 3 things down on a piece of paper (maybe 1 per sticky
note) and place it somewhere you’ll see it throughout the day. Make
sure these 3 things are actually realistic to get done and not just
hopeful wishes.
“ If it’s your job to eat a frog, it’s best to do it first
thing in the morning. And if it’s your job to eat
”
two frogs, it’s best to eat the biggest one first.
~ MARK TWAIN ~
9. Eat the Frog
Your willpower is strongest first thing in the morning so this is the
best time to take advantage of it and do your hardest task, your “frog”
first. By accomplishing your hardest task first you’re more likely to
complete it and also set yourself up for a successful day as the rest of
your tasks will be easier.
Sleep Hacks
Following the 80/20 rule, if you do all the things above, you’ll see a huge improvement in sleep
quality and may not need anything else. Personally, as well as the things above, I take a few
supplements before bed to get more quality sleep. Below is what I take and why.
– Magnesium
Magnesium is a component of more than 325 different enzymes in the human body. It plays
an important role in hydration, muscle relaxation, energy production, and the deactivation of
adrenaline. With that said, due to the very low levels of it found in food, most people are deficient
in it unless they take supplements. A more detailed article about it and it’s role in sleep here. I take a
magnesium supplement, Natural Calm, about 30 minutes before going to bed. This gives me much
more restful sleep due to natural calming and relaxation effects. It’s also pretty tasty. My husband,
Keith, who doesn’t share my passion for biohacking, takes it too. “It’s like lemonade!”
– A Spoonful of Raw Honey
Your brain uses a lot of energy to fuel all the processes it goes through during the night. An efficient
form of energy comes from sugar stored within the liver. A spoonful of raw honey has shown
through rigorous self-experimentation by Seth Roberts and The Honey Revolution to improve sleep
by keeping liver glycogen full. It’s important however that it is raw honey and not cooked honey
that you typically find in grocery stores.
– Krill Oil
Krill oil is a great source of Omega–3s, which have been proven to reduce anxiety and depression
while also improving muscle growth and insulin sensitivity. Take a Krill Oil pill 2 hours before bed.
– GABA
I only take GABA on occasions when I have been travelling or I’m working crazy hours on a product
launch and know I need a long restful night of sleep. It is a neuro-inhibitory transmitter, which is
what your brain needs to shut down.
Helpful Resources
Apps:
Sleep Cycle App
7 Minute Workout
[Link]
Meditation
Headspace
Muse Headband with Calm
Books:
The Miracle Morning
The Bulletproof Diet
Sleep Hacks/Supplements:
Raw Honey
Natural Calm Magnesium
Krill Oil
GABA
Zinc