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5 Morning Rituals that Help You Win the Day

Here’s some food for thought about how to improve the first 15 minutes of you day (and hopefully the 23 hours and 45 minutes that follow, too).

The following steps are according to according to best-selling author and productivity hacker Tim Ferriss in his book, Tools of Titans.

“Do I always hit all five? Absolutely not. But you can always knock off at least one, and if you tick off three, I find the likelihood of the day being a home run infinitely greater.” - Tim Ferriss

#1 Make Your Bed (<3 minutes)

This is the first and easiest win of the day. When you start your day off with order, the rest of the day seems to fall in line.

To quote Naval Admiral William McRaven (who acted as head of the Joint Special Operations Command during the Osama bin Laden raid:

“If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce that little things matter in life.”

#2 Meditate (5 to 10 minutes)

Tim Ferriss noted that over 80% of all of the high performers he has interviewed on his podcast, The Tim Ferriss Show, have done some type of daily mindfulness practice. This mindfulness practice could be as simple as 10 deep breaths, a few minutes spent stretching in a low impact position like child’s pose or an assisted squat, or a full on meditation session with something like the Headspace app.

#3 Do 5 to 10 Reps of Something (<1 minute) 

This is done not as a workout but as a body primer. You know how stiff you feel upon getting out of bed? There is a reason for that. Your body truly does become stiffer after lying down for a while. The reps can have a positive effect on mood and clarity. Push-ups, air squats, or good mornings are all great options.

#4 Prepare “Titanium Tea” (2 to 3 minutes)

Tim recommends a concoction of black and green tea, tumeric, ginger, and some coconut oil or MCTs to fire the brain up with some quality fats. (watch how to make it here). 

I’m going to take creative license here and say Bulletproof coffee is an OK substitute (video on how to make it here).

#5 5-Minute Journal (5-10 minutes)

This step is designed so you can set your intention for the day. The 5 Minute Journal is an app that allows you to keep track of your tasks for the day, reflect on the positive things that happened the day before, and express gratitude for the things we often forget about during our busy lives. You could buy the journal, or you could follow the template below.

Answer in the morning:

I am grateful for… 1._______ 2._______ 3._______

What would make today great? 1._______ 2._______ 3._______

Daily affirmations. I am… 1._______ 2._______ 3._______

Answer at night:

3 amazing things that happened today... 1._______ 2._______ 3._______

How could I have made today better… 1._______ 2._______ 3._______

If you are curious about more info on these tips  and the countless other gems Tim provides, grab his book, Tools of Titans.

Group Class Programming for Monday, June 19th, 2017:

  1. Skill-Based Warm-up: The Handstand
  2. Clean & Jerk 3-3-3-3-3
  3. "The End" 

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